Tuesday, September 27, 2022

How To Manage Stress During Pregnancy

Where To Get Help With Managing Stress In Pregnancy

Stress during pregnancy | Tips To Manage Stress During Pregnancy | Mumsworld

If you dont feel like youre coping with stress,;see your GP. GPs can give you general advice or refer you to a psychologist or counsellor for professional help and support. You can also talk to a midwife or doctor when you have your antenatal appointments. Most hospitals now have programs to help with issues like stress.

You can also contact:

Symptoms Of Stress During Pregnancy

Pregnant or not, a body under stress experiences physical and chemical changes. Some of the most common symptoms of stress during pregnancy include the following:

  • An increase in cortisol,;epinephrine and norepinephrine levels, whether youre aware of it or not
  • An increase in heart rate or heart palpitations
  • Headaches
  • A feeling of worry, frustration, anger or sadness
  • Loss of interest in being around other people
  • Excessive need to be around other people, or feeling scared to be alone

The Dangers Of Stress During Pregnancy

Stress causes your body to release hormones that prepare your body to fight or flight. When stress is managed, these hormones dissipate and your body returns to a balanced, healthy state. However, severe stress that lasts can negatively affect your growing baby, increasing your risk of preterm labor or delivering a baby with low birth weight.

Severe stress while expecting can increase your risk of preterm labor or delivering a baby with low birth weight. Manage your #PregnancyStress with these 5 tips from an OB/GYN expert: https://bit.ly/2LbCk9L #LiveWellHealthy.

Pregnant women with high stress levels are also more likely to seek pain interventions during delivery because theyre unable to tolerate pain the same way they would in a healthy mental state. This can lead to disappointment and frustration if pain intervention wasnt part of your original birth plan. And, the combination of both stress and a discouraging delivery experience can increase your risk of postpartum depression and anxiety.

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An Ounce Of Prevention Is Worth A Pound Of Cure

Managing stress and worry during pregnancy will only help after the baby arrives. Many women have the baby blues after they deliver due to changes in hormones and lifestyle. Preparing for and being realistic about these life changes will assist in keeping you feel grounded after your little one arrives.

Can Stress During Pregnancy Hurt Your Baby

Managing stress during pregnancy

It is impossible to completely avoid stress during pregnancy, just like during other times in your life. However, constant stress can harm you and your baby.

Any time someone is stressed, the body enters a fight or flight mode. This releases stress hormones. These hormones are helpful if you are in danger but can be harmful if they are constantly released. If your stress continues, these hormones can change the way your body reacts to stress and can lead to inflammation.

Effects of Stress on Pregnancy

This inflammation can lead to problems with your health during pregnancy as well as problems in your baby. Studies have shown that ongoing stress and difficulty dealing with stress can be associated with babies being born smaller and earlier than normal. In addition, chronic stress can change the development of babies brains and may lead to behavioral problems later in life. Although these connections are still being studied, it is very important for pregnant women to consider this and to learn to control their stress in;pregnancy.

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Physically Isolate But Stay Social

Human connection will help reduce symptoms of anxiety, depression, boredom, and loneliness. Though we can’t physically be with loved ones right now, we can connect in other ways.

Consider using Skype, FaceTime, or another video chat service to visit during the pandemic. Seeing each other’s faces can be reassuring and calming. Text and talk on the phone with a supportive family member or friend regularly use the time to brighten each other’s day or to share your concerns.;

Virtual social groups are booming as well. You might enjoy a hobby- or fitness-focused online group that offers fun ideas to craft or work out indoors. Just be cautious of getting medical advice online.;Social media influencers;often are paid to endorse products and services they don’t use or know enough about, which could potentially be detrimental to your pregnancy.

Managing stress is important for any pregnant patient, and that’s especially true during the pandemic. Remember you are not alone. We are here to support your mental and physical health in this challenging time.

To request a mental health or Ob/Gyn virtual visit, call or;request an appointment online.

How Can Stress Affect My Baby And Me

Chronic stress can affect your own health or wellbeing, and can include experiencing headaches, problems sleeping, fast breathing and a racing pulse.

Some people might also experience:

  • obsessive thoughts
  • eating problems
  • trouble relaxing or winding down

Chronic stress could also cause problems for your baby. These can include effects on your unborn babys growth and the length of gestation . They can also increase the risk of problems in your babys future physical and mental development, as well as behavioural issues in childhood.

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How Can Stress Affect Your Pregnancy

Feeling stressed is common during pregnancy because pregnancy is a time of many changes. You may welcome these changes, but they can add new stresses to your life.

High levels of stress that continue for a long time may cause health problems, like high blood pressure and heart disease. During pregnancy, stress can increase the chances of having a premature baby or a low-birthweight baby increasing the risk for other health problems.

What This Means For You

Tips to Manage Stress During Pregnancy

Overall stress during pregnancy can impact fetal development, so it is important to try to eliminate stressors where possible in pregnancy. Study authors recommend that healthcare providers screen women for anxiety and depression regularly throughout pregnancy to help identify stressors and provide necessary referrals. ;

The information in this article is current as of the date listed, which means newer information may be available when you read this. For the most recent updates on COVID-19, visit our coronavirus news page.

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Sip On Peppermint Tea

Peppermint leaves contain menthol which acts as a muscle relaxant and sedative. Peppermint also helps remove gas from your stomach and resolve stomach issues like nausea and vomiting. Sipping on peppermint tea is a healthy, all-natural way to relieve stress during pregnancy. Keep some peppermint tea bags in your purse or briefcase so you can fight stress and tummy trouble wherever you are. Peppermint tea is naturally caffeine-free so you can sip on it all day at work or while lounging at home.

Tricks To Reduce Stress During Pregnancy

There are a few simple but effective ways to help control stressduring pregnancy. In the following, we will review thesesolutions.

Practice mindfulness purposefully and without judgment.Mindfulness involves sitting and meditating or deep breathing.Several studies of mindfulness during pregnancy have shown thatmindfulness can help reduce depression, anxiety and stress.

Mindfulness also helps pregnant women better accept theirthoughts and feelings, less so. React to stress, avoid stressfulsituations, and be more prepared for childbirth.

You can practice mindfulness in a variety of ways. If you are abeginner, you may want to watch an online mindfulness video, listento meditation techniques in a mindfulness app, or take a meditationclass.

If you are an experienced person, you can find a relaxingenvironment. Sit back and take a deep breath. You can choose ananchor that can be anything that you can focus your attention on.

During this exercise you may find that your thoughts Emotionsand other senses appear, which is normal. Instead of judgingyourself by these thoughts or being distracted, try to turn yourattention back to the anchor. Your mind may be distracted severaltimes during the workout. To practice mindfulness, just try tofocus on the present and the future. This means being mindful.

The best activity you can do to reduce your stress is exerciseand meditation, and Pregnancy yoga is the best thing you cando.

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Practice Relaxation Breathing Don’t Forget About Your Breathing

We should mention about the regular practice of the so-called relaxation breathing . If you practice this type of breathing from time to time, you will reduce stress levels during pregnancy.

Just put your hand on the belly and breathe with your “stomach” feeling like your hand rises and falls with each breath. After mastering this simple tool, slightly modify it: breathe deeply and take a small pause before exhaling. After exhaling count to four before making another breath.

Such breathing is also called “yoga breathing. After 5-10 minutes of such exercise you will notice that your breathing slows down, the body relaxes and your mind gets rid of anxious thoughts.

The Influence Of Maternal Stress During Pregnancy On Infant And Child Development

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A growing body of research indicates that maternal stress during pregnancy exerts strong influence on the development of the unborn . Recent studies underline the long-term influence on a variety of developmental domains in the offspring, such as metabolic functioning, cognitive and emotional development . To date, however, the mechanisms through which prenatal maternal stress may affect the unborn are not yet entirely clarified . Among others, prenatal environmental influences, known as fetal programming , genetic factors as well as postpartum environmental factors are discussed.

To date, prenatal maternal stress is defined very broadly, including psychological distress such as anxiety or depressive symptoms and life events, e.g., trauma, loss, or natural disasters. In this study we focused on emotional stress during pregnancy. This was assessed retrospectively with a questionnaire in the early postpartum period, including items regarding maternal experience of anxiety, sadness, joy, stress, and general tension .

A growing body of studies find significant links between prenatal stress and/or anxiety and child development up to adolescence Furthermore, maternal anxiety disorders are discussed to increase the offsprings risk for the development of anxiety disorders . However, caution is required in the assumption of causality as all studies are of observational character.

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You’re Already Stressed And It’s Not Even 9 Am

Brain going a mile a minute? Take a 5-minute break.

Learn to identify the moment when your stress level becomes overwhelming and at that moment, bring your awareness to your breath, says Sara Trapani, Registered Yoga Teacher, Bard College, Omega Institute. It’s as simple as noticing the natural pattern of your breath as it draws in and out through your nose. Close your eyes and take at least five, full breaths. As you breathe, notice the rising and falling of your chest, and relax your face and jaw. Practice this anytime, anywhereit will calm your nervous system and create an instant sense of grounding and regained control.

Maternal Anxiety Symptoms: Agoraphobic Cognitions Questionnaire Body Sensations Questionnaire And The Mobility Inventory

Core symptoms of anxiety disorders at the 1st assessment and the 5-year follow-up were assessed with the German version of the Agoraphobic Cognitions Questionnaire , the Body Sensations Questionnaire and the Mobility Inventory . The three questionnaires combine cognitions, physical symptoms and avoidance behavior, all core symptoms of anxiety disorders. The ACQ consists of 14 questions about the frequency of typical anxiety cognitions with scales ranging from 1 to 5 . The BSQ consists of 17 items and measures the extent of fear of anxiety related physical symptoms from 1 to 5 . The MI consists of 27 items describing predominant agoraphobic situations and the avoidance of these situations. Moreover, it also indicates the severity of the anxious symptomatology. The MI is subdivided into the Mobility Inventory Alone and the Mobility Inventory Backened . In our sample, internal consistency ranged from Cronbachs = 0.88 to 0.95 ; MIA = 0.95 at 1st assessment and 0.94 at 5-year follow-up; BSQ = 0.92 at both assessments. Thus, the internal consistency was comparable to the ones reported by the authors and can be evaluated as good to excellent.

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Symptoms Of Anxiety During Pregnancy

Some degree of worry is natural during pregnancy. After all, the process may be entirely new for you. You may have faced situations in the past, like miscarriage, that give you reason for concern. But if these worries start to interfere with everyday life, you may have anxiety.

Symptoms include:

  • feeling an uncontrollable sense of anxiousness
  • worrying excessively about things, especially your health or baby
  • inability to concentrate
  • having tense muscles
  • sleeping poorly

Occasionally, bouts of anxiety may lead to panic attacks. These attacks may start very suddenly with the symptoms above, and progress. During a panic attack, your symptoms may be very physical in nature, which can make the experience that much worse.

Symptoms of a panic attack include:

  • feeling like you cannot breathe
  • feeling like youre going crazy
  • feeling like something awful may happen

While anyone can develop anxiety during pregnancy, there are certain risk factors that may contribute, including:

  • family history of anxiety or panic attacks
  • personal history of anxiety, panic attacks, or depression
  • previous trauma
  • use of certain illegal drugs
  • excess stress in everyday life

Mild cases of anxiety usually dont require any specific treatment, though its a good idea to mention your feelings to your doctor.

In severe cases, your doctor may recommend medication after weighing the benefits and risks.

Its Not Just For You But For Your Babys Health Too

Managing Stress During Pregnancy | Kaiser Permanente

As high-risk pregnancy specialists, we monitor and control risks that are often beyond a womans control. However, there is one risk that is associated with premature birth or having a low birth-weight baby that can be managed by the mom herself: stress. Before you start stressing over the association between stress and pregnancy risks, consider the things you can do to help you relax and give yourself the best chance for a healthy pregnancy and delivery.

1. Understand how stress causes pregnancy risks.

2. Get the best prenatal care you can.

If you are concerned that you may have a high-risk pregnancy,;talk to your provider about your worries. If warranted, he or she may recommend more advanced testing with a maternal-fetal medicine specialist, who can in turn talk to you about whether you need more specialized care.

3. Reduce your workload.

Pregnancy is not the time to prove youre super-woman. If youre in a high-stress job, talk to your boss about cutting back or changing your job requirements while youre pregnant. If the physical activity of work is excessive for your pregnancy ask your physician for a note for possible work modification. If your employer cant make concessions and you need your job to survive, its even more important that you consider the stress-reduction techniques below.

4. Rest.

5. Take a prenatal yoga class.

6. ;Exercise.

7. Get yourself the support you need.

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What Feelings Can Happen

Mood swings are normal during pregnancy. But if you feel nervous or down all the time, it could be a sign of something deeper going on. Stress over being pregnant, changes in your body during the pregnancy, and everyday worries can take a toll.

Some pregnant women may have depression or anxiety:

  • Depression is sadness or feeling down or irritable for weeks or months at a time. Some women may have depression before getting pregnant. But it also can start during pregnancy for a number of reasons for example, if a woman isn’t happy about being pregnant or is dealing with a lot of stress at work or at home.
  • Anxiety is a feeling of worry or fear over things that might happen. If you worry a lot anyway, many things can stress you out during pregnancy. You might worry that you won’t be a good mother or that you can’t afford to raise a baby.

Pregnant women may have other mental health issues, such as:

It’s important to treat mental health concerns during pregnancy. Mothers who are depressed, anxious, or have another issue might not get the medical care they need. They might not take care of themselves, or they may use drugs and alcohol during the pregnancy. All of these things can harm a growing baby.

If you have a mental health issue, talk with your doctor so you can get the help you need during and after your pregnancy.

Can Stress During Pregnancy Hurt My Baby

Regular, everyday stress during pregnancy, such as;stressing to make a work deadline or finish the babys nursery, wont hurt your baby.

But extreme , chronic and long-term stress can, in some cases, increase the risk of:

  • Miscarriage
  • Developmental delays in the baby

Babies born too soon or too small can face more complications than full-term, normal-weight newborns.

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What Causes Stress During Pregnancy

Here are some common causes during pregnancy:

  • You may be dealing with the discomforts of pregnancy, like morning sickness, constipation, being tired or having a backache.
  • Your hormones are changing, which can cause your mood swings that make it harder to handle stress.
  • You may be worried about labor and birth or how to take care of your baby.
  • If you work, you may have to prepare your team for when you take maternity leave.
  • You may worry about how you eat, drink and feel and how these things affect your baby.

Reducing Stress While You Are Pregnant

How to Manage Stress During Pregnancy

Its important to look after your mental wellbeing during pregnancy, just as its important to look after your physical health. When you are feeling well, content and happy, you are better able to manage stress. When your stress is managed, it is not likely to have any serious effects on you or your baby.

To reduce stress, you could try the following:

  • Pay attention to the triggers that make you stressed and notice what happens when you feel stressed.
  • Try to slow down, rest and dont put too much pressure on yourself.
  • Eat a healthy, well-balanced diet to help keep you and your baby healthy.
  • Talk to someone you trust about your concerns and how youre feeling.

Physical activity and relaxation can also help to reduce stress:

  • Take part in regular exercise, suitable for pregnancy.
  • Do yoga, meditation, breathing, or relaxation through classes, or using apps, videos or podcasts.
  • Engage in a favourite distraction activity such as reading, watching TV or a hobby.
  • Spend time with people who make you feel calm.

You dont need to cope on your own. Try to ask for help when you need it and accept peoples offers to help you.

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