There are many things expecting parents might worry about during pregnancy, and yet, ironically, the worrying itself is cause to worry. Besides the constant worrying, other symptoms of anxiety to look out for include restlessness, irritability, muscle tension and difficulty concentrating.
The effects of maternal stress on mother and baby can be significant, which is why it’s so important to learn how to manage and reduce feelings of stress. Below, we explore a handful of simple, proven stress-reduction techniques that can be easily integrated into your lifestyle, during pregnancy and beyond.
Avoid couch potato syndrome
Amidst the physical stresses of growing a baby, you may not feel like exercising at all, and you wouldn’t be alone – BUT the fact remains that exercise is still an important way to stay healthy during pregnancy. The challenge is changing up your workout regime in the right way to ensure that you’re doing the right thing by your body and getting those positive endorphins without overdoing it.
Some of the best forms of exercise whilst pregnant include swimming or aqua aerobics, cycling and weight training. Yoga is also popular amongst mothers-to-be. A combination of these will help prevent any excessive weight gain and keep you feeling strong and limber, and ultimately more prepared for the birth.
Eat a healthy diet
During pregnancy, the best diet is one that delivers all the right nutrients for you and your growing baby. That means food from all five food groups, with a focus on fresh vegetables, fruit and reduced-fat dairy. Perhaps even more important is knowing which foods to avoid, starting with any type of fish that is high in mercury – flake, marlin, swordfish, orange roughy and catfish, for example.
If you experience pregnancy cravings for foods that are high in sugar, salt or fat, know that the occasional lapse is normal and generally harmless. Just remember, sticking to a healthy diet for the majority of your pregnancy (and post-partum, for good measure) is a great way to minimise stress and anxiety. It’s also key to making sure your baby gets the best possible start in life.
Get some rest
Feeling tired during pregnancy is completely normal – in fact, you would be in the minority if you didn’t feel drained at times – which is all the more reason to give yourself plenty of opportunity to rest and rejuvenate. A lack of sleep during pregnancy can also put you and your baby at risk of developing other unwanted conditions. According to medical professionals, pregnant women need eight to ten hours of sleep every night, and those who get less on a regular basis are at higher risk of serious conditions like gestational diabetes and preeclampsia, as well as delivery complications. If in doubt, nap it out!
Talk about it
You know what they say: a problem shared is a problem halved. No matter what you’re struggling with, talking about it with your partner, a trusted friend or a family member will help you process your feelings and redirect your energy in a positive way. They may even be able to offer more practical help as well, whether that means giving you a hand with shopping, cooking, cleaning or looking after other children. However, if you find that you’re not feeling better after talking to your support network, remember that there are also professional support structures in place that are within reach if and when you need them.
Build a new support network
Don’t have a ready-made network of friends and family ready to offer their support throughout your pregnancy journey? Don’t stress – just join a pregnancy support group. There are plenty of groups out there offering everything from information and phone counselling to some much-needed social time with other new parents, who may just become close friends for life.
Navigating the experience of pregnancy, especially for the first time, can be a stressful thing, and it’s important to give yourself grace and acknowledge feelings of anxiety when they come up. Growing a human is no easy feat! That said, if you find that your anxiety is negatively affecting your quality of life, remember that there are plenty of manageable lifestyle changes you can make to improve things – for yourself and your baby.
