How to Relieve Stress During Pregnancy.

 

A positive urine pregnancy test can make you feel a lot of different things! For many women pregnancy can be exciting, but for many others, pregnancy can also bring fears and anxiety about pregnancy and motherhood in general. Pregnant women might get afraid of how their bodies will change, they always think about the baby and the labor process, and they have to change their lifestyles after giving birth. This can cause even more stress for them. Besides all the other stress a pregnancy can impose in new parents such as financial adjustments, routine changes among others. In this article I am going to give you important Tips on How to Relieve Stress during pregnancy.

Is important to clarify that is ok to feel stressed out from time to time but is important to learn how to resolve the issues. This article refers to chronic stress, and what is chronic stress? I am glad you ask. Here you have the definition: Chronic stress is the physiological or psychological response induced by a long-term internal or external stressor. The stressor, either physically present or recollected, will produce the same effect and trigger a chronic stress response. Having this clear let’s begin.

How to Relieve Stress during pregnancy. 

When you’re pregnant, what makes you stressed?

Stress is caused by different things for each woman, but these are some of the most common reasons.

• Some of the discomforts that come with being pregnant may be making you sick or tired, or giving you a backache.
• There are some changes in your hormones that can make you feel different. Mood swings can make it hard to deal with stress.
• In the beginning, you may not know what to expect during labor and birth, or how to take care of your baby.
• If you work, you may have to deal with job responsibilities and make sure your employer knows when you’ll be away from work.
• There are a lot of things going on in life, and sometimes things change.

What types of stress can cause problems during pregnancy?

• Life’s negative experiences: Divorce, major illness or death in the family, or the loss of a career or house are examples of these events.
• Catastrophic events going on in the world: These include earthquakes, hurricanes, terrorist attacks, war etc.
• Life hardships: Financial difficulties, abuse, major health problems, or depression can all contribute to this form of stress. Depression is a medical disorder in which a person experiences severe feelings of sadness that linger for a long time and prohibit them from leading a regular life.
• Racism: Racism may cause stress to certain women at some point in their life. This could explain why African American women in the United States are more likely than other racial or ethnic groups to have premature and low-birthweight babies.
• Stress caused by pregnancy: Some women may experience severe anxiety as a result of their pregnancy. They may be concerned about miscarriage, their baby’s health, or how they will cope with labor and delivery or being parents. If you’re experiencing any of these symptoms, speak with your doctor.

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What are the benefits of having a stress-free pregnancy?

Stress causes a chain reaction in our bodies and minds; these reactions are specially amplified during pregnancy. We know that our mental and physical health are linked, so stress can have a big impact on our musculoskeletal system. The placenta also let stress hormones get to your baby into their body.

Is scientifically proven that to much chronic stress during pregnancy can cause headaches, joint pain, muscle strains, ligament sprains, and indigestion. Pregnant women may be more likely to get heart disease and diabetes during pregnancy, and the immune system may be less effective and weaker if you are feeling stressed for a long time.

How chronic stress affects a baby during and after pregnancy?

Stress can make things like vomiting, not getting enough sleep, and changing your eating habits worse during pregnancy. Most pregnancies aren’t affected by small amount of stress in daily life, but too much stress or for too long can lead to premature births and babies that aren’t as big as they should be at birth.

According to some studies, high levels of stress during pregnancy may result in certain problems during childhood, such as difficulty paying attention or being afraid. Stress may also have an impact on your baby’s brain development or immune system.

Tips to Stay Stress-Free During Pregnancy.

• Deep breathing or meditation: Each day, take a moment to deep breathe or meditate. This will help you relax your body and mind.
• If you work, make plans ahead of time to help you and your employer prepare for your time off.
• Attend a childbirth education class to learn what to expect during your pregnancy and after your baby is born. Put the breathing and relaxation techniques you learned in class to use.
• You will feel less bloated and constipated if you eat more fiber and drink a lot of water.
• Pregnant women need to get a good night’s sleep, aiming for 8 to 9 hours of sleep at night. This will help you stay calm. Drinking a warm glass of milk, not watching TV before going to bed, and not drinking caffeinated drinks will help you get a good night’s sleep, especially in the last trimester.
• It’s important to remember that pregnancy’s discomforts are just temporary. speak with your doctor about how to deal with these discomforts.
• Maintain a healthy and active lifestyle. Eat well-balanced meals, get enough of rest, and exercise (with your doctor’s permission). Exercise might help you relax and prevent frequent pregnant aches and pains.
• Reduce the amount of time you spend on tasks you don’t need to do.
• Have a strong support system in place, which includes your partner, family, and friends. Inquire with your provider about community resources that may be of assistance.
• Seek assistance from individuals you can trust. Accept assistance when it is offered. For example, you could need assistance cleaning the house or someone to accompany you to your prenatal appointments.
• It’s important to talk about how you feel. The best way to learn that you’re not the only one going through this is to talk about your fears with your friends, family, or other pregnant women.
• If you suspect you are depressed, contact your provider right away. There are numerous approaches to dealing with depression. Getting treatment and counseling as soon as possible is crucial.

What about exercises during pregnancy?

Endorphins, a hormone that makes you feel better and less stressed are released when you exercise. Most women are afraid to exercise while they’re pregnant or don’t know which exercises are safe while pregnant. When you exercise, you stay healthy, have better chances of having a normal labor, and keep your blood sugar levels in check during your pregnancy. It is a good time to start exercising if you have never done so before, and there is no reason to stop when you’re pregnant!

Here are the exercises you can practice if there are no contraindications:

• If you’re a beginner, start with a 15-minute walk three times a week and work your way up to about 30 minutes a day.
• Stay well-hydrated, and don’t forget to drink water.
• You can swim while you’re pregnant because water can help with the extra weight. It’s also a good way to relax while still being active.
• People who are trained to help pregnant women do exercises for their back and pelvic floor muscles show them how.
• Before you start working out, always talk to your obstetrician.

What exercises to avoid during pregnancy:

• Avoid strenuous exercise during pregnancy: You should be able to talk while you work out. In this case, you should cut back on the intensity of your exercise.
• Avoid activities that could cause you to fall, like cycling, gymnastics, horseback riding, and so on, because they could cause you to fall.

Be extra cautious during pregnancy if:

If you have history of repetitive miscarriages, or bleeding during the pregnancy because the placenta is either low lying or previa and/or have history preeclampsia, these are all conditions in which you are not supposed to do any exercise. Always before you start exercising, you should ask your doctor if it’s safe for you to do so.

Looking more information about pregnancy? check these other posts:

Leg Cramps During Pregnancy: What to Do.

How to get rid of round ligament pain during pregnancy.

Pregnancy diet. Proper nutrition during pregnancy.

Foods to avoid for a healthy pregnancy.

Planning To Quit Smoking for A Healthy Pregnancy? 9 Tips to Ease the Journey.

Is Covid Vaccine Safe During Pregnancy?

Final thoughts about Tips and Exercises to Stay Stress-Free During Pregnancy.

Pregnancy brings a lot of changes. Your body, your emotions, and your family’s life are all changing. These changes may be welcome, but they can also add new worries to your life. It’s normal to feel stressed during pregnancy. However, too much stress can make you feel uneasy. Stress can make it difficult to sleep, give you headaches, cause you to lose your appetite, or cause you to overeat. Women who are pregnant need to stay active and relaxed at all times in order to keep their mind and body in good shape. Women who are stressed during pregnancy are more likely to have anxiety and depression after giving birth.

I hope these tips helps you to take control over your stress and give you some ideas about how to stay stress-free during pregnancy. Share your thoughts in the comments below. Have you suffered of any stress during pregnancy? How did you deal with it?

Zadi, xo

Disclaimer: The medical information on this post is for educational and entertainment use only. Under no circumstances, this information is to replace your doctor’s advice or to treat any disease. For proper care, always visit your doctor.