Upwards of 70% of women report feelings of stress and anxiety during pregnancy. There are many potential reasons for this, from rapid hormonal changes to worries about how they’ll care for their little ones when they arrive.
Photo by freestocks on Unsplash
However, as stress can lead to many challenges during pregnancy, finding ways to manage your stress is crucial. With that in mind, here are some top tips for lowering your stress levels while expecting a baby.
Ensure that you get enough sleep. When you get enough sleep, your body produces less cortisol, which is often referred to as the stress hormone. As such, not only will you feel better rested overall, but you will also be much more relaxed.
You can ensure that you get enough sleep during this time by:
Maintaining a consistent sleep schedule
Aiming to get between 7-9 hours of sleep each night
Avoiding using your phone for at least an hour before bed
Lying on your side
Celebrate the beauty of pregnancy. Finding ways to celebrate the beauty and joys of pregnancy can also help you to keep stress at bay. This is because it will help you to recognise the beauty of the situation you find yourself in, while also looking forward to what lies ahead.
For example, you could reach out to a maternity photographer in order to participate in a maternity photoshoot. This is also a great way to make lasting memories of a special moment in your life!
Practise self-care. Practising self-care while expecting will encourage you to
look after your well-being at every stage of your pregnancy. However, this is something that many expecting mothers do not make time for, as they focus their energy on ensuring their baby’s needs are met. While this is important, you need to take care of yourself, too, especially if you feel your stress levels rising.
There are many different ways in which you can practice self-care when pregnant. For example, you could light some scented candles and treat yourself to an at-home spa experience, whether that means applying a face mask or running a hot bath. You may also want to go for a perinatal massage, which will not only leave you feeling incredibly relaxed but will also reduce muscle pain and soreness.
Stay organised. One of the main stressors during pregnancy is feeling as though you are not prepared for what lies ahead, especially if this is your first child. However, this can easily be remedied by being as organised as possible. For example, you should write down a list of all of the must-haves for new parents, such as diapers and nursing pillows, so that when your due date arrives, you have everything you need to hand.
You may also find reading books about both pregnancy and parenting to be useful during this time. This is because you better understand the challenges that lie ahead and how to best respond to them. This will fill you with confidence moving forward, as opposed to letting doubt control you.
Continue to exercise. Healthcare practitioners often advise that you continue to exercise during your pregnancy to reduce physical discomfort, remain active, and improve your cardiovascular health. In short, it is a great way to ensure that you remain healthy throughout the entirety of your pregnancy. However, exercise can also be a great source of stress relief.
This is because it provides you with a welcome distraction from your worries and anxieties while also lowering your cortisol levels. If your energy levels are lower during pregnancy, remember that even light and low-impact activities can bring forth positive results, meaning that you do not have to push yourself during this time. If you are unsure where to start, sign up for prenatal exercise classes!
Lean on your support network. Whether you phone a friend in order to rant for fifteen minutes or have a candid conversation with your partner about how you are feeling, leaning on your support network during this time is one of the easiest and most effective ways to lower your stress levels. This is because problems that seem ‘huge’ in our heads feel much smaller when we share them with others, even if they are unable to provide us with a solution.
As such, you should never be afraid to open up to those around you. While initiating these conversations can be hard, you’ll feel much better for having done so. Not only that, but you will also then find it much easier to open up in the future. In some cases, you may also benefit from speaking to a therapist or counselor during this time, who can help you to make sense of your feelings.
In addition to this, joining a support group for other expecting parents can be incredibly beneficial. This is because you’ll be able to speak to others who are in the same boat. It is also a great way to make mum friends!
Speak to your doctor and midwife. Sometimes, it can be hard to know what is normal during pregnancy and what is a cause for concern, especially if you do not come from a medical background. However, asking the doctor or midwife in charge of your care as many questions as possible during this time can help to put your mind at ease. This way, you will not find yourself agonising over every little detail and can instead enjoy the beauty of your pregnancy.
Listen to your body. While you may be the kind of person who is always on the go or trying to prepare for the baby’s arrival as much as possible, learning to listen to your body during pregnancy is essential. For the most part, this simply means taking a break when you need one, no matter how many tasks you may have on your to-do list. Failing to do so means you’re putting your body through unnecessary mental and physical stress, which will only harm you in the long run.
On a similar note, you should never be afraid to ask for help when you need it. Those around you will be more than willing to chip in and help during this time, whether that means they help with some housework or pick up groceries on your behalf. Why you may be reluctant to ask for this help, remember that you would do the same for them without even a second of hesitation.
Final thoughts. Many people consider stress to be an unavoidable part of pregnancy, similar to symptoms such as morning sickness and back pain. However, this is simply not the case.
While it's normal to have some anxiety during this time, there are plenty of steps that you can take to ensure
Upwards of 70% of women report feelings of stress and anxiety during pregnancy. There are many potential reasons for this, from rapid hormonal changes to worries about how they’ll care for their little ones when they arrive.
Photo by freestocks on Unsplash
However, as stress can lead to many challenges during pregnancy, finding ways to manage your stress is crucial. With that in mind, here are some top tips for lowering your stress levels while expecting a baby.
Ensure that you get enough sleep. When you get enough sleep, your body produces less cortisol, which is often referred to as the stress hormone. As such, not only will you feel better rested overall, but you will also be much more relaxed.
You can ensure that you get enough sleep during this time by:
Maintaining a consistent sleep schedule
Aiming to get between 7-9 hours of sleep each night
Avoiding using your phone for at least an hour before bed
Lying on your side
Celebrate the beauty of pregnancy. Finding ways to celebrate the beauty and joys of pregnancy can also help you to keep stress at bay. This is because it will help you to recognise the beauty of the situation you find yourself in, while also looking forward to what lies ahead.
For example, you could reach out to a maternity photographer in order to participate in a maternity photoshoot. This is also a great way to make lasting memories of a special moment in your life!
Practise self-care. Practising self-care while expecting will encourage you to
look after your well-being at every stage of your pregnancy. However, this is something that many expecting mothers do not make time for, as they focus their energy on ensuring their baby’s needs are met. While this is important, you need to take care of yourself, too, especially if you feel your stress levels rising.
There are many different ways in which you can practice self-care when pregnant. For example, you could light some scented candles and treat yourself to an at-home spa experience, whether that means applying a face mask or running a hot bath. You may also want to go for a perinatal massage, which will not only leave you feeling incredibly relaxed but will also reduce muscle pain and soreness.
Stay organised. One of the main stressors during pregnancy is feeling as though you are not prepared for what lies ahead, especially if this is your first child. However, this can easily be remedied by being as organised as possible. For example, you should write down a list of all of the must-haves for new parents, such as diapers and nursing pillows, so that when your due date arrives, you have everything you need to hand.
You may also find reading books about both pregnancy and parenting to be useful during this time. This is because you better understand the challenges that lie ahead and how to best respond to them. This will fill you with confidence moving forward, as opposed to letting doubt control you.
Continue to exercise. Healthcare practitioners often advise that you continue to exercise during your pregnancy to reduce physical discomfort, remain active, and improve your cardiovascular health. In short, it is a great way to ensure that you remain healthy throughout the entirety of your pregnancy. However, exercise can also be a great source of stress relief.
This is because it provides you with a welcome distraction from your worries and anxieties while also lowering your cortisol levels. If your energy levels are lower during pregnancy, remember that even light and low-impact activities can bring forth positive results, meaning that you do not have to push yourself during this time. If you are unsure where to start, sign up for prenatal exercise classes!
Lean on your support network. Whether you phone a friend in order to rant for fifteen minutes or have a candid conversation with your partner about how you are feeling, leaning on your support network during this time is one of the easiest and most effective ways to lower your stress levels. This is because problems that seem ‘huge’ in our heads feel much smaller when we share them with others, even if they are unable to provide us with a solution.
As such, you should never be afraid to open up to those around you. While initiating these conversations can be hard, you’ll feel much better for having done so. Not only that, but you will also then find it much easier to open up in the future. In some cases, you may also benefit from speaking to a therapist or counselor during this time, who can help you to make sense of your feelings.
In addition to this, joining a support group for other expecting parents can be incredibly beneficial. This is because you’ll be able to speak to others who are in the same boat. It is also a great way to make mum friends!
Speak to your doctor and midwife. Sometimes, it can be hard to know what is normal during pregnancy and what is a cause for concern, especially if you do not come from a medical background. However, asking the doctor or midwife in charge of your care as many questions as possible during this time can help to put your mind at ease. This way, you will not find yourself agonising over every little detail and can instead enjoy the beauty of your pregnancy.
Listen to your body. While you may be the kind of person who is always on the go or trying to prepare for the baby’s arrival as much as possible, learning to listen to your body during pregnancy is essential. For the most part, this simply means taking a break when you need one, no matter how many tasks you may have on your to-do list. Failing to do so means you’re putting your body through unnecessary mental and physical stress, which will only harm you in the long run.
On a similar note, you should never be afraid to ask for help when you need it. Those around you will be more than willing to chip in and help during this time, whether that means they help with some housework or pick up groceries on your behalf. Why you may be reluctant to ask for this help, remember that you would do the same for them without even a second of hesitation.
Final thoughts. Many people consider stress to be an unavoidable part of pregnancy, similar to symptoms such as morning sickness and back pain. However, this is simply not the case.
While it's normal to have some anxiety during this time, there are plenty of steps that you can take to ensure that this does not set the tone for the eternity of your pregnancy. This way, you can enjoy every minute of this magical experience, as opposed to spending it wracked with doubt and anxiety.
Remember, you can lower your stress during your pregnancy by:
Ensuring that you get between 7-9 hours of sleep each night
Trying to appreciate the beauty of pregnancy
Practising self-care daily
Getting organised for your baby’s arrival
Developing a healthy exercise routine
Talking openly about how you are feeling and what is troubling you
Leaning on your support network
Speaking to your doctor or midwife
Listening to your body
The guidelines above should help you to lower your stress levels quite considerably, supporting you on your way to having a happy, healthy pregnancy.
this does not set the tone for the eternity of your pregnancy. This way, you can enjoy every minute of this magical experience, as opposed to spending it wracked with doubt and anxiety.
Remember, you can lower your stress during your pregnancy by:
Ensuring that you get between 7-9 hours of sleep each night
Trying to appreciate the beauty of pregnancy
Practising self-care daily
Getting organised for your baby’s arrival
Developing a healthy exercise routine
Talking openly about how you are feeling and what is troubling you
Leaning on your support network
Speaking to your doctor or midwife
Listening to your body
The guidelines above should help you to lower your stress levels quite considerably, supporting you on your way to having a happy, healthy pregnancy.