Managing Stress And Anxiety During Pregnancy – 8 Top Tips
Last Updated on February 1, 2024 by Lori Pace
When you are about to become a new mom (single or not), stress during pregnancy comes in waves, and as the due date comes closer, it can be quite overwhelming. It’s a well-known fact that people tend to ask pregnant women inappropriate questions or comment about their bodies in ways they normally wouldn’t. It doesn’t help that the comments are directed to an extremely hormonal mom-to-be.
Put all of those stressors together and you’ve got yourself quite the anxious pregnant lady. Stress is something that most medical professionals advise against when you’re pregnant as stress is detrimental to the baby’s development. Even though we know this, it can be hard to keep all of the emotions under control all the time.
Symptoms Of Stress During Pregnancy
Some of the most common symptoms of stress during pregnancy:
- An increase in cortisol, epinephrine and norepinephrine levels, whether you’re aware of it or not.
- An increase in heart rate or heart palpitations.
- Headaches.
- Back pain.
- Tummy upset.
- Teeth grinding.
- Difficulty concentrating.
- Excessive fatigue.
- And more….
How To Overcome Stress During Pregnancy
1. Breathe And Be Mindful
It may sound obvious, but it’s super effective.
You can use a guided meditation app or do prenatal yoga to help you center yourself. Take some deep breaths, letting yourself become calmer with each exhale. Be mindful about enjoying the small things each day and try to visualize the future with your new baby.
2. Confide In Your Inner-Circle
This could be your mother, sister, best friend, therapist, or another pregnant woman. Join a mom’s group, either online or in your community. Being able to share how you feel with someone you trust is incredibly valuable when you are feeling overwhelmed.
3. Monitor Your Time On Social Media
Social media can be filled with excellent advice and great for connecting with others, but it can also be a breeding ground for criticism and unsolicited advice.
Make sure you are following positive and uplifting people, and if you feel overwhelmed, simply disconnect as it surely can make you stress more during pregnancy. It’ll give you some much-needed peace of mind and help you to enjoy your last weeks of growing a baby.
4. Make Healthy Choice
Stick to the basics – daily movement and eating nutritious food. Try to avoid processed foods and overconsumption of sugar can help you steer away from stress during pregnancy. The last thing – ensure that you are getting enough sleep and rest periods during the day.
5. Take It Easy When You Have Stress During Pregnancy
Don’t be so hard on yourself and avoid putting too much on your plate. You may want to do it all, but consider taking a task or two off your to-do list or see if someone else can do it instead. Allow yourself to rest, you are growing a new life, after all.
6. Plan Ahead
Take birthing or infant care classes, a lot of them are available through your hospital. Discuss your different birthing options with your doctor or midwife. Make sure your hospital bag is packed and your birthing plan is in place — you’ll feel better being able to visualize the big day and beyond.
7. Practice Self-Care
Instead of continuously worrying about what could go wrong – remind yourself who you are and what you enjoy. Treat yourself to a massage, get your nails done, take a nice warm (not hot) bath, and bask in the knowledge that you and your baby will soon be together.
8. Monitor Your Emotions And Stress Levels During Pregnancy
If it all starts feeling like too much, tell your doctor straight away. They can help address depression and anxiety with therapy and other treatments.
Savor This Time As Stress During Pregnancy Is Not Scarce
You’re not alone if you experience stress during pregnancy, we all know that everyday stressors can be heightened by pregnancy.
Take a little extra time for self-care today, and don’t feel guilty about it. Knowing your options for stress relief and incorporating them into your life can help make these days a bit smoother and keep you and your baby healthier.
Keep in mind – the uncertainty and stress you are experiencing now will diminish as soon as you have your sweet baby in your arms. You may have a whole new set of challenges to take on then, but there is nothing you can’t do – you grew a whole person!
