Reducing Stress During Pregnancy

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Stress during pregnancy is common and may come from many sources, including pregnancy symptoms that are difficult to manage or a busy work schedule. A number of studies indicate that stress during your pregnancy may lead to a miscarriage, pre-term labor or behavioral problems for your child later in life, making it important to reduce this stress as much as possible. Here’s a look at some techniques you can try to change your lifestyle and activities to lessen the stress.

Slow Down
Now that you’re pregnant, understand it’s okay to say no sometimes. You can’t do everything, especially now that you’re dealing with a new major responsibility. If you lead a busy lifestyle that’s very demanding, you probably can’t sustain this throughout your pregnancy. Taking time to relax and get plenty of sleep is the most important thing you can do, along with eating a balanced diet.

Get Help from Friends and Family
It’s okay to slow down and let friends and family help you get things done. You’ll need to give up some control now that you’re pregnant, especially if you’re feeling overwhelmed by fatigue, morning sickness and aches and pains. Working too hard can even lead to pregnancy complications and may lead to best rest.

Analyze Your Responsibilities
Try writing down your responsibilities and obligations on a piece of paper to help you analyze what’s actually manageable at this point. This includes responsibilities at home and with your family, as well as work responsibilities and extra obligations you’ve taken on at church or an organization. Your list should include down time, exercise, rest and socializing. Honestly ask yourself if everything on this list is sustainable, achievable and satisfying. If not, you may need to adjust your schedule to reduce your stress during pregnancy.

Always Communicate
Don’t forget to be open and communicate with your loved ones and spouse about how you’re feeling and what they can do to help. Because they aren’t currently pregnant, they won’t know what you’re experiencing if you don’t talk about it. This is especially important if it is your first pregnancy, as you’re probably feeling more anxious and sensitive.

Don’t Overload Yourself with Information
While it’s a good idea to learn more about pregnancy by reading online and looking through pregnancy books, don’t get stressed out by reading about the potentially bad things that may happen. Instead, focus on your current symptoms, how you’re feeling and what you can do to make it better.

Join a Support Group
If you’re feeling overwhelmed or you have a difficult situation to deal with, try joining a support group to get help from others in the same situation. Many of these groups are online, allowing you to connect with other pregnant women dealing with similar problems for support.

Have Friends Visit
A great way to reduce your stress during pregnancy is to invite friends and family over to visit. They can help you with chores, or simply talk to you while you get some work down around the house. Having friends over is a great way to get support and laughter to recover from stress.

Rent a Comedy
Did you know laughter releases chemicals in the brain that improve your mood? Renting a funny movie can help you relax, so spend a quiet afternoon at home watching a movie that puts you in a great mood.

Keep a Journal
Many women find it enjoyable to keep a pregnancy journal, and it can be a great way to relieve stress. Every day write down how you’re feeling or what you’re thinking about to relax after a long day. This can also be a great momento to give your child when they’re older.

Soak Your Feet
You probably find your feet swell and ache quite a bit during your pregnancy. Soaking your feet at the end of the day is a great way to relax after a long, stressful day. Use a large pan with warm water to soak your feet while you sit in a comfortable position.

Other Tips to Deal with Stress During Pregnancy

• Get light exercise regularly, like walking or swimming.
• Eat a well-balanced meal to give you the energy you need.
• Deep-breathing exercises, meditation, yoga and stretching can all relieve stress.
• Don’t focus too much on chores; take the time to read a book or take a nap.
• Use sick and vacation days when possible to relax at home and get past a rough week.
• Go to bed early, because your body needs more sleep now.