Five Ways to Reduce Stress During Pregnancy

Pregnancy can be wonderful, but it can also be stressful and anxiety-inducing. This stress can come from hormonal changes, uncertainty, discomfort, and existing mental health issues. External factors like busy schedules, work worries, financial problems, relationship strains, and caregiving responsibilities can also add to the stress. It's important for pregnant individuals to take care of themselves during this time, as stress can lead to physical symptoms such as difficulty sleeping, headaches, rapid heartbeat, and obsessive thoughts. It's important to recognize that stress affects both the mother and the baby, potentially impacting the baby's development. Dealing with stress during pregnancy can be challenging, and while it's not always possible to eliminate stress entirely, finding ways to actively manage it is important. Here are a few ways to help manage your stress during pregnancy.

Prioritize Sleep

Exhaustion or irregular sleeping habits can result in increased negative emotions, including stress. Make sure to get plenty of sleep to restore neurotransmitters and manage stress effectively. As their bodies work hard to create a baby inside, pregnant individuals may need to sleep a few more hours each night. 

Most sleep medications should not be taken while you are pregnant. Instead, try journaling about your anxieties. Write down what is stressing you and try to let it go as you go to sleep. Also, if possible, try to stop drinking caffeine by early afternoon and avoid extra-long naps that might interfere with your sleep at night.

Engage in Exercise

If your healthcare provider approves, 30 minutes of mild to moderate exercise several days a week is enormously beneficial during pregnancy. Exercise can help lower cortisol levels, the hormone that causes anxiety. Participating in safe and enjoyable activities can release endorphins, distract from worries, and improve blood flow. 

Swimming:

Taking a swim for stress relief can provide a total-body workout and help you relax. Tip: Since floating offers an immediate sense of weightlessness, even if you don't have the energy to swim, you may be able to obtain relief from stress simply by floating. 

Yoga:

Yoga is considered a safe form of exercise during pregnancy (except ‘Hot Yoga’). It is, however, necessary to take some special precautions when practicing yoga during pregnancy. For example, an exercise in the supine position should be avoided after the second trimester, and certain specific Pranayam should be avoided. To ensure that your yoga practice is safe and effective during pregnancy, you should enroll in a pregnancy-specific yoga class under the supervision of a trained, experienced yoga instructor.

Relaxing with Reading

Being knowledgeable about pregnancy is wonderful, and educating yourself is very important, but excessive information can make you even more anxious than you already are. Reading for relaxation can help reduce stress and anxiety. Choose comfort books you've read before and know have a happy ending, or pick up that cheesy romance novel (or two!) for a fun, easy read. 

Practice Meditation

Reduce stress levels, improve relaxation, and connect with your baby through meditation, using techniques such as deep breathing and guided meditation apps. Meditation and mindfulness create a daily space where mamas-to-be can shift from being in a stressful state to being centered and calm. Meditation during pregnancy can reduce your body’s stress response, helping to reduce cortisol levels. This allows your body to settle into a calm and peaceful state. 

A quick meditation:

Sit comfortably (in a chair or on a pillow on the floor) with one hand over your heart and one on your belly. With your eyes closed, inhale deeply through the nose for a count of four, and then exhale fully through a relaxed, open mouth for four counts. Visualize connecting your heart and baby’s energy. Set a timer for two minutes at first and see if you can continue for the full two minutes, working up to more extended periods when you feel ready.

Therapy

It may be necessary for you to seek a therapist if your stress levels become unbearable so that they can discuss possible underlying issues and how you can cope with them. Many people regard pregnancy as an exciting and eagerly anticipated time, but mental health disorders such as depression and anxiety impact 15 to 20 percent of individuals during pregnancy and after delivery. Therapy can also serve as a nonjudgmental and supportive sounding board for new parents to share forbidden topics, such as fear and regrets, without judgment. At Sage House Therapy, one of our primary focuses is women’s wellness and perinatal mental health. Contact our office today if you’d like to speak to one of our therapists.

Navigating pregnancy, whether it's your first time or your fifth, can be a stressful experience. Each pregnancy is unique and brings its own unique set of challenges and worries. It's important to remember that creating a nurturing and calm home for your baby starts with creating a nurturing and calm environment for yourself. To ensure a smooth and pleasant pregnancy, it's important to stay mindful of your stress levels and identify your triggers. Utilizing the information provided above can help you navigate this special time with ease.

If you or someone you love is experiencing perinatal mental health issues,  please reach out to us. Our team of therapists is here to provide support and guidance. We look forward to connecting with you.