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We all know that pregnancy is a crucial phase that involves physiological, psychological and emotional changes. Many people think women experience only happiness, happiness and happiness in their pregnancy phase. For those out there I would say that is not the actual case(though she deserves to be).It's natural to feel emotional, when you're pregnant.During this period, your hormones can be all over the place, leading to an emotional roller coaster. You may now start to be exposed to feel some degree of worry or apprehension because of the range of physical changes, perceived lifestyle changes, hormonal changes, your doubts about the do’s and don’ts in pregnancy, your baby’s well being and the new responsibility that comes as you are ‘entering a new zone of life’, that is parenthood. If you are worrying about your pregnancy, don’t worry, you’re not alone. All moms-to-be experience stress during pregnancy, it’s normal. But if your stress becomes constant and overwhelming, then it’s definitely a thing to be considered. Moms who have high levels of stress or anxiety during pregnancy are more likely to deliver their babies at preterm or low birth weights. So stress management is seriously a thing to be worked on not just for your own health, but for the health of your baby too.
I have tailored some best ways to cope and relieve this stress to help you stay more healthy and happy in your pregnancy.
Get good sleep
When you don’t get enough sleep, your body and mind will feel exhausted. This can actually increase your negative thoughts and emotions which, in turn, can result in stress. On the other side,you know intuitively that more sleep equal to less stress. And it is scientifically proven that sleeping allows your brain to restore neurotransmitters that can become depleted during your wake times. So all you need is to have a good sleep. Finish your dinner two hours before your bed time and try a body pillow, if you don’t have one use as many as pillows to keep yourself more comfortable. Take short naps in day time. A 10-20 minutes nap is enough for most of them to feel okay.
Meditate
Whether you’re new to meditation or a master, meditation is a valuable tool to keep you away from stress and manage it too. Sit comfortably (in a chair or on a mat on the floor) with one hand over your heart and one on your belly. With your eyes closed, inhale deeply through the nose for and then exhale fully through a relaxed, open mouth. Imagine all the blessings, good health and love you have for baby pouring out of your palms and into baby. Visualize connecting your heart and baby’s energy together. By practicing meditation you and your baby will experience variety of benefits. The bonding between you and your baby will increase. You will get to know more about your baby. You and your baby will feel more relaxed. You will get good sleep. Practicing meditation will also help you cope with the demands on your body and mind. Pregnancy is the ideal time to learn or restart a meditation practice because you’re effectively benefiting two people you and the mini-you.
Deep breathing
Stress can have a major effect on your breathing. It can cause you to take shorter, shallower breaths which decrease the oxygen in your body. This way of breathing can cause your stress levels to increase as your body reacts to the lack of oxygen. Yes, it’s a vicious cycle, but you can take control by focusing on your breathing. No matter where you are when you feel yourself getting stressed, sit straight close your eyes and take at least five deep breaths. Focus on the way you breathe, breathe in through your nose and out through your mouth. As you breathe, try to relax and let all goodness come to you when you inhale and all your stress go away when you exhale.
Exercise and Yoga
The hormones that are released when you get stressed can cause your muscles to tense up and tighten. Stretching is a great way to counteract this tightness and relieve stress during pregnancy. And Exercise also helps release endorphins and gets the blood flowing, and a lot of times it can help take your mind off what’s bothering you. First make sure that the exercise you are going to do is safe for you.
If you feel yourself getting anxious or stressed, take a few minutes out of your busy schedule to do some stretches. Try as many options as you can and whichever you’re comfortable with- prenatal yoga, prenatal pilates and walking.If you aren’t feeling comfortable when you’re doing an exercise, kindly stop doing it. After all the best exercise is the one which makes you to feel good.
Water therapy
Baths are the best when it comes to destressing and relaxing. Plus, a bath can soothe muscle aches. It can help reduce anxiety when you go into labor too. During early labor, they’ve been shown to improve the progress of the labor and help reduce pain. Don’t use hot water. Instead use warm water. You can even go for swimming. It can be a major relief, since your body will feel so much lighter in the water and it is also a total body workout.
Massage
If you want relief from aches and stress, a gentle massage will be the perfect thing to soothe your body and help you calm and relax. Prenatal massages can be easily availed but are often expensive. However, you can still go for this relaxation technique with your spouse – yes, your partner can also give you a massage during pregnancy. A massage by your partner will not only ease the pregnancy sores, but also give you a nice couple-time to unwind, to make more love and relax.
Talk to someone about what’s bothering you
Sometimes, the things that bring you stress are the things that is running through your head. You may worry about what to eat, how much to eat, how to take care of your little one or you may worry about what might happen in your labor and all of sudden, you’re stressed. Talking to someone else about what’s bothering you is a good way to get these worries away from you and put you in relief.That someone is, with whom you feel comfortable talking about these sensitive issues. That person may be your partner, a friend or even a therapist. Get all your stress out by sharing your thoughts with them. You’ll be surprised by how much better you’ll feel just by putting your fears and concerns on the table.
Hope these tips will help you for sure. You can also use any of your own way to destress you without harming you, your baby and the people around you.
Stay positive, Stay healthy!
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