Stress and Pregnancy
Stress affects nearly everyone, including pregnant women. Stress can motivate us to set priorities, focusing our energies on work and home life. Stress can also affect us negatively when it disrupts our sleep, diet, and social interactions.
About 50% of all pregnancies are unplanned, even among married couples. Although many couples welcome a baby, parenthood can affect our feelings about one another and ourselves. Each partner should be encouraged to share his or her joys and fears; a journal is a helpful tool for self-expression. Couples can best cope with pregnancy stress by improving communication and shifting household chores due to the woman's physical changes. If couples approach one another with nurturing and tenderness, this will help both partners cope with the changes that a new child brings to the relationship.
Work is a fact of life for many pregnant women. A good approach to work in pregnancy is to consider the skills that are important to one's employer. Pregnant workers and their supervisors should address work stresses, such as heavy lifting, chemical or radiation exposure, and heat extremes. Occasional reassignment of duties can be a win-win situation. Focus on maintaining employment can reduce financial stress for both the pregnant woman and her partner.
Many women fear that they will do something wrong during pregnancy that may harm their baby. Fears about possible birth defects can cause great anxiety, and women should discuss their concerns with their doctor or midwife. Pre-pregnancy planning and early prenatal care can help address these concerns. Some couples choose advanced testing for birth defects to get more information about the pregnancy.
Several studies have looked at the effects of severe psychological stress on pregnancy. These studies have detected increased levels of stress hormones in pregnant women with excessive stress. These hormones can affect the baby's development, and may affect the baby's behavior later in life. Children of mothers exposed to excess stress are at higher risk to develop anxiety, autism and other mental disorders, including schizophrenia. Stress hormones can also reduce the blood flow to the uterus, and chronic stress is associated with increased risk of miscarriage, preterm labor, poor fetal growth and stillbirth. It is important that pregnant women talk to their doctor or midwife about major stressors, as her pregnancy should be monitored closely for such complications.
Severe stress can present in many ways, including serious illness or death of a family member or friend, job loss, and divorce. All of us have difficulty coping with major stressors, and pregnancy is an even more vulnerable time to deal with such events. It is common to feel overwhelmed and to lack direction, and it is helpful to turn to clergy or a counselor for support in addition to one's family. Community resources, such as government or private agencies, can offer assistance in times of financial stress. The doctor or midwife's office can refer couples to a social worker or counselor to help with their concerns.
At times of stress, it is best for us to focus on factors that we can control. One example is wearing a seat belt and driving carefully while NOT talking on the cell phone; this is especially important, as motor vehicle accidents are the number one cause of death in pregnant women. In times of great stress, it is important to maintain a healthy diet with at least eight glasses of water per day and to lie down for at least eight hours per day, even if mother is unable to have a fitful sleep.
Five Resolutions to Reduce Stress in Pregnancy
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Eat a healthy diet. Building a healthy baby requires protein for muscle, calcium for bone, and fats for brain development. Fruits, vegetables and a daily prenatal vitamin add nutrients to aid in normal development. To assure healthy eating all day long, one should pack meals and snacks for work. Stress can cause a lower appetite, and protein shakes can be a good source of nutrition when the pregnant woman is not feeling hungry.
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Lie down on your side for at least 8 hours per day. This position improves blood flow with oxygen and nutrients for the baby. This position also allows the pregnant woman's kidneys to process excess fluids, and will help reduce swelling in her feet. If unable to sleep in bed, it may be more comfortable to move to a sofa or recliner to rest.
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Seek and accept help from others. Pregnancy is an exciting time for your family and friends, who may offer advice and support. It is healthy to talk about one's concerns and discomforts, as sharing will lighten the load. Pregnancy forces us to slow down a bit, and it is practical to "just say no" to additional responsibilities during this hectic time. Focus on what is important, as letting go of less important concerns can free us of unnecessary worry.
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Exercise daily. Unless advised otherwise, a pregnant woman may engage in low-impact aerobic exercise, such a walking, stationary biking, elliptical, aerobics or yoga. Falls can occur as our bodies' change, so one should avoid uneven, wet or icy conditions. Taking twenty minutes per day for exercise can help relieve daily stress and improve women's energy. Exercising with one's partner is a good way to spend time together discussing the day's events as well as promoting fitness for both partners.
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Enjoy simple pleasures. Take time out to enjoy a relaxing shower or bath, read a book, listen to music or play an instrument. Working on crafts can also relieve stress. As a mother, little pleasures can be a way to recharge after long hours of family and work responsibilities. It is important to remember that you need to take time for yourself, so that you can have energy to care for others.
