Stress during pregnancy can have either positive or negative effects depending on how you react to it. Stress can improve performance and help you function more effectively, but it can also be overwhelming and debilitating if it gets out of control.
Research shows that pregnancy is not affected by typical stress levels, so if you’re able to handle your job stress well, your baby will be able to as well.
If the stress you’re experiencing is making you anxious, sleepless, or depressed; causing you to experience physical symptoms like headaches, backaches, or loss of appetite; causing you unhealthy behaviours; or if it’s just exhausting you, then it could become a problem.
If you are experiencing negative reactions to stress, it is important to take action now. Learning to handle stress constructively or reducing your stress levels as needed should be a priority.
How to combat stress
- Express it – Make sure you have a way to vent your anxieties and someone to talk to about them. This will help prevent them from getting the best of you. Each day, try to spend some time talking to your partner about your concerns and frustrations. See if you can find relief, solutions, and laughs together. If your partner is too stressed to help, look for others who can lend an ear, such as friends, family, co-workers, or your doctor. Counselling can also help you develop better ways to deal with stress.
- Be in control – Some sources of stress in many people’s lives are their jobs and responsibilities at home. To reduce stress, try to delegate or postpone some tasks, and learn to say no to new projects. Sometimes, making lists of what needs to be done can help you feel more in control and less overwhelmed.
- Rest – Sleep is the key to feeling better when you’re stressed. Lack of sleep can cause stress, and stress can prevent you from getting enough sleep.
- Keep an eye on your diet – It is important to have a good diet when pregnant, as this can help with stress levels and also the development of the baby. Try to eat six small meals throughout the day, and focus on complex carbohydrates and protein. It is also best to avoid excessive amounts of caffeine and sugar.
- Warm baths are your ally – Wash your stress away with a warm bath. This is an excellent way to relieve tension and will also help you sleep better.
- Exercise – Instead of thinking that you don’t have time for exercise, consider that it is one of the best ways to relieve stress and boost your mood. Try to work some physical activity into your day.
- Do things you enjoy – Try to relax by doing something you enjoy, such as reading, watching a movie, or listening to music. If you feel nothing is working, try going for a walk.
- Seek professional help – If you have been feeling stressed for a long time, it’s better to seek professional help. Contact your GP and have a chat about your situation.
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