Stress During and After Pregnancy
Practical ways to ease maternal stress
We all experience stress in different ways. Life is busy and responsibilities must be met, leaving little time for rest and relaxation. External stressors are those situations, events or changes that may cause additional stress, like pregnancy, changing jobs or the loss of a loved one. Internal stressors are thought patterns or emotions that cause anxiety and worry.
Expectant moms can experience maternal stress. These stressors are related to pregnancy and common complaints, worries about labour and birth, or concerns about complications or motherhood and family finances.
Negative Effects of Stress
If you can identify your stressors and keep stress levels under control, it’s unlikely to have a negative impact on your developing baby. For some pregnant moms, stress is serious and prolonged. These stressors, among others, could be related to divorce or the breakup of a relationship, financial problems, job loss, being a victim of crime, gender-based violence, or extreme anxiety about the pregnancy, labour and delivery.
It’s this type of prolonged and chronic stress, where stress hormones are continuously released into the bloodstream, that may have an effect on the developing baby. Researchers aren’t yet exactly sure what the risks are, but what they do know is that chronic stress in pregnancy can increase your risk for preterm labour and having a baby with a low birth weight. Stress can also increase your blood pressure (hypertension) which in turn, increases your risk for developing pre-eclampsia, a serious pregnancy complication characterised by protein in the urine and hypertension.
How Stress Impacts on Pregnancy Wellness
How you experience stress and how your body reacts to it, is different for every expectant mom. Stress can have an impact on your appetite. You may eat too little or overeat. If you don’t eat well, your baby may be deprived of essential nutrients and you may start to lose weight. Overeating can cause excessive weight gain which increases the risk for gestational diabetes, a pregnancy condition characterised by high blood sugar. During stressful periods, your sleep patterns may be interrupted. If you aren’t getting enough sleep, you may feel tired, experience mood swings and struggle to cope with daily tasks, resulting in a cycle of fatigue and more stress. Coping with common pregnancy complaints can be more difficult in times of stress.
If you overuse or abuse substances like alcohol, medication or street drugs to cope with stress, tell your healthcare provider as soon as possible. Using these substances in pregnancy can lead to serious health complications for you and your baby.
Practical Ways to Ease Stress
Know your stressors. Consider situations or thought patterns that increase your feelings of anxiety and your stress levels. Once you have a better idea of where and what these are, you can consider practical options to help alleviate additional stress.
Seek help. Reach out to your pregnancy partner (the person who is supporting you through the pregnancy) and ask for help. They may not know what your needs are, so by opening up and asking for help in certain areas, they then know where to pitch in.
Put your needs first. Listen to your body and rest when you feel tired or anxious. Set aside time in your daily schedule for at least 30 minutes of relaxation time. Do something you love, like take a bubble bath, read, listen to music or rest in a quiet room.
Practice mindfulness. Stop a moment and take in the sights and sounds around you. Use your five senses to connect to your environment. If you find that negative thoughts lead to you worrying about the baby, labour or other concerns, use this technique to bring your thoughts back to the present.
Practice deep breathing. This is a powerful tool to help you relax when you feel stressed and overwhelmed. It improves blood and oxygen flow through the body. Find a comfortable position. You can sit, stand or lie down. Slowly inhale deeply and feel your ribcage expand. Now exhale slowly. Empty your lungs. Take another breath – slowly and with rhythm. Repeat the process of inhaling and exhaling for a few minutes, or even up to 10 minutes, until you feel less anxious. You can do this exercise whenever you need to.
Connect with your baby. Between 16 and 18 weeks, your baby begins to hear sounds outside the womb. Select a quiet spot in your home where you feel most comfortable and focus on baby. Talk to him or her, sing songs, play your favourite music or an instrument, or even read out aloud. Keep your thoughts positive and focused on baby.
Get moving. Exercise is good for pregnant moms and releases feel-good hormones that can help ease anxiety. Choose an activity that is safe in pregnancy and keep hydrated when you exercise. If you haven’t exercised before, check with your healthcare provider first. Taking a daily walk is a perfect for moms who haven’t exercised before. If you feel tired or develop cramps or feel dizzy, stop immediately and let your healthcare provider know.
Ask questions. If your anxieties are focused around your pregnancy and baby’s birth, learn as much as you can about what to expect. Consider taking a childbirth education class with your birth partner, the person who will be present with you during baby’s birth. If you use the internet for information, keep in mind that not all info posted is vetted – we use reputable health sites for accurate information.
If you are unable to cope with stress, tell your healthcare provider or midwife.
Contact your healthcare provider for support, advice and counseling.
Resources: https://www.webmd.com/; https://www.marchofdimes.org/; https://www.tommys.org/; https://www.babycentre.co.uk/; https://www.cordbloodbank.com/; https://www.mayoclinic.org/; https://www.healthline.com/
