Prenatal stress is the stress that a pregnant woman may feel during her pregnancy. This can have a negative influence on the proper course of the pregnancy and the development of the child. Indeed, babies whose mother is stressed have higher levels of stress hormones than others. A baby who uses stress may experience chronic disorders such as anxiety, depression or cardiovascular disorders.
By reading this article you will learn how to manage pregnancy while being stressed and anxious.
It is normal to feel stress during your pregnancy, this can be due to changes in daily life (stopping smoking, eating differently), but also to the arrival of the baby such as fear of childbirth, learning to take care of the baby or the reorganization of daily life.
It is possible to detect a stressed mother during the prenatal interview in the fourth month of pregnancy. Indeed, during this appointment, the goal for the midwife is to detect if you are anxious, stressed, or if you feel a certain fragility. She will be there to listen to you and to support you. You will also be offered specific follow-up.
First, you need to learn to rest. Indeed, rest is essential for a person subject to stress, and even more so for a pregnant woman. Think about going to bed early, take the time to take naps, do not do activities that could exhaust you. Rest as soon as you feel the need. Pregnancy can give rise to certain anxieties and worries in the mother, which is why you need to think about calming down to refocus on yourself and your baby.
Get physical activity
Don't neglect walks outside, alone or with friends. It is still important to do activities that you enjoy and that make you happy. You can also do a physical activity adapted to your pregnancy such as walking, swimming or gentle gymnastics. Practicing sport will secrete endorphins, an anti-stress hormone. Going out will allow you to clear your mind and take a step back from your various possible stressful situations.
Learn to breathe
Learning to breathe properly will help you relax. So to start, isolate yourself from all distracting elements like your phone or television so that you are not disturbed. Sit comfortably (legs uncrossed and hands on legs), stand (feet firmly planted) or lie down comfortably.
If necessary, close your eyes to really feel your breathing. Start by inhaling through your nose while closing your mouth. Be careful not to raise your shoulders and try to feel your stomach gently inflate. Then, hold the air for two to four seconds inside you, and try to feel the effect it gives you. Exhale through your nose and relax your stomach. Repeat this exercise two to three times until you feel completely relaxed.
Prenatal yoga is great for relaxing
Prenatal yoga is highly recommended for pregnant women. Indeed, the postures combined with breathing allow complete bodily relaxation and mental calm. For example, it relieves pregnancy ailments such as heavy legs, nausea, and back pain. It also allows the body to store endorphins, the anti-stress hormone, or to be in contact with your baby, promote your exchanges and your feelings.
You can also practice yoga after giving birth, because having many benefits during pregnancy, yoga also has many for women who have given birth.
First of all, it helps you get back in shape and get your energy back, find balance on a physical and emotional level in your new daily life as a mother, or even help you better experience your emotions.
These few tips should help you not to stress before the arrival of your baby, think about your breathing, do a physical activity, or do yoga. However, if the stress persists and you feel overworked, talk to your doctor who will probably be able to support you better. You can also talk to the midwives who will be there to listen to you and support you