Managing Stress During Pregnancy

Managing Stress During Pregnancy

Funnily enough, I think one of the most stressful things about being pregnant is the idea that you shouldn’t be stressed. There is so much messaging that stress is harmful to the baby, and often, when you feel overwhelmed, people tell you not to stress too much because it is “not good for the baby.” And then, cue more stress. 

The reality is that experiencing stress during pregnancy is normal. Pregnancy brings so many changes and the unknown it would be unrealistic to expect yourself to never feel anxious or overwhelmed. 

The good news is that the placenta will protect the baby from common stressors. The concern is when there is above-average stress, and it becomes severe or lasts for long periods of time. Even if the baby is exposed to some stress, finding ways to manage it is extremely beneficial and reduces the impact of the stress on the baby

Deep Breathing

The simplest and most effective tool you can utilize is learning deep breathing techniques to calm the nervous system. Inhaling for four seconds and exhaling for eight seconds is the best way to signal to your body to calm down. Lengthening the exhale signals to your body that you are safe and helps activate the relaxation response. 

You can also use breathing exercises alongside meditation, calming music, or mindfulness apps to make this practice part of your daily routine. Practicing deep breathing is very beneficial not just for calming your nervous system during pregnancy, but also for learning pain management tools for childbirth.

Limit Social Media

Social media for expecting mothers can become an unhealthy space. There is an overwhelming amount of information online, and much of it is presented in a way that induces fear or makes you question whether you're doing enough. 

Be mindful of the content you are consuming and pay attention to how it makes you feel. It may be helpful to take a break from certain accounts or unfollow content that leaves you feeling anxious or overwhelmed. Instead, seek out supportive and evidence-based resources that leave you feeling informed and empowered.

Prioritize Self-Care 

Pregnancy is the time to be very mindful of the energy you are exerting, who you surround yourself with, and how much you can take care of yourself. Find ways to insert self-care into your day, whether that is a walk, a bath, spending time with loved ones, a nap, whatever it is that fuels you. 

Caring for yourself during pregnancy is not selfish. Self-care is an important investment in your own wellbeing as you prepare for postpartum.

Therapy 

If you are feeling overwhelmed during pregnancy or struggling with anxiety about the changes ahead, therapy can help. Research shows there are great benefits to engaging in therapy during pregnancy to reduce stress. Therapy can help reduce symptoms, establish coping strategies, and help prepare for the postpartum period.