relax your mind in pregnancy period
During pregnancy, it’s so important to look after both your mental and physical wellbeing. While everyone is different, there are some tried and tested ways to relax. Here are 10 tips to lower stress levels while expecting:
Pregnancy can be an overwhelming experience, but it’s important to stay positive and manage your stress levels. Find out how to relax your mind during this period.
Being pregnant presents its own unique challenges, but taking time out for yourself is paramount to maintain your mental wellbeing. Learn tips for relaxation here! Don’t let pregnancy overwhelm you – follow our advice on how to best relax during this special time by finding activities that help you de-stress!
1. Take part in activities you enjoy: Yoga, meditation classes or walks can be great ways of releasing tension and feeling more connected with your body
2. Make time for yourself: Carve out special “me-time”; take a bath, read a book or just go for a walk
3. Talk things through: Expressing your worries can help decrease anxiety; talking with a friend or health professional can provide solace
4. Self-care: Get lots of rest and look after yourself by eating healthy meals, taking vitamin supplements and doing gentle exercise
5. Write down your feelings: If verbal expression is difficult, consider keeping a journal or online diary expressing how you’re feeling
6. Use breathing techniques: This can help when feelings of stress or pressure appear; focus on each breath and find moments of peace in between
7. Tune into guided meditations or mindfulness audio tracks: You’ll feel calmer after simply listening to these relaxing soundtracks
1. Take time out for yourself every day
Avoiding and handling back pain takes a combination of self-care, physical activity, relaxation, education and taking time out for yourself every day. Moving regularly is an important part of keeping your back strong and healthy. Asking your health provider for advice before starting any physical activity is recommended if you have a current or recurring back condition to ensure it won’t make it worse.
One form of exercise that can help with lower back pain is stretching exercises. These are especially good if your muscles feel tense as they relax the tension and make them less painful. One easy stretch you can do at home is to get on all fours, rest your head in line with your back and hold for 30 seconds before returning to the start position.
2. Talk to someone you trust
Feeling overwhelmed and anxious? Relief can be found by talking to someone you trust. Talking through your feelings can help you put things into perspective and give you clarity of thought. Whether it’s an old friend, a family member, or a trusted colleague — speaking with someone who is supportive and understanding can help lift the weight off your shoulders and make the situation seem more manageable. When we talk to people we trust our worries are heard, validated and given the attention they deserve. Sharing how we feel reduces stress levels and helps build resilience in times of adversity. Cultivating strong relationships is essential for boosting mental health and wellbeing so say howdy or call your best bud – they might be feeling just the same!
3. Stay active every day
It’s important to stay active during your pregnancy — even moderate activities like a daily stroll or doing office exercises can help improve your mood and make you feel more relaxed. Regular exercise releases endorphins that make you feel happy, which is especially beneficial as life with a baby in the house brings added stress.
Make sure to check for suitable exercises specifically for pregnant women — yoga, swimming, and walking are all great options that are both safe for the serious mommy-to-be and her baby. Keeping fit will improve circulation, pump oxygen through your bloodstream and keep the blood flowing from your brain to other parts of the body — so make some time every day to work up a sweat!
4. Rest when you need to
When pregnant, rest is more than just a luxury — it’s a necessity. Many women find that they need to sleep for longer periods of time or take more breaks during the day. Fatigue can aggravate morning sickness as well as age-related pregnancy complications such as diabetes and hypertension. It’s imperative to get quality sleep each night so your body has the chance to heal and renew itself, too. Aim for eight to nine hours uninterrupted if possible and make sure you listen when your body says it needs some rest — which may be more often than usual during pregnancy.
5. Ask for practical help from family or friends
No one should go through tough times alone. Family and friends are there to help and offer practical support when times are hard. Don’t be afraid to ask them for help if you need it, whether it’s with cooking, shopping or childcare. Having someone around to help can lighten the load and ease some of the pressure. Utilize the aid that those close to you can provide in times of need; friendships are a two-way street, so understanding that your friends or family may be able to give support is fundamental to a healthy relationship.
6. Be realistic about how much you can do (whether at work, at home, or in your social life)
We often try to stretch ourselves thin in life, whether it is at work, at home, or in our social life. This is because we don’t want to let anyone down so we rarely say no and take on too much. But sacrificing our own wellbeing should never be the case. Saying “no” to certain things will help us prioritize what really matters and allow us to focus on our personal needs for a mental break. People may not understand at first when we set boundaries but if you are honest about what you need, they will understand in the long run and respect those boundaries. Make sure to be realistic about what you can do—doing too much might only add to your stress levels and impair your physical health.
7. Eat well
Eating regular meals helps keep your blood sugar stable and prevents feeling tired and irritable. Food provides energy and vitamins and minerals that you need to stay healthy during pregnancy. If possible, each meal should contain some protein, starchy carbohydrates, fruits and vegetables, a small amount of fat and some dairy foods (or alternatives). Make sure to stay hydrated by drinking six to eight medium cups of fluid a day to keep thinking clearly. Fruits and vegetables can also contribute significantly to the daily intake of fluids. To protect your baby, the recommendation is to avoid all alcohol while pregnant, instead try nonalcoholic alternatives for social events or just plain mineral water with a slice of lemon or lime for example. Eating smaller amounts more often throughout the day can help you feel less bloated and more comfortable in later stages of pregnancy.
8. Be informed
Any new parent wants to do the best they can for their baby, but it’s not always easy to know what kind of support and advice is available in your area. It can be hard to find reliable information online, so seek out trusted specialists if you have any worries.
At Tommys, we offer various forms of support. Our online forum is a great place to get advice from thousands of parents who have been through many things you may experience with your own family. You can join our Facebook page where you can be a part of our supportive community and further gain advice and information regarding your pregnancy journey and beyond. Alternatively, if you’re looking for personalized one-to-one advice or would like more information about local services or just want to talk to someone about how you’re feeling, contact the midswifery team via email at [email protected]
9. Meet other pregnant women or new parents at local groups or on online forums
One of the most important things to do if you are pregnant is to learn about your options. If you are pregnant, termination, adoption, and keeping the baby are all valid options. Abortions can be done safely in most states during the first and second trimesters. Adoptions can be done through public or private agencies with help from social workers or adoption lawyers. According to some studies, 45% of pregnancies in the US are unintended and it’s helpful for women grappling with an unintended pregnancy to know that they have a support system and access to resources regardless of their decision.
One great way to learn more about your options is by attending local meetups or online forums hosted by other pregnant women and new parents who have already navigated this experience. You may also find a local pregnancy counselor or therapist who provides support from a neutral perspective during this process.
10. Don’t believe the hype
It’s easy to get caught up in the excitement of pregnancy, but at the same time, many people put up a façade and hide what they’re really feeling. It can seem like everyone else is excited and happy throughout their pregnancy, but that can be far from the truth. Mental health issues during pregnancy are incredibly common, no matter how much you try to hide them.
Everyone will face their own issues with mental wellbeing in pregnancy – from depression, anxiety and stress to gestational diabetes or pre-eclampsia. Don’t blindly follow the hype and make sure you take care of yourself! Be honest about your feelings – it’s okay to not be okay – and reach out for help if you need it.
How can I improve my mental wellbeing during pregnancy?
It is essential for pregnant women to take care of their mental wellbeing. Practising mindfulness is one way to improve mental wellbeing during pregnancy. This involves being present and fully aware in the moment, paying full attention to the small moments of life such as feeling the sun on your skin or the baby’s kicks. Being mindful also means being aware of your surroundings, unpacking strong emotions and taking an intentional approach to everyday activities by introducing something new or taking a different route.
Regularly checking in with your own thoughts throughout each day as it can help enable you to better understand how they are affecting you emotionally and psychologically. Other mindfulness techniques include more formal meditation, yoga or taichi sessions where you can become more aware of your breathing, body positioning and movements. There are free and paid-for courses, sessions and apps available that you can explore when trying out different techniques; find what works best for you.
When to get help
Pregnancy can be an exciting time and many mothers-to-be enjoy the body changes and general feelings of wellbeing. However, a shift in hormones can also bring emotional changes, such as prolonged feelings of sadness or fatigue. Studies have found that one in five pregnant women are affected by antenatal depression or anxiety. If feeling low persists for more than a couple of weeks it is important to seek help.
During pregnancy, it is natural to worry about the baby’s health and whether you are doing enough to prepare for the new arrival. But if these worries give way to more intense emotions that make everyday activities difficult, speaking with your midwife or GP can help provide support. They may be able to offer additional aid such as psychological therapy and/or medication where necessary. There are also charities dedicated to helping pregnant women who suffer from complications due to their mental state e.g., PANDAS Foundation which specializes in pre- and postnatal depression Advice should always be sought if the symptoms become too severe however mild they may seem at first.
What if I still feel stressed?
If you are feeling anxiety or low feelings in pregnancy, know that you’re not alone. Anxiety is common and often caused by hormones, but talking therapy such as CBT (Cognitive Behavioral Therapy) can be very effective in teaching everyday coping strategies to tackle it better. If you are taking medication for depression or another mental health issue, speak to your doctor about the risks and benefits of continuing or switching drugs. It is always worth mentioning any stress levels to your midwife so that support networks and coping strategies are in place for when your baby arrives.
Discover more options to manage stress and anxiety during pregnancy such as exercise, hypnobirthing and positive affirmations, learn about depression and anxiety to understand more about your condition and utilize relaxation techniques such as mindfulness to increase your wellbeing. Taking steps to educate yourself on the different forms of anxiety treatment can help empower you with ways to cope with negative thought patterns and find an approach that makes sense for you during this special time in life.
