5 ways to survive stress in pregnancy

It is bad for my baby if I’m stressed?

The impact of a pregnant mom’s stress on an unborn baby is debatable.  Some stress during pregnancy is normal, just as it is during other times of life. But if stress becomes constant, the effects on you and your baby could be lasting.  Continuous, high levels of anxiety may affect your baby. That’s because the stress hormone cortisol can cross the placenta and influence the building blocks of your baby’s emotional development.

How can I reduce stress during pregnancy?

Whatever it is that’s making you feel stressed, here are 5 positive steps you can take:

1. Take Rest

Take time out for yourself. It’s good for you and your baby. Take time out to focus on your bump. Chat and sing to your unborn baby. From about 23 weeks, he/she can hear you! This will also help you to bond with your baby when he’s born. This will also help you to bond with your baby when he’s born.

If you’re feeling exhausted, go to bed early. Your body is working hard to nourish your growing baby and needs all the sleep it can get.

If you’re an already mum , that it can be hard to get a break and take rest. So it’s good idea to ask your partner, a friend or grandparents to look after your child or children for an afternoon.

2. Talk About it

If you’re worried about whether your baby is healthy, whether he or she will be born safely, or whether you’re up to the task of parenthood, you’re not alone. You can turn to your doctor or midwife for reassurance about your baby’s well-being. But talk to your partner, too. Discussing your worries can make you both feel better.

Don’t forget that friends and family members can provide good support. You may meet other mums-to-be at the same stage of pregnancy as you, perhaps at an antenatal or parenting class. It’s likely that at least some of them will be having the same feelings as you.

3. Eat Well

Eating well is good for your mind as well as your body. A healthy diet of omega-3 essential fatty acids, vitamins and minerals, can lift your mood. The omega-3 fatty acids found in oily fish and seafood may help to reduce depression. Try to have two portions of oily fish, such as salmon, tuna, mackerel, sardines, pilchards and trout, a week. Keep in mind there are few food that should be avoided completely during pregnancy.  We have some vegan meal plans you can try them.

4. Pregnancy yoga

Pregnancy yoga not only tones and stretches your body, but teaches you breathing, relaxation and meditation techniques. These techniques are good for helping you to quell your anxieties. It can also be used during an active birth, helping you manage pain and get the baby into the optimum position through breathing techniques and positions. Yoga classes often end with a meditation session, which can do wonders if you’re feeling stressed.

5. Exercise, like swimming and walking

Exercise can really improve your mood. It’s quite safe to exercise during pregnancy, as long as the activities you do are not too vigorous. Swimming is ideal, as it keeps you toned, without being too hard on your joints.  Read more about fitness  do’s  and don’s  during pregnancy.

 

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