Beating Stress During Pregnancy
By Samantha Siegel, LPC
Everyone experiences some level of stress on a regular basis, but pregnancy can turn it up a notch and make it hard for even the most chill mom to keep her cool. Anxiety is a normal emotion and has a purpose in our mind and body to tell us information, like “Hey! Watch out, a bear!”… but what about when there is no bear? Or when there was a bear but it’s gone now? Stress that lingers can be a drag and can cause emotional and physical distress. Physically, stress can contribute to tension, headaches, trouble sleeping, and upset stomachs. Mentally, stress can take up valuable real estate in our heads and cause distraction, racing thoughts, and irritability. In pregnancy, stress can also be associated with complications such as high blood pressure and even early labor. But never fear, there are ways to find your Zen again. Remember, just because you have a thought, doesn’t mean it’s true! Stop the thought spiral and take charge. Here are a few ways to take control of stress during pregnancy…
Step 1- Identify the negative thought.
Figuring out what is bothering you can be a first step in the direction to feeling better.
Step 2- Challenge the negative thought.
Sometimes worries are loud in our head and can feel impossible. Grab a pen and paper and try writing out your concerns. The act of putting your thoughts on paper can help transform the fear and worry into a more manageable concern and allow you to identify a solution or strategy.
Step 3- Replace the negative thought with a more realistic thought.
Is it even true? If it is, is it really as bad as you thought? What would actually happen? What’s the worst-case scenario? This line of questioning can help you focus on the concrete evidence and create a plan to deal with the concern.
Cut yourself some slack!
Pregnancy can be a welcomed new chapter in your life, but it is also NEW. Change, whether positive or negative, can cause stress because you are adapting to something unfamiliar in your life and learning new skills. Being pregnant introduces a slew of new experiences such as doctor appointments, changes to your body, limitations, and preparations. Allowing yourself a little grace and leeway can really take the heat off of stress.
“Almost everything will work again if you unplug it for a few minutes, including you.”
Manage your stress!
Here are the top three things you can do right now to lower your stress level.
TAKE DEEP BREATHS….
Did you know that most people are not taking deep breaths the “right” way? We can all breathe, but there is one way that has been found to be most effective to reduce our stress and worry… diaphragmatic breathing. Diaphragmatic breathing is the quickest and most efficient way to calm down your nervous system and decrease your stress level. I like to visualize it in terms of chest breathing versus belly breathing from your diaphragm. Our normal breathing when we inhale is often in our chest, your shoulders and chest rise up and down vertically. Breathing from our chest does not calm us down very well. Instead, try belly breathing where you inhale and your belly expands out and in horizontally. Give it a try and place your hands first on your chest for a chest breath to see how that feels and then move your hands to your belly and try a belly breath. Feel the difference? So, when you notice you are feeling stressed, place your hands on your belly and take several good belly breaths and notice the impact on your body and mind.
GET MOVING…
Regular exercise can help pregnant women better manage stress, facilitate quality sleep, and improve overall mood. Even ten to fifteen minutes a day of light aerobic activity like walking can go a long way in terms of helping you feel better. Find an activity you enjoy and can do on a regular basis. To double your benefits, go outside and take a walk, the sunlight and exposure to greenery is also beneficial to your mood!
PRIORITIZE SLEEP…
This can be hard when you are pregnant due to discomfort or another trip to the bathroom! But focusing on creating a calm sleep environment, limiting electronic usage at night, limiting caffeine, and trying to establish a regular bedtime and wake up time can all assist you.
It is important to know that stress is a normal feeling, but there are ways to manage so it is less overwhelming. If you continue to struggle, reach out to a professional to learn more ways to cope.