9 Simple Tips to Manage Stress During Pregnancy

Ebube Imana

However wonderful and fulfilling the pregnancy experience is, for most pregnant women, the physical and health changes alone already account for well over fifty percent of their stress level. Add that to the extra worry about finance, safety of the baby, fear of pregnancy and labour complications, work deadlines, unending traffic to and from work, keeping ante-natal appointments, managing the home, and the stress level becomes so alarming!

The bad news is, a pregnant woman experiencing prolonged high levels of stress may be at a higher risk of high blood pressure and her chances of having pre-eclampsia and a premature or low birth weight baby is higher. While stress during pregnancy cannot be totally prevented or eradicated, it can be managed such that your health, baby’s and mood are not adversely affected. Here are helpful tips to note:

1. Rest, Rest, Rest

Now, I will admit that as a working pregnant woman, this may not be so easy to achieve, however, you have to find a way to steal a few minutes of sleep during the day, or better still, find somewhere to put your feet up and relax during lunch break. Don’t bite more than what you can chew at work because that could put your health and productivity at risk in the long run. At home, don’t push yourself too hard, if you must, cut down on the chores, especially ones that leave you spent, and whenever you feel tired, catch a quick nap to rejuvenate yourself.

2. Talk to Someone / Vent

I must say I did this quite a bit. Okay, maybe a lot. My husband was first on my list since “he put me in this condition,” (that’s what I always told him), then, my friends who were pregnant and had kids. They could relate with whatever I was going through per time. It helps a lot to know you can talk to women who have been through similar experiences and can offer advice or just a listening ear, reassuring you it’ll be over before you know it. Sometimes, having someone who has been in your shoes relate her own personal ordeals and those she’s heard of, helps you calm your frayed nerves and realize you won’t be pregnant forever after all.

3. Laughter

This indeed is the best medicine and will lift your spirits! Go for shows, watch a funny movie, hang out with fun loving friends, just find countless ways to excite yourself. Have fun! As far as nipping stress in the bud is concerned, I can guaranty that this works tremendously.

4. Healthy Bites

Be reminded that when you’re pregnant you are not eating for two in the literal sense; small, healthy portions throughout your pregnancy is the real deal. Yes, you will be hungrier, that’s normal but try to fill up with healthy snacks like fruits, nuts, vegetables like carrots, cucumbers, or salads, juices (natural fruit juice). These feed your body with the nutrients it needs to stay healthy and knowing that you are supplying your baby with the nutrients it needs gives you one less thing to worry about. You will also need to drink plenty of water, as this will help wash away toxins from your body and have your system functioning properly. Don’t forget your daily recommended dose of folic acid and other food supplements prescribed by your doctor.

5. Comfortable Clothing

So, you have this pair of Jeans you love so much and just can’t let go. Hey, think of how uncomfortable you get squeezing your new body into it every time. Come on, it’s way under size now! Ditch your good Ol’ Jeans for now. Wear comfortable clothes and footwear with good arch support. Find sassy loose or stretchy clothes that will allow you to breath. Shop for clothes that flatter your new silhouette. Keep your hair tidy and groomed, look clean, fresh and pretty, as this will help give your self esteem a lovely boost. Now, that’s another common stressor (Oh, I look so awful!) out of the way. Always dress stylishly, making comfort a top notch criterion.

6. Regular Exercise

Light exercise can help reduce stress and help prevent common pregnancy discomforts. If your hospital has a physiotherapist, make an appointment. Mine was very helpful and taught me so many things that came in handy pre and post pregnancy. You should also get in the habit of having a massage regularly (ask your spouse for help). This soothes your nerves, relieves backache, helps with proper blood circulation, and fosters a good night’s sleep.

Ask your doctor about appropriate exercises for each stage of your pregnancy and necessary guidelines. Generally, walking for an average of 30 minutes per day will help your body deal with stress better. If you become tired in the process though, get some rest. However, try to start or end your day by having walks in your neighbourhood. This period can be used as your ‘me’ time to think, plan and perhaps meditate.

7. Listen to Music, Dance

Listen to calming, refreshing and wholesome music. This can lift your spirits and provide encouragement. Sing to your unborn baby if you can, this can help calm both of you and put you in a good mood. Don’t forget dancing is a form of exercise too, so move your body to the beat and hum along.

8. Practice Deep Breathing

Deep breathing does not only help when it’s time to push, but also helps you stay calm and relaxed. When you are upset or stressed, take deep breaths before you react and you’ll react in a more controlled manner.

Life as we know it is full of stress. It is however important for every pregnant woman to take things easy and understand the stress she is under and make adequate adjustments to better cope with them. Make up your mind to enjoy the period and this will guarantee a happy, healthier mother and baby.

9. Getting Organized

Nothing eases the mind like knowing you have everything you need to do planned out way ahead of time. This will not only help you achieve tasks quicker but will make you feel in charge! It takes away that overwhelming feeling that you still have plenty of things left undone. From your work, to your home, to the highly needed finance for your hospital bills, baby’s shopping, and so on, set a realistic road map to avoid being caught off guard. It also helps to have a reasonable reserve fund to meet unforeseen expenses or bills if you can afford it.

You are responsible for yourself and your developing baby, commit to better health; don’t let stress eat you up!