Reducing Stress During Pregnancy
Stress is a normal part of life, experienced by everyone. Pregnant women have many reasons to be stressed. Getting ready for a new baby emotionally, physically and financially can be overwhelming. Add to that fatigue and new physical limitations, and stress during pregnancy may be inevitable. Stress can cause headaches, anxiety, irritability, and difficulty with concentration and sleep disturbances. Additionally, stress may be linked to certain pregnancy complications, especially if you use alcohol, cigarettes or drugs as stress relievers. How you respond to stress and the effects it has on how you feel is in your control. So what can you do to help reduce your stress and improve your well-being? Here are eight tips for an easier pregnancy.
Ask for help
Pregnancy may prohibit you from managing everything you did beforehand be it from fatigue or from your changing body. It is important to recognize your limitations. Don’t feel you need to do everything you did before the pregnancy. Delegate responsibilities to your partner, family members, and work colleagues. Think about what activities are most important to you and which can be put aside if necessary. Talk with your supervisor at work about your current limitations and what constraints you may have later in the pregnancy.
Plan ahead
Leaving things for the last minute can be a big stressor. Planning for a new baby involves a lot of work. Learning as much as you can about pregnancy and newborn care will make you feel more prepared and less overwhelmed. There are many books on this at your local library or bookstore. Start a list of things that need to be done or purchased and cross off those items once they are completed. This way you will see what you have accomplished and allow yourself to focus on the next task. Get a calendar and write down all your appointments, lab visits, personal events etc. Unnecessary clutter and not being able to find important items or paperwork will also add stress. Organize your home and make space for the baby and all the things that come along with a newborn.
Eat Well
A balanced diet, with plenty of fruits and vegetables, goes a long way toward making you feel better and more energized. Headaches and fatigue, which many people associate with stress, can be alleviated with maintaining adequate hydration. Drinking water is best. Limiting caffeine and avoiding sugary snacks or drinks will also promote good health and reduce feelings of stress. Your doctor can recommend a dietitian to help you formulate a diet plan.
Sleep at least 8 hours
Start a bedtime routine to get your body and mind ready for slumber. This can include reading, soft music, brushing your teeth, and/or bathing. Try to avoid watching television before bed and definitely do not have it on while sleeping. Sleep in your bed; avoid falling asleep on the couch or in a chair, as this will only disrupt your sleep pattern. Keep the room dark, quiet and cool during sleep. Adding extra pillows can aid in achieving a comfortable position.
Relaxation techniques
Take fifteen minutes each day to practice yoga or meditate. Join a class or purchase a DVD or book for instruction. Your local library should have resources as well. Learning to meditate can help you relax your body and mind and will leave you more focused. Yoga has been shown to be a powerful stress reliever and also very beneficial for pregnant women. It aids in flexibility and also teaches control of breathing, both of which will be useful during your labor and birth. While practicing these techniques you will notice immediate changes in your breathing pattern, heart rate and blood pressure. Once learned, you can institute these techniques to rapidly reduce feelings of anxiety and stress before they become overwhelming.
Exercise
Those who exercise regularly know how beneficial exercise is in relieving stress. Most pregnant women can continue or start an exercise program. A brisk walk or jog, swimming, or low impact aerobic classes are all excellent options. Be sure to stay hydrated, keep cool, and stop if you become too winded. Ask your doctor or midwife to see if exercise would be appropriate for you.
Massage
Many salons and spas offer pregnancy massages. These are light pressure massages focusing on the lower back, legs and feet- all areas that are most affected by pregnancy. Massage at home is also and excellent way to get your partner involved in the pregnancy.
Communication
Pregnancy can put stress on relationships as well. Keeping the lines of communication open with your partner and loved ones can help. Be open and honest with them about your feelings, thoughts and worries. Allow your partner/family to also open up about what they are thinking and how the pregnancy is affecting them. Also, talk with your healthcare provider. Make sure they are aware if you are feeling overwhelmed or anxious. They will be able to help you and offer more advice on how to deal with your particular situation.
Remember, stress is normal. You can control your reaction to stress and have a happy, healthy pregnancy.