Twisting and turning every night for a comfortable sleeping position, endless trips to the bathroom, and swollen ankles can make pregnancy a stressful period. Although most mothers may be used to the stress and inconvenience of pregnancy, it can be unhealthy for your unborn baby. While it may be challenging to control aspects of your pregnancy, such as frequent urination, nausea, backache, swelling, mood swings, and fatigue, there are things you can do to release the stress that comes with your current state. So, do you want your pregnancy experience to be as stress-free as possible? Then here are some tips you will find helpful.
- Be positive
One of the best ways to deal with the stress of pregnancy is to make your experience a positive one. You may not be able to control things like being stuck in traffic, your boss getting on your nerves, or the idea of labor freaking you out. But, you can maintain a positive attitude through it all.
Therefore, you can start by constantly looking at the bright side and finding the silver lining in every situation. First, accept that this is only a temporary period and you’ll be back to your old self again. Next, remind yourself that you’re carrying a special bundle of joy waiting to greet the world. Almost every mother will admit that seeing their baby and hearing them cry for the first time always makes the pain of pregnancy and labor worth it. Therefore, think about the joys of having your child and focus on the love you want to shower on them.
- Take time out for yourself every day
Take the time every day to do something for yourself. However, it must be something you love and enjoy doing. You can treat yourself to a massage or have a hearty conversation with your friends and loved ones. You can also prepare a bath for yourself, drop a bath bomb or some salts, turn on your favorite music, pour yourself a glass of your favorite non-alcoholic drink, and relax your body. How does that sound? You can also try doing fun stuff like shopping for your baby or trying out baby names. There are endless name options available to choose from, and depending on who and where you are, go online for some inspiration. For example, if you are looking for Arabic boy names, you will find all the options you need with just one click.
- Concentrate on your breathing
It is always easy to feel stressed about one thing or another, especially when your hormones start threatening to tire you out. When this happens, one helpful thing to do is concentrate on your breathing. Stress can have a considerable effect on your breathing, causing you to take shallower and shorter breaths and decreasing the oxygen supply to your body. The shallow breaths can also cause your stress levels to rise as your body starts reacting to the drop in oxygen supply.
One way to prevent shorter breaths is to gain control of your breathing during such stressful times. Anytime you feel yourself getting stressed out, sit down, relax, close your eyes, and take at least five deep breaths. Breath deeply through your nose and exhale through your mouth while keeping an eye on the way your chest rises and falls. You also can join a yoga class to learn how to take control of your breathing through meditation.
- Stretch to ease the stress
According to some experts, the hormones released due to stress can cause your muscles to tighten and feel tense. Stretching offers one of the most effective ways to ease the tension and release the tightness quickly. Anytime you start feeling worried, anxious, or stressed in any way, take the time to stretch your limbs, back, neck, fingers, and toes. You can do neck exercises by moving your head side to side so that your right ear moves toward your right shoulder. Remember to hold your stretch for a couple of seconds before releasing. Also, be sure to breathe deeply to give your muscles the chance to relax. You can join a yoga class to learn more helpful stretching techniques you can use during pregnancy.
- Get plenty of rest
Sleep plays an essential part in any healthy and stress-free life and is twice as important during pregnancy. When you fail to give yourself enough sleep, your mind and body quickly become exhausted, and stress takes over immediately. When combined with the common hormonal imbalances, you will easily find yourself increasingly having negative thoughts and emotions. Be sure to give yourself at least eight hours of uninterrupted sleep every night.
The last thing you want is to wake up with heavy eyelids and feeling like the weight of the world is on your shoulder. If you’re finding it difficult to sleep at night, try taking naps during the day. You’ll be surprised how effective even a quick 20-minute snooze time is in helping your body and mind relax and lifting your mood. You can also try some sleep therapy options or work with an expert to find ways to help you sleep at night.
- Create a support system
Everybody needs help, no matter how confident you feel about handling your pregnancy on your own. That is especially important if you’re expecting a baby for the first time. Even with the help of a loving partner, you might still feel you need the support of someone who knows and understands what or how it feels to handle the pressures of pregnancy. You can reach out to your mother, siblings, or other loved ones who already have children for help.
You can also take the time to look for a local support group in your city to join. Thankfully, most municipalities have clubs, groups, or associations dedicated to providing emotional and physical support to pregnant women. However, it would help if you remembered that your most extensive support system is yourself at the end of the day.