Any woman that’s been pregnant knows that carrying a child can be a trying experience. With the modern woman’s life jam-packed with responsibilities, getting pregnant can add a lot of worry to an already stressful life. Yet, during pregnancy, the mental health of the soon-to-be mother is just as important as her physical health. In fact, handling stress properly not only helps your mind but your body as well.
Here we’ll discuss some of the steps for reducing stress during pregnancy for a healthier you and your baby!
A Restful Night and an Active Day
The first tip to help you relax and keep stress at bay during pregnancy is to get both adequate rest and proper physical activity. Let’s discuss the importance of rest first:
Many women experience trouble sleeping during different stages of their pregnancy. Yet, without taking measures to ensure the proper amount of sleep, you risk elevating stress levels. A pregnant woman should try to get anywhere between 7 to 9 hours of solid sleep a night. If you’re having difficulty getting to sleep, try listening to relaxing music, taking a warm bath, or pursuing another bedtime activity that prepares you for a good night’s rest. If you’re having difficulty following a good sleep schedule, seek guidance from your healthcare provider.
Getting the right amount of sleep is great, but pregnant women should also try to stay active. Even small amounts of exercise can improve your mood and help keep stress to a minimum. Whatever physical activity you decide on doesn’t have to be extremely strenuous either. Going for a walk or doing light exercise routines can work wonders when it comes to reducing stress and anxiety. Your activity levels may be restricted due to certain circumstances during your pregnancy. Before undertaking any physical activity, consult with your doctor.
Breathing plays a direct role in stress and plays an important role in either elevating or reducing stress levels. Women looking to relieve stress during pregnancy should practice breathing exercises whenever possible. Shorter breaths reduce available oxygen and can increase an already stressed state. If you find yourself in a situation where stress becomes too much to bear, take a moment and concentrate on deep breathing. Make sure to breathe deeply in through your nose and out through the mouth at least 5 times. As you practice breathing, close your eyes and visualize positive events, people, places, or whatever is relaxing to you.
You are What You Eat
Another great way for reducing stress during pregnancy is maintaining a healthy diet. Most mothers know that pregnancy cravings rarely involve kale and peppermint tea, yet ensuring your body and your baby are getting the proper nutrients is essential not just to your physical health but your mental health as well. And it’s okay if you indulge in those cravings once in a while. Just make sure any unhealthy snacks are balanced with healthy nutrient-filled foods. Make sure to contact your physician about the benefits of prenatal vitamins too!
Don’t Overdo It
Don’t try and take on more than you can handle. Whether it’s at the office, at home, or even during social engagements with family or friends, don’t overestimate how much you can take before becoming overwhelmed. Make sure to say “no” from time to time when it comes to promising your time and energy to others.
Concentrate on You
One of the best steps any woman can take when reducing stress during pregnancy is to take some time for themselves. Always make sure to spend an hour a day enjoying something that brings you happiness. Whether it’s listening to a favorite playlist, watching a movie, reading a book, or simply curling up on the sofa, concentrating on things you love will elevate your mental state and help reduce stress.
Ask for Help
Finally, don’t be afraid to ask for help from family members or close friends. We all experience burnout, and juggling life with pregnancy may only exacerbate the current stress in your life. If you feel like you’re becoming overwhelmed, seek guidance from a trusted person in your life or a professional. Knowing when to ask for a helping hand goes a long way when it comes to reducing stress during pregnancy.
Fetal Vision Imaging: Helping Families Come Together Before Birth
Here at Fetal Vision Imaging, we understand how stressful life can get when you’re pregnant. It’s important for all expectant mothers to consult with their healthcare provider if they have trouble handling stress. We’re family-owned and operated and would love to be a helping hand when it comes to documenting your pregnancy. We specialize in 3D ultrasounds and 4D ultrasounds in Philadelphia and the surrounding areas. Contact us today to schedule your appointment.
We look forward to hearing from you!