Saturday, May 21, 2022

How To Reduce Stress While Pregnant

I Love You And I Know You Can Do This

DEALING WITH STRESS WHILE PREGNANT

It’s best to keep your goodbye short, even if your child is crying or clinging to you, and trust that you have chosen a good place for them to be. Most children recover from hard goodbyes quickly after the parent leaves.

If your child is having a hard time saying goodbye, give one good strong hug and tell them that you love them and know they can do this. Saying something like, “It’s just school, you’ll be fine” belittles their feelings. Instead, acknowledge that this is hard, but that you’re confident they’re up to the task. This validates the anxiety they’re feeling while ending on a positive note.

After a quick reassurance, make your exit, take a deep breath and trust that they will be okay.

That’s A Hard Feeling Tell Me About It

While school drop-off is not the time to wallow in the hard feelings of not wanting to go to school, if your child brings up concerns after school or on the weekend, take some time to listen to them.

Children can very easily be swayed by our leading questions, so keep your questions very general and neutral so that your child can tell you what they’re really feeling.

They may reveal that they just miss you while they’re gone, or may tell you that a certain person or kind of work is giving them anxiety.

Let them know that you empathize with how they feel, but try not to react too dramatically. If you think there is an issue of real concern, talk to the teacher about it, but your reaction can certainly impact the already tentative feelings about going to school.

Attend A Pregnancy Support Group

Pregnancy support groups can provide you with a safe space to share your thoughts with a group of women who may be having similar feelings and experiences. They also allow you to give and receive feedback and advice from others. This can help you realize that your feelings are normal and provide you with different ways of thinking about or approaching a problem. Feeling supported during pregnancy can also help you after your pregnancy is over. One study found that having more support during pregnancy was linked to lower rates of postpartum depression.7

Support groups are usually run by a mental health professional or someone who is trained to run groups. You can attend local in-person groups or support groups online. In-person groups can provide you with an opportunity to connect face-to-face, while online groups can be helpful if you donât have a lot of time, feel anxious about attending in-person, or do not have any groups in your area. Either way, finding a supportive group to speak with can be beneficial.

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Aim For At Least 8 Hours Of Sleep Per Night

Sleep is essential for mental well-being, but can be especially challenging during pregnancy. Pregnant womenâs sleep may be interrupted by feeling uncomfortable and frequent trips to the bathroom. Lack of sleep during pregnancy can both cause stress and also be a symptom of stress.8 If you are already feeling stressed, you might find your mind racing when itâs time to go to bed. There are steps you can take to try to improve your sleep, but if you continue to have a hard time, consider discussing this issue with your medical provider or a sleep specialist.

To improve the quality of your sleep, try to practice good sleep hygiene.9 This includes avoiding caffeine, sugar, and large meals before bed, not utilizing electronic devices in the evening hours, and making sure that your bedroom area is cool, dark, and quiet. If you need noise to fall asleep, opt for relaxing sounds or white noise, which are less stimulating than having a television on in the background.

Create a bedtime routine that includes laying down and waking up around the same time each day, including on weekends. Try to exercise earlier in the day, which can help you feel more tired during bedtime. Also, if you are having trouble falling asleep, avoid watching the clock. Instead, practice some deep breathing or mindfulness to help you feel more relaxed.

Have An Open Line Of Communication With Your Care Provider

Pin on Preggo/Postpartum

It can feel too easy, especially if you have kids at home, to put on your mom face and pretend like everything is okay.

Even if youre a first-time mom, pretending like everything is fine when you feel something is wrong that’s is a normal coping mechanism.

Take a deep breath, let down your guard, and address any and every concern with your care provider.

Picking up the phone or shooting a quick e-mail over to your care provider is crucial if anything is weighing heavily on your mind.

No question is a silly one, and no concern is insignificant.

Youve got this! And weve got you with more tips for helping to reduce anxiety below.

Therapy can also be quite beneficial, and there are many online therapy options. You can also get immediate and free support from postpartum.net.

If you continue to struggle, and your care provider recommends anxiety medication, thats nothing to be ashamed of, honestly. Far more people take medication during pregnancy than we openly talk about its okay!

As your estimated due date approaches, be sure to inquire about your hospital or birth centers policies for bringing a support team when you go into labor. Some facilities are only allowing one support person who will need to be prepared to stay with you the entire time .

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I Love You No Matter What

It’s easy to show your child that you love them when they’re being fun and adorable, but it’s a bit harder when they’re getting in trouble at school or yelling at you. Even, and especially, amidst the tantrums and notes from the teacher, make sure to let them know that your love for them is unconditional.

At the end of the day, you have to find a way to show your love that feels natural to you. Experiment with different types of affection and you will be able to tell what resonates the most with your child.

Maybe you’re a snuggler and they’re not, maybe you’re not big on compliments but they crave your words of affirmation. That’s okay. Just becoming a little more aware of how you show your affection will help you make sure your child is really feeling the love you send them each day.

How Can Having A Pet Reduce Stress

If you have a pet, Helpguide.org shares you are likely going to experience:

  • lower blood pressure levels
  • A calming presence for hyperactive children
  • Develop a positive self-image through the care of your pet

Pets also lower stress by helping with separation anxiety that children and adults experience.

Next time youre feeling anxious, play or snuggle with your pet. The sense of calm they bring will make you feel better almost instantly.

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Fuel Your Body With Good Food

Studies show that stress affects our preference for foods high in fat, sugar or both. It makes sense because these foods allow our brains to forget at least for a short time we are stressed. However, fatty and sugary foods have other effects that can increase our stress and deteriorate our health. Those who eat these foods generally sleep less, exercise less and gain more weight, which all can lead to increased stress levels.

Tips For Managing Stress And Pregnancy

3 Tips for Decreasing Stress While Trying to Get Pregnant Naturally

Here are some tips for managing stress during pregnancy.

Health and lifestyle

  • Do some exercise, like walking. As well as lowering stress, it has overall health benefits.
  • Try to rest where you can, and avoid booking in too many activities. Its OK to lie on the couch, take a break and slow things down.
  • Do some activities that distract or engage you, like reading, watching your favourite TV show, baking, painting or something else you enjoy.
  • Try to take pressure off yourself to be perfect. Accept that youre doing the best you can. Try not to worry if things arent quite the way you want them to be for example, if your house is messy.
  • Ask for practical help or say yes when someone offers practical help during pregnancy and after your baby is born.
  • Try yoga, meditation, breathing exercises or relaxation. If you cant get to classes, you can look for online videos or use a smartphone app.

Family and friends

  • Spend time with people who make you feel good and help you de-stress.
  • Ask for and accept help with things youre struggling with. Support from people around you can help you manage stress.
  • Consider asking someone to be gatekeeper that is, if you have trouble saying no or slowing down, ask your partner or someone close to you to say no for you.
  • Connect with other expectant parents for example, you could use social media to connect with other parents or parents-to-be.

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Coral Xp Infant Car Seat

With the inner carrier weighing in at just 5 lbs., this incredibly lightweight infant car seat means every outing isn’t also an arm workout for you. Another feature you won’t find with other infant car seats? In addition to the standard carry bar, the Coral XP can be carried with a flexible handle or cross-body strap.

Treat Yourself With Complementary Therapies

Stress might incentivize depression and anxiety. So, during aggravating moments, it becomes crucial to take breaks that can help to alleviate your mind.

Besides exercising and stretching, trying out complementary therapies may even prove to be a good treat for your body.

Getting yourself a massage is one of the best ways to de-stress and soothe your mood. You could get a massage from your loved one or hire a masseuse.

Even a simple message from any of your family members can help you to relax. However, certain beauty salons provide pregnancy massage treatments as well. Besides massage, studies even show that aromatherapy is also likely to lessen the stress during pregnancy.

This governmental article talks more about pregnancy massage.

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When To Call The Doctor About Stress During Pregnancy

If you start to experience worry and anxiety that you can’t shake, let your practitioner know. If youre losing sleep every night, have lost your appetite for an extended period of time, or if your stress has lead to unhealthy behaviors, call the doctor. Pregnancy anxiety or depression should be treated, so dont delay sharing your feelings with your OB/GYN or midwife.

From the What to Expect editorial team and Heidi Murkoff, author of What to Expect When You’re Expecting. What to Expect follows strict reporting guidelines and uses only credible sources, such as peer-reviewed studies, academic research institutions and highly respected health organizations. Learn how we keep our content accurate and up-to-date by reading our medical review and editorial policy.

Drink Someh Herbal Tea

Stress during pregnancy

Although you should be avoiding caffeine during your pregnancy, you can still enjoy a nice relaxing cup of herbal tea. If you already have a favorite calming type of tea, like chamomile, you can brew yourself a cup and spend a few minutes thinking just about drinking it and enjoying the taste. Peppermint is also a popular choice for stress relief since it contains menthol, which has properties that make you calmer and more relaxed. It can also help with indigestion, which some women experience during their pregnancies.

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How Much Stress Is Too Much During Pregnancy

While everyones response to stress is different, there are a few warning signs to look out for:

  • Constant worry
  • Loss of appetite or overeating
  • A sense that one source of stress is always replaced by the next urgent thing
  • Habits like teeth grinding, nail biting, fidgeting, hair pulling, or skin picking
  • Constant negative emotions such as anger, sadness, or fear

Braided Pom Pom Throw

Because this degree of coziness needs portability, I’m totally putting the throw version on my list. It’s washable, which is a must-have given my shedding dog and two spill-prone kiddos who are bound to fight over it during family movie night.

What’s a cozy bed without a pile of pillows?

Promoting sleep by creating total darkness and relaxation, I’ve bookmarked as my go-to gift for fellow mamas.

No matter how excited your child was to pick out a new lunchbox and backpack this year, there will likely be days when they just don’t want to go to school. Whether they’re saying “I don’t like school” when you’re home playing together or having a meltdown on the way to the classroom, there are things you can say to help ease their back-to-school nerves.

More than the exact words you use, the most important thing is your attitude, which your child is most definitely aware of. It’s important to validate their feelings while conveying a calm confidence that school is the right place for them to be and that they can handle it.

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Take Microbreaks In Your Day

Want a break from the stress youre feeling? Then, actually take a break. Science continues to show us that the best way to stay focused, more productive and happier is to take breaks throughout the day.

Yet, with everything on your plate, its unlikely youll be able to take an extended time out of your workday. So, look for brief moments of time when you can stop what youre doing. As your computer comes to life in the morning, close your eyes and do nothing for a moment or two. Before leaving the bathroom stall, take a five deep breaths before opening the door to wash your hands. Or use your commute time to go completely tech free and zone out into your own thoughts.

Follow A Workout Routine

Affects of Stress while Pregnant

Being pregnant may require you to stop doing intense workouts, but that doesnt mean you will not workout at all. Do some gentle exercises, even if it is walking, on a daily basis. You just need to keep your body moving. The endorphins released to give you a sense of stress relief making you happy and ecstatic.

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How Does Art Help With Stress

According to Verywellmind.com, just a 45 minute art session can reduce stress levels, regardless of your artistic expertise.

They further explain that when youre engaged in an activity for a while, you enter into a state of flow which some psychologists refer to as a meditative flow. This flow becomes extremely helpful to people who play an instrument, and becomes very beneficial when drawing or coloring, because it allows you to experience timelessness, feelings of serenity, and feelings of personal control over the outcome of your tasks.

How To Practice Mindfulness To Reduce Stress In Pregnancy:

Mindfulness in pregnancy looks a little different. In essence, its noticing what serves you well in pregnancy and allows you to stay calm and happy for the benefit of yours and your childs well being.

It means not allowing things that trigger anxiety or stress into your life.

It means setting boundaries with people who dont hold your well-being close to their heart.

Take some time to evaluate your current situation and brainstorm ways that you can practice mindfulness.

  • Can you let your husband work out the financial details of pregnancy and create a budget?
  • Can your mom help plan the baby shower so that you arent overwhelmed with every detail?
  • Maybe instead of allowing lengthy calls every day from a caring friend, ask if you can chat once per week?

Being mindful of things that drain your energy and produce stress is the key to discovering ways to be more mindful in your pregnancy so that you can reduce anxiety.

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Mico Xp Max Infant Car Seat

Designed for maximum safety and comfort from the very first day, this infant car seat securely locks into the car seat base or compatible strollers. With a comfy infant pillow and luxe materials, it also feels as good for your baby as it looks to you. Not to mention the cushions are all machine washable and dryable, which is a major win for you.

How To Deal With Stress During Pregnancy

Emotional Stress During Pregnancy (And 17 Ways to Relieve ...

Youve got a to-do list a mile long and an ever-looming deadline your due date. No wonder your heart is racing. Not to stress you out more but reducing anxiety may help you have a healthier pregnancy, says Lindsey Longerot, MD, ob-gyn at The Womens Specialists of Houston at Texas Childrens Pavilion for Women. In fact, some studies have shown that stress reduction techniques may reduce the risk of preterm birth or low birth weight in babies.

Get more sleep

You know intuitively that more sleep equals less stress, but heres some scientific backup to help you justify the need for sleep. Sleeping allows your brain to restore neurotransmitters that can become depleted during wake times, explains Keith Eddleman, MD, director of obstetrics at Mount Sinai Hospital in New York City. Also, he says trying to stay awake when youre tired and fighting the urge to nod off is a drain on the parasympathetic nervous system, which normally helps the body deal with stresses. Yeah, we know sleep is easier said than done, especially in the third trimester when youre really uncomfortable. But here are a few tricks: Keep your thermostat set to the low 60s, dont eat anything for two hours before bedtime and try a body pillow, which can easily adjust to help you find a comfy position.

Take a soak

A few rules: Keep the water warm, not hotespecially during the first trimester when baby is still developing. And skip essential oils that havent been cleared by your doctor.

Accept help

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