While pregnant, many ladies so much look forward to the delivery of the baby and so they tend to develop some stress due to change of emotions and physical body state. That little stress is quite normal in everyone’s life but when a woman is pregnant, too much stress is dangerous to her and her unborn child.
What are the sources of stress in pregnancy?
- 1. Hormonal changes: This period of time sees a variety of hormones being produced; among them are progesterone and estrogen and these are known to cause anxiety or irritability.
- 2. Physical discomfort: Some of the symptoms that could make an expectant mother overwhelmed include morning sickness, fatigue and body aches.
- 3. Concerns about the baby: Expecting mothers always have a concern with regards to the well-being of their unborn child if there was a previous adverse experience in the pregnancy.
- 4. Lifestyle changes: Following the process of accepting the fact that one has to become a parent, handling work-related duties, and anticipating the arrival of the baby makes one stressed.
Signs of Stress:
Stress may manifest differently in everyone, but common symptoms include:
Common symptoms are:
Sleep disorders such as sleeping difficulties or insomnia.
- Pain: especially in the head or muscles.
- Rapid heartbeat
- Having anxiety, feeling down or stressed out
- Such issues as alteration of appetite and or eating habits
The Impact of Stress on Pregnancy
Stress has been known to have a negative impact on the pregnant woman and the baby hence management of stress is very important during pregnancy.
Effects on the Mother
- High blood pressure: It is associated with gestational hypertension, hypertension in pregnancy including labor or pre-eclampsia, which is very risky.
- Increased risk of depression: Prenatal stress makes the mother be stressed during prenatal and this may lead to prenatal depression.
- Weakened immune system: Stress which is continuous has an adverse effect on the immune system thus exposing the mother to the risks of getting infected.
Effects on the Baby
- Preterm birth: Extreme stress may lead to preterm labour.
- Low birth weight: They found out that babies born to stressed mothers will most likely be born with low weights.
- Behavioral issues: Research has also indicated that for instance, if a mother is stressed during pregnancy the baby is most likely to have developmental stress that can alter behavior.
Stress completely has to be monitored and a person has to constantly look for ways of reducing stress for the sake of the baby.
Effective Ways to Avoid Stress in Pregnancy
Although stress may at times be unavoidable, it is possible to practice measures to keep stress in check during pregnancy.
1. Practice Relaxation Techniques
- Deep breathing: Another way on how stress may be reduced is through the use of breathing exercises, where an individual is advised to take deep breaths and do it slowly, this will help in bringing down cortisol levels.
- Meditation and mindfulness: It is also important to note that reacting to anxiety can take just a few minutes of meditation or mindfulness every day.
- Prenatal yoga: The prenatal yoga can be very beneficial to expectant mothers in that it causes flexibility and balance as well as helping the women to be relaxed.
2. Exercise Regularly
- Mild activities such as walking, swimming and prenatal yoga can help in releasing endorphins hence lifting mood and reducing stress.
3. Video call a friend or family member, text a loved one or video chat with a friend.
- A comprehensive study on how stress can be minimized shows that social support is of essence. Share your stress and concerns with your life partner, friends or relatives. The emotional support, which they provide, can help one feel better.
4. This article focuses on the Preparation for the Baby Gradually.
- Organizing work over time in form of sub-tasks like creating a baby registry list or establishing the baby’s room can help in avoiding this feeling of being overwhelmed.
5. Consult a Doctor or Counsellor/ Counselling
- If the anxiety is at its peak or you are somewhat stressed, then that is the best time to see a doctor. In most cases, they will advise you to seek therapy or counselling to work on the issues that you have.
6. Attend a prenatal support group starting before Week Five every time you are pregnant.
- It allows you to chat with other expectant mothers which surely is helpful because it provides confidence. This means that one can even get comfort from other people and relieve his anxiety.
7. Focus on Proper Nutrition
- Well-chosen and properly balanced food can influence a person and his spirits and activity levels. Stress can be reduced from foods from foods rich in omega 3 fatty acid, magnesium and antioxidant.
8. Prioritize Sleep
- Approximately, people should sleep for 7-9 hours in a day. Timing of sleep and sleep quality is an important component of prenatal maternal and fetal health.
9. Avoid Stress Triggers
- A stressor refers to any activity or environment that causes stress hence reduce or avoid such activities that lead to stress. For instance, avoid protraction by a certain task and also incorporate management of time for such tasks.
10. Stay Positive
- Try to concentrate on the pleasures of pregnancy, and tell yourself that you are getting ready for a beautiful period in your life. Have good people and events you can associate with, so as to always motivate you.
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Conclusion
Stress is normal during pregnancy and may come from different sources but if you understand why you are stressed and find ways to control stress you can have more joyful pregnancy. Making efforts to exercise regularly, finding support and using relaxation methods and others are some ways that help to continue being emotionally stable for this critical period. It is very important always to look at physical health care during pregnancy but do not forget mental health care also matters.