Pregnancy can be a roller coaster ride for many women. From being happy one night to being anxious the very next day, a pregnant woman goes through a lot of stress during this period thanks to fluctuating hormones and other factors. Everybody knows that stress and pregnancy don’t mingle. Be it mental or physical, any type of stress can lead to serious complications during pregnancy and one must learn to manage and reduce it to the best of their ability.
Too much stress can lead to headaches, overheating, sleeping issues, and more, which can affect you and your developing bundle of joy. It is essential to try to remain stress-free for a smooth pregnancy and a healthy baby. Hence, in honor of World Mental Health Day, which has just passed, here are some tips and tricks to help manage and reduce your stress during pregnancy. They are easy to follow and quite effective in calming you and your body down.
Try meditation to fight stress and anxiety
If you are constantly worried about your pregnancy and your every thought starts with “what if,” it is important to get rid of the negative thoughts and try meditation to keep yourself stress-free during pregnancy. Hence, focus on breathing exercises, visualization, and practice mindfulness to keep your anxiety at bay. Deep breathing exercises will help you get extra oxygen, which in turn helps relax your muscles and brain. Moreover, meditation will not only help you focus on your present but will also boost your mood.
Good quality sleep is important to manage and reduce stress during pregnancy
You must have an endless to-do list to get to, which might be keeping you awake or worried most of the time. However, here is the thing, good quality sleep is essential for a pregnant woman and her baby. It helps keep the vitals normal and supports your baby’s healthy growth and development in the womb. Hence, prioritize good sleep over everything else. Have warm milk (or milk alternatives if you are vegan or lactose intolerant), listen to calming music, avoid caffeine before bedtime, and so on to ensure you get your 7-9 hours of sleep every single night.
Even during the day if you feel extremely tired, don’t hesitate to have a nap to reduce physical stress on your body. Do not over-exert your body, as it can lead to complications. This is an important tip for managing and reducing your stress during pregnancy. In case you are having trouble sleeping, consult your healthcare professional for additional suggestions.
Keep your body moving to fight stress and anxiety
Exercise can do wonders during your pregnancy. From managing and reducing stress to promoting good quality sleep, workouts can do it all. Moreover, exercising helps improve psychological well-being, so it is a win-win for your body and brain. So, no matter how busy you are with your personal or professional life, ensure you workout for 20-30 minutes per day.
You can ask your doctor to learn what kind of exercise will be suitable for you as per your pregnancy stage and condition. Even 15 minutes of walking is great for managing your stress during pregnancy. The fresh air and movement will ease your mind and boost those endorphins. You can also join prenatal yoga classes to get moving. These classes are a great opportunity to meet and make friends with fellow expecting mamas.
Eat right to manage and reduce stress during pregnancy
We all know how a balanced diet can affect one’s health and mood. Hence, make sure to eat healthy food during your pregnancy to reduce and manage your stress. Make veggies, fruits, and grains a part of your daily diet for keeping your vitals normal. These will also facilitate your baby’s growth and development in the womb. However, indulging yourself once in a while is absolutely fine, so don’t feel guilty about it.
Also, the most important tip that you should follow for managing and reducing your stress during pregnancy is to stay connected with your friends and family members. Always be vocal about your thoughts and concerns and don’t hesitate to have a heart-to-heart with your partner, girlfriends, parents (or guardians), and in-laws. This will make your pregnancy journey stress-free, allowing you to truly enjoy your adorable bump.
