Friday, March 17, 2023

How To Relieve Stress During Pregnancy

Make A Plan For Your Maternity Leave

Managing Stress During Pregnancy | Kaiser Permanente

Knowing that youll be able to time away from work after giving birth can be a stress reducer. While paid maternity leave is a reality for few in the U.S., that doesnt mean you dont have options for taking time away after the birth of your child.

Here are some resources on parental leave and how you can take time away from work:=

Read more:10 Weird Things That Happen When Youre Pregnant at Work

Ask Your Network For Help

It may not come naturally to you, but its more than OK to ask for help. Chances are, your friends, family, neighbors, and co-workers would love to help, but dont know where to start. And if theyre wise enough to ask, accept their offer!

Ask for help creating a baby registry, cooking a few meals for the freezer, or shopping for cribs with you.

Labor Is Freaking You Out

First, remember that every pregnant woman is nervous about delivering her baby . Watters suggests this meditation exercise to help you get in tune with your body:

Get in a comfortable position, either seated or lying down on your side. Tense one area of your body for 2-3 seconds and then let that area relax. Move from your toes up to your face, tensing and relaxing each area.

This will come in very handy when you’re in labor, because it’ll help you learn how to relax all areas of your body, conserve energy, and make the work of birthing your baby easier. The breathing exercises can also help you focus and relax. Visualizing an easy and smooth delivery can be very powerful, reassuring and relaxing when that anxiety arises.

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Therapy For Pregnancy Stress

Therapy can be a beneficial treatment option for women dealing with pregnancy stress. Therapy involves meeting with a psychologist, social worker, counselor, or therapist either individually or in a group. It provides you with an opportunity to talk about how you are feeling and learn healthier ways to cope with your emotions.

Cognitive behavioral therapy and interpersonal therapy are two types of therapy that are effective for treating depression during pregnancy.14 CBT helps you identify when you are having unhealthy or irrational thoughts and teaches you how to change them. IPT focuses on helping you improve your relationships, which in turn helps you improve your emotional state. Some therapists may also utilize other approaches, like psychodynamic or solution-focused therapy, to help pregnant women better cope with stress.

When To Call The Doctor About Stress During Pregnancy

How to Reduce 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.

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Meditate Or Practice Mindfulness

Mindfulness helps you stay connected with the world around you and stay relaxed, so you don’t engage yourself in negative thoughts in pregnancy. It means taking the time to pay full attention to yourself just for relaxation. Practicing mindfulness regularly through meditation has been proven to have significant benefits on mental health. It helps in easing stress, anxiety, worry, depression, and negative thoughts in pregnancy.

These following mind fresh tips can help you be more mindful and relaxed-

  • Practice yoga every day
  • Meditate twice a day
  • Pay attention to the sights, sounds, scents, and other sensations around you when you go out.
  • Try doing something new like stress buster games, music, or mini-vacations.
  • Pay attention to your thoughts and try to avoid negative thoughts in pregnancy about anything.
  • Try mindfulness courses, sessions, and apps available.

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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Where To Get Help With Managing Stress In Pregnancy

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:

Sip On Some Peppermint Tea

Tips to Manage Stress During Pregnancy

Something that a lot of people dont know is that peppermint tea is one of the best ways to calm yourself down. That is because menthol acts as a great muscle relaxant and sedative, it also helps remove stomach gas and relieve nausea. Peppermint tea is a great thing to be sipping on while you are home.

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Ways To Reduce Stress During Pregnancy

1. Eat healthy and drink plenty of water.

Your diet can impact your emotions in a big way! Choosing fresh fruits, vegetables, and proteins can help regulate your blood sugar, help you maintain a healthy weight for your baby, and help you manage constipation .

Water goals for pregnancy is at least 8-10 glasses per day. If youre having trouble drinking the recommended amounts, consider adding fruit or natural flavoring to your water to help you stay properly hydrated.

2. Low-impact exercise.

Getting outside for a quick walk on your lunch break or a swim after work will release mood-lifting endorphins, elevating your mood and stabilizing blood sugar. If you already had an exercise routine before pregnancy, in most cases, you can continue with your routine, with possible slight modifications in your last trimester. Always consult your provider before starting a new exercise routine in pregnancy.

3. Catch some Zs.

This one can be tough, especially if youre dealing with insomnia in pregnancy. Starting with a good bedtime routine may help with your symptoms. But be sure to reach out to your provider if you are still unable to sleep at least 7-8 hours per night.

As you reach the end of your third trimester, pregnancy changes are designed to prepare you for attending to your newborns night needs in the first few months, so napping may be a more reasonable way to rest each day. Listen to your body and let your midwife or obstetrician know if you have concerns.

4. Journal

How Can I Get Help

If you feel anxious or depressed, talk to a doctor, counselor, or therapist, and get help right away. The sooner treatment starts, the sooner you’ll feel better.

Also talk to a doctor about your overall health and any mental health issues you’ve had in the past. It’s best for your doctor to know your full medical history, in case anything comes up during or after your pregnancy.

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Make Space And Time For Moments Of Peace

  • Practice mindfulness . Being mindful means keeping yourself in the moment. When you’re looking at life in weeks and trimesters and appointments , its easy to not be present. Adopting a simple meditation practice at the beginning and/or end of the day can help you remember the present moment.

  • If you have other children , ask your partner or a friend to take them for an evening so you have time totally alone.

  • Adopt a journaling practice , even if all you write is a few sentences a day, can be a great way to remind yourself to slow down, be mindful, and practice gratitude.

  • Find those moments of quiet when you can. When you have down time, resist the urge to pick up your phone, turn on the TV, or even work.

  • Make a playlist of your favorite songs that help relax and calm you.

  • Watch something funny . Netflix and relax with your baby bump.

Read more:We Asked: What Are Your Go-To Ways of Dealing with Morning Sickness at Work?

How Does This Happen

12 Ways to Relieve Anxiety During Pregnancy  Fun Thrifty Mom

What many of us have difficulty conceptualising is how something that is experienced in the mind can translate into both mental and physical health problems in the child. Some theories suggest physiological, metabolic and hormonal changes during pregnancy alter the course of fetal development, in effect programming the fetus to adapt and develop in a specific way.

Its suggested that experiencing stress results in increased circulation of the stress hormone cortisol, which then crosses the placenta to the fetus, changing the hormonal makeup and compromising fetal development, both neurological and physical.

Exposure to elevated cortisol could prepare the developing fetus for a world that the mother perceives as stressful. In this way, outcomes such as behavioural problems might be seen as adaptive. For example, if a child is programmed to survive in a world that is stressful, they must be hyper-vigilant to potential danger , hyperactive , prone to aggression if required to fight off predators, and more sensitive to their environment.

All these are qualities symptomatic of behavioural problems such as anxiety, ADHD and conduct disorder.

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How To Naturally Reduce Stress During Pregnancy

Sharing is caring!

Raise your hand if you feel like the world is going crazy and youre looking for ways to naturallyreduce stress during pregnancy and beyond? Raise em high sister!

These unprecedented times have shifted the way we are all caring for ourselves and our little ones, and many of us are trying to figure out what our new normal looks like.

As we all look for ways to stay healthy, stay productive, and most importantly stay calm, I think we can all appreciate natural ways to reduce stress that not only help us in our pregnancies, but also beyond as we tackle motherhood, the work space and even our marriages.

When was the last time you took time for self-care?

If you are sitting there and wondering how in the world you can find time for self-care then you, my friend, are the reason why Ive compiled such a hefty list.

Here Are Some Bible Verses To Reduce Stress During Pregnancy When Youre Worried:

Matthew 6:25-27 Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life?

Matthew 6:34 Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

John 14:27 Peace I leave with you my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.

2 Thessalonians 3:16 Now may the Lord of peace himself give you peace at all times in every way. The Lord be with you all.

Psalm 55:22 Cast your burden on the LORD, and he will sustain you he will never permit the righteous to be moved.

Philippians 4:6-7 do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

Psalm 112:7 They will have no fear of bad news their hearts are steadfast, trusting in the LORD.

1 Peter 5:7 Cast all your anxiety on him because he cares for you.

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Causes Of Anxiety During Pregnancy

Some women experience a decrease in their symptoms during pregnancy, but your anxiety may get worse. After all, not everything that makes you feel anxious is under your control. Hormonal changes during pregnancy may affect the chemicals in your brain. This can cause anxiety.

Pregnancy is also a time of tremendous change. Some of these feelings and sensations are welcomed, while others are downright uncomfortable and scary. You may even have complications or other issues that arise that keep you up at night.

Sip On Peppermint Tea

Aromatherapy During Pregnancy â Natural Relief For Stress, Anxiety, Nausea

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.

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Stress Busting During Pregnancy

Stress during pregnancy is not good for you or your baby. It can heighten feelings of anxiety and affect your sleep and your appetite. But taking a few simple steps to relieve stress during pregnancy â such as routine of pregnancy exercises a few times a week â can make all the difference.

Am I over-stressed?

The Effects Of Stress

In pregnancy, stress exposure is associated with a higher risk for preterm delivery and lower birth weight. Preterm birth is the major cause of death and disability in children up to the age of five in Australia.

Children of mothers who were stressed during pregnancy show increased susceptibility to asthma and allergies during childhood, as well as higher rates of hospitalisation for infectious diseases such as respiratory illness and gastroenteritis.

Research has also focused on the consequences of stress during pregnancy on the childs later mental health and cognition. The children of mothers who reported multiple stressful events during pregnancy are more likely to develop behavioural problems throughout childhood. Studies also show reduced cognitive abilities in children whose mothers experienced a natural disaster while pregnant.

Mothers who were stressed or anxious during pregnancy are more vulnerable to developing postnatal depression, and stress during pregnancy can have long-lasting effects for the family as a whole.

Read more:We’ve all heard about postnatal depression, but what about antenatal depression?

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How To Manage Stress Naturally During Pregnancy

Pamela Geller, PhD Associate Professor, Ob/Gyn and Public Health, Drexel University

Balancing multiple roles and demands while also managing life stressors and taking time for yourself is always difficult, but may be even more challenging during pregnancy. In our fast-paced world, advice to slow down and take time to relax while preparing for your babys arrival is often easier said than done. However, finding ways to keep stress at bay has numerous health benefitsincluding increasing the likelihood of a full-term pregnancy and reducing the risk of health complications for both mom and baby. The good news is that there are science-based strategies for managing stress and anxiety. The strategies for coping with stress during pregnancy can fit into your everyday life, including mindfulness-based practices, getting enough sleep and exercise, and making the most of social support.

Mindfulness-based Practices

Mindfulness is simply defined as being as aware of what you are experiencing as you are experiencing it, without judgement. Mindfulness is a great way to treat stress naturally during pregnancy. Research shows that mindfulness is linked to improvements in mood, depression, anxiety, sleep, interpersonal communication and self-compassion. During stressful times, mindfulness can help you calm your body, and appreciate the fleeting moments of your pregnancy. Three simple tips for starting a mindfulness-based practice include:

Enhancing Sleep Quality

Get Moving

Tips To Relieve Stress During Pregnancy

Stress During Pregnancy: Expert Advice on How to Reduce ...
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It is now well known that chronic stress can, in all respects, influence the physical health of a person, and also pregnant women so follow these Tips to Relieve Stress During Pregnancy and relax . . .

If a mom has continued stress during pregnancy, it will harm a babys health.

Continue reading these Tips to Relieve Stress During Pregnancy.

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Q2 How To Manage Anger During Pregnancy

Ans. Stress during pregnancy leads to anxiety, panic attack, or sometimes severe irritability or anger. To conquer your anger, meditating regularly can help you with anger issues as it calms your mind and keeps you relaxed. You can also try breathing exercises whenever you are feeling irritated or angry. Deep breathing increases oxygen level, which naturally helps you stay calm and relax.

Best Ways To Reduce Stress During Pregnancy

Pregnancy, in most cases, is a life-changing phase of a womans life. During this phase, a woman may go through every possible emotion due to the release of different hormones.

Hence, it may be natural that she may feel overwhelmed at times. However, it is critical to take care of your physical and mental health at such disturbing times.

Researches show how moms-to-be may experience stress during their pregnancy. Though stress is normal during this phase, it becomes a concerning issue when it bothers you constantly.

At this time, you should seek support for the well being of the baby and your health. During stress, the body releases several hormones like cortisol and adrenaline.

The hormones help you to fight stressful situations and combat physical exertion. Once the intense circumstance gets over, your body returns to its normal state.

However, this is not the case with pregnancy. During this phase, when you take tension related to childbirth, your stress levels do not decrease.

This can further lead to several health and development problems for your baby. The foetus may face problems like impaired cognitive development, ADHD and so on.

All such problems verify the fact that it is very crucial to maintain chronic stress during pregnancy. This guide will help you to balance your hormones and improve your well being with the following methods.


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