Pregnancy is a wonderful time. You will soon be the parent of a gorgeous, small person. You may anticipate going through an emotional rollercoaster throughout your pregnancy, or emotions may surprise you. Some ladies are overjoyed with every flutter or kick, marvelling at their developing bodies. Other women find pregnancy difficult, with no respite from acute exhaustion, mood swings, and continual anxieties. Managing stress and anxiety during pregnancy requires a combination of self-care routines, social support, and, if necessary, professional help. Using these practices, pregnant mothers can promote a healthy emotional state for themselves and their growing babies.
What Causes Stress And Anxiety During Pregnancy?
Stress during pregnancy may impact every pregnant mother, and many causes might lead to increased worry, stress, or anxiousness. Physical changes such as morning sickness, constipation, backaches, and fatigue can be both uncomfortable and frustrating. Some mothers may be concerned about potential delivery problems, planning for an unwanted pregnancy, or adjusting to new family dynamics after childbirth. Others may have restricted access to resources or financial insecurity, both of which may cause stress.Furthermore, altering household duties may cause stress when pregnant since each partner must adjust to a new parenting role. Moving residences, changing jobs, or being unemployed can all be stressful. Expecting moms in homes with many children may feel overwhelmed by the prospect of balancing past domestic responsibilities and childcare with a baby.Pregnancy hormonal fluctuations, previous losses, and sleep challenges may all lead to anxiety among expecting moms. You may be concerned about how having a baby will affect your connections with friends and family, your future child's health, the delivery experience, or the financial strain of adding another family member. All of these concerns are very natural. A certain level of worry is beneficial to humans; otherwise, we wouldn't be motivated to finish our task or flee from a bear. Emotional stress, grief, previous anxiety, despair, or other mental illnesses can be unpleasant.What Sorts Of Stress Might Cause Pregnancy Complications?
If you experience these sorts of stress, speak with your healthcare physician.- Negative life occurrences: These include divorce, major sickness or death in the family, and losing a career or house.
- Catastrophic occurrences: These include earthquakes, storms, and terrorist acts.
- Long-term stress: This sort of stress, also known as chronic stress, may result from long-term exposure to stressful situations. Racism, particularly lifelong racism, causes higher stress. Other factors that contribute to this form of stress include financial concerns, an abusive relationship, living in a dangerous or insecure environment, and major health issues.
- Depression or anxiousness: Depression is a mental disorder characterised by feelings of melancholy and lack of interest in activities you like. It may have an impact on how you feel, think, and behave, as well as disrupt your routine. Anxiety is a sensation of concern or worry about what may happen. Both conditions may make it difficult to care for yourself and your child. Depression and anxiety are common and curable, so speak with your doctor if you are feeling down or worried. If you had any issues before pregnancy, see your doctor before stopping or starting any medications. Stopping abruptly might have major consequences for you and your baby. If you need to quit or switch medications, your doctor can help you do so safely.
- Pregnancy stress:Some parents may experience severe pregnancy-related stress. They may be concerned about pregnancy loss, their baby's health, or how they will handle labour and delivery or being parents. If you are experiencing these symptoms, see your doctor.
Tips To Reduce Stress And Anxiety During Pregnancy
Here are five tips for minimising stress and anxiety when pregnant:- Practice mindfulness: Mindfulness is the discipline of maintaining present-moment awareness without judgment. You might do formal meditations or breathing exercises throughout the day.
- Simply Breathe: By simply connecting with your breathing and observing the inhalation/exhalation cycle without attempting to control or modify it, you may practise mindfulness. When you're feeling overwhelmed, breathing may help you centre yourself and concentrate your attention.
- Label the Feeling: Rather than getting caught up in the emotional misery you are experiencing or the mental anxiety of why you are feeling that way, practise just labelling the experience. Give it one word, repeat it to yourself, and take note of it.
- Attend a pregnancy support group: Support groups may offer a secure environment to express your views with others going through similar circumstances. They also enable you to share and receive advice from others.
- Determine the sort of help you need: Not everyone will be able to help us in all ways. Determine who in your life is best for practical help (making meals, doing housework, etc.) and who is best for emotional support (those to whom you can vent or weep). Then, seek assistance. People who care about us frequently want to assist but are unsure how. Be precise about what they can do to help; you will get your needs satisfied, and they will feel good about aiding.
- Participate in a pregnancy or parenting group: Both in-person (typically provided by your local clinic or hospital) and online support networks may help you feel more connected during your perinatal experience.
- Accept assistance when provided: Accept offers of assistance from others. It might be difficult to accept assistance from others, but remember that you are doing your best for your child when you are at your best. Finding methods to lessen your burden will be one of your most effective stress-management strategies throughout your pregnancy.
- Ensure You Get Enough Sleep: Good sleep hygiene might help you fall asleep and remaining asleep will help you to manage stress and anxiety. Changing body form and size, as well as the need for restroom trips throughout the night, may all interfere with getting a good night's sleep when pregnant. Practising appropriate sleep habits may encourage better slumber during this time, leading to reduced stress levels throughout the day. Sleep is very crucial for physical and mental wellness, so aim for 7-9 hours each night. Some ways to improve sleep hygiene are listed below.
- Perform Light Physical Activity: Exercise during pregnancy may improve both your physical and emotional well-being. Physically active women had reduced rates of depression throughout pregnancy and after delivery, and many see exercise as a natural stress reliever and self-care activity.
- Maintain a well-balanced diet: A healthy diet makes people feel better, which may help them cope better with stressful circumstances. For example, omega-3 fatty acids may reduce stress during pregnancy. Salmon, walnuts, flaxseed, and chia seeds all contain these beneficial fats.
- Limit news exposure: If unpleasant news is causing you stress, consider taking a break from social media or news channels.
When Should I Get Help For Stress And Anxiety During Pregnancy?
It is hard to determine how much stress is too much when pregnant since everyone's experience as an expecting parent is unique. However, if your symptoms interfere with your capacity to function, you should seek expert help. The following are signals to seek professional help for stress during pregnancy:- Symptoms may include persistent or worsening feelings of worry or melancholy, as well as difficulty managing everyday pressures
- Feeling unable to relax or enjoy activities
- Changes in sleep habits, such as insomnia or excessive sleep
- Persistent bodily symptoms (such as headaches, stomachaches, or persistent discomfort)
- Experience panic attacks or develop obsessive/compulsive tendencies
- Recurrent intrusive thoughts or flashbacks to prior traumatic occurrences
- Increased issues or confrontations with partners, family members, or friends
- Deterioration in self-care practices, lack of personal hygiene, or changes in appetite
- Constant anxiety or obsessive thoughts about the baby's welfare and health
- Thoughts of self-harm or suicidal ideation
- Difficulty connecting with the baby or feeling emotionally detached
- Significant mood changes (such as extreme anger or emotional numbness)
- Substance abuse or self-destructive behaviours
Anxiety and stress during pregnancy are common. It's also quite individual, so what works for one person may not work for another. Maintain open lines of contact with those you care about, practise stress management skills, and keep your doctor informed.The sooner you seek treatment, the sooner you will be able to have peace of mind about your own and your baby's health.FAQs on Managing Stress and Anxiety during Pregnancy:
- Does stress impact the foetus during pregnancy?Too much stress may cause difficulty sleeping, headaches, a lack of appetite, or a desire to overeat, all of which are dangerous to you and your growing baby. High-stress levels may also lead to high blood pressure, increasing your chances of having preterm labour or a low-birth-weight baby.
- Can anxiety harm a pregnancy?Anxiety, sadness, and stress during pregnancy are all risk factors for poor outcomes for both mothers and children. Anxiety during pregnancy is connected with shorter gestation, which has negative consequences for foetal neurodevelopment and child outcomes.
Disclaimer: Medically approved by Ms Rekha Kumari, Associate Professor, HOD, Obstetrics and Gynecological Nursing, Sharda School of Nursing Science and Research, Sharda University
