Managing Pregnancy Stress by Emila Bell

Thanks to Mustafa Omar

During pregnancy, women go through many body changes, which can be stressful. When coupled with work, taking care of toddlers, family, among other responsibilities, it’s easy to be on edge all the time.

Additionally, not knowing how to cope with stress is even more nerve-wracking, especially when it continues for a long time.  Here are seven ways you can find inner peace during pregnancy.

1. Get Enough Sleep

Inadequate sleep affects your ability to cope with stress and increases the probability of experiencing anxiety and depression. Expectant women particularly need more sleep during the first and third trimesters as the body is always exhausted. 7-9 hours of sleep helps their body relax and get adequate rest.

2.  Pay Attention to Your Feelings

Expectant women experience many hormonal changes that create a range of stressful emotions. Some women suppress these feelings allowing them to pile up for a long time. Pay attention to those feelings and talk about them with someone who cares about you or a therapist. Meditation, deep breathing exercises, listening to music, journaling, painting, and drawing can all help as well.

3.  Engage in Gentle Exercises

Exercise triggers the release of feel-good hormones, hence relieving stress. It’s safe to perform a range of exercises during pregnancy as long as you avoid contact sports and, most importantly, check with your doctor if you are unsure.

Prenatal yoga is great for boosting your emotional wellbeing while teaching you how to relax, breath and meditate. Swimming is another safe sport for expectant women. It keeps the body well-toned without exerting excessive pressure on your joints.

4.  Ask for Help

You need a network of family and friends to help with regular chores and provide the love and emotional support you need. If work is getting too overwhelming, inquire if there’s an employee assistance program that provides support to expectant moms. You may also need to ask for professional help if you have problems falling asleep, have lost interest in normally enjoyable activities, are sad or crying most of the time. They may be symptoms of depression.

5.  Prepare for the Birth

Another possible cause of stress is not knowing what to expect during birth. Adequate preparation calms your nerves down as your body and mind are prepared emotionally, physically, financially, and mentally. If you can, midwifes and doulas can assist you in developing a birth plan that outlines your preferences (be it natural or medically assisted). Being flexible helps you remain calm when the birth plan does not work out as imagined.

6.  Schedule Time for Yourself

A lot of women have a challenging time saying no to people’s requests. This is the time to be selfish and treat yourself to a pedicure, shopping, a lunch out, or other fun activity. Arrange for regular leisure time for yourself or meet up with friends to perform those things that help you relax.

7.  Prepare Financially

Finances are the most common causes of stress for many expectant women. Planning for the next few years beforehand goes a long way in relieving stress. You don’t have to pay a professional financial advisor, an appointment with the bank should provide you with free financial advice.

Don’t allow maternal stress to take a toll on your body or mind. These seven tips should help you relieve stress and have inner peace throughout the pregnancy. Keeping a healthy and stress-free mind is critical to delivering a healthy baby. Enjoy your pregnancy