Midwives and Life – How to Cope with Stress During Pregnancy

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It’s normal to experience some stress during pregnancy. In fact, “up to 70% of pregnant women report symptoms of stress and anxiety to the doctors responsible for their health.”

However, stress can not only wreak havoc on your body and soul, it can also take away the joy of pregnancy and excitement for what’s to come. Therefore, it’s crucial to find an effective way to deal with stress during (and after) pregnancy.

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Here are some solutions you may find helpful during this time!

Learn more about all things pregnancy and babies

Sometimes the reason we feel increased stress during pregnancy is because we don’t know what to expect in the coming weeks and months. Therefore, it can be very beneficial to work on expanding your knowledge when it comes to managing complex emotions and combating fears. This knowledge can help you prepare mentally for birth and parenthood, for example.

Find effective ways to distract yourself

Often, the key to reducing stress is to find a way to redirect your thoughts toward something more positive. Therefore, finding the right pastime can play a key role in eliminating stress. During this time, you can distract yourself in a number of different ways. For example, many studies have found that card games such as Solitaire can distract you from stress by directing your attention to strategy and gameplay.

try keeping a diary

Journaling is a great way to relieve stress and anxiety. This is because, instead of sitting on your emotions and letting them consume you, you find a healthier outlet for them. Sometimes, when we write down our feelings and emotions, we are able to understand them further, which means we are in a better position to control them. For example, keeping a journal can help you identify what exactly triggers your stress.

Talk to a therapist about your feelings

During pregnancy, the hormones in your body can feel like they’re all over the place. This can make it harder than ever to regulate our emotions, meaning even mild stress can feel a bit like the end of the world. However, if you’ve been feeling overwhelmed by the stress you’re facing, you may want to continue talking to someone else.

Therapist. Not only will this provide you with a safe space to express your feelings, but it will also help you develop a healthy set of coping mechanisms that you can rely on whenever stress strikes.

Talk to other expectant parents

It can also be helpful to talk about your feelings with other expectant parents during this time. This is because it shows you’re not alone in feeling this way, and that many other expectant mothers are experiencing more stress than they think. Not only is this incredibly validating, but you can also support each other during your pregnancy. If you stay in touch, it also means your child can become a friend as they grow, or you can reach out to someone if you need extra help and support after your child is born. After all, you may feel like you only need to rant to someone who truly understands how you feel.

stay as active as possible

During pregnancy, it’s normal to give up your daily exercise routine. After all, your body is going through a lot of changes, and you may find that you tire more quickly, too. However, since exercise is a great way to combat stress and anxiety, you should stay as active as possible throughout your pregnancy. For example, walking every day ensures that you stay as active as possible and also increases the production of endorphins in the body while suppressing the production of cortisol (the stress hormone). Or, you might want to sign up for an exercise class tailored specifically for expectant mothers. This way, you won’t put yourself (or your body) under too much stress while still getting the exercise you need to take care of your physical and mental health. It’s also a great way to expand your network, as you’ll be able to connect with other women in the same position while making lifelong friends.

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