Effective Strategies To Reduce Stress During Pregnancy
Expecting a new baby, whether your first or fifth, can be a time of both great joy and increased stress for parents. For pregnant women, stress hormones may increase during pregnancy. Maternal stress may occur in response to physical discomfort, concerns about the pregnancy, or the potential for a preterm birth, among other possible triggers. While some stress during pregnancy may be expected, severe or prolonged stress may lead to symptoms like high blood pressure, loss of sleep, or loss of appetite, which can impact your health and the health of your baby.
For soon-to-be parents, it may be beneficial to focus on stress management strategies like mindfulness, regular exercise, nutritious eating habits, and relaxation. A licensed therapist can provide professional support and guidance in reducing stress and addressing related mental health concerns.
What is stress, and how does it change during pregnancy?
Stress can be thought of as the body’s response to external pressures or stimuli, also referred to as the “fight-or-flight” response. Significant stress can affect each body system. Breathing and heart rate may increase to provide more oxygen to your muscles, and digestion may slow. This can be a beneficial reaction when faced with a life-or-death situation because it can prepare your body to react. However, in everyday life, this may not be helpful.
While stress can be a natural part of life, it may impact pregnant women differently. During pregnancy, psychosocial stress (a sense that you cannot keep up with the demands or behaviors expected from society) tends to be common. There may also be an increase in perceived stress due to physiological and hormonal changes within the body, as well as life changes that occur when a person has a baby.
Strategies to reduce stress
Although stress can be common in individuals who are pregnant, many strategies can effectively reduce it.
Physical strategies
Another lifestyle consideration for reducing stress may be getting adequate sleep each night. This may be easier said than done during pregnancy, but practicing good sleep hygiene can help. Good sleep hygiene generally involves avoiding screens before bed and creating a comfortable and distraction-free environment in which to sleep.
Nutrient-rich eating habits can also reduce stress by regulating mood. Studies suggest that pregnant women experiencing stress may turn to “comfort food” that doesn’t contain many nutrients, which may exacerbate stress symptoms.
Mental and emotional strategies
A few mental and emotional stress management strategies include the following:
- Mindfulness techniques: Mindfulness can be seen as the ability to focus on the present moment without being reactive or thinking about the past and future. Some techniques to build mindfulness and reduce stress can include meditation, deep breathing, and journaling.
- Relaxation routines: While pregnant, life’s responsibilities may seem to be too much to handle. Learning to relax and manage your body’s responses to various stimuli can help you manage stress in your daily life. You might try practices like deep breathing, yoga, progressive muscle relaxation, or guided meditation.
- Therapy or counseling: Seeking support from a mental health professional during pregnancy can decrease stress and provide a solid foundation for managing challenging situations. It may be helpful to seek out a licensed therapist who specializes in helping pregnant women manage mental health concerns.
Social support strategies
Building a social support network during pregnancy can play an important role in reducing stress. Leaning on friends and family members while pregnant can help you handle responsibilities and enjoy this period of life. Communicating your feelings and needs can let others know how they can support you.
You may also consider joining a pregnancy support group, where you can connect with others who are pregnant. This can be a place to share your experiences and receive advice from others who are going through similar experiences. It can also be empowering to support others.
Lifestyle adjustments
Several simple lifestyle changes can reduce stress and set you up for success.
- Time management: It can be helpful to start a day or week by looking at the tasks that need to be done and prioritizing the most important things. This may also be a good time to delegate responsibilities to your support network when possible. It can be helpful to build in time for self-care and relaxation as well.
- Limit stressors: Identifying and minimizing sources of stress can be helpful. For example, if you know that your stress level increases when you host a get-together for friends and family, you may account for this and plan to meet at a restaurant instead. Limiting stressors may mean learning to set good boundaries and saying no to situations that trigger a stress response.
- Engage in hobbies: Pursuing hobbies and other fun activities can promote enjoyment and well-being, increasing resilience to stress.
Seeking professional support
While there are many strategies you can use on your own to reduce the impact of stress during pregnancy, it can be beneficial to seek professional support as well. A licensed therapist can help you manage stress while considering the variables that typically come with being pregnant. A therapist may start by doing a mental health assessment and discussing your emotions and concerns before determining which strategies may be most beneficial for you.
Between doctor’s visits and daily responsibilities, it can be challenging to make it to a brick-and-mortar therapist’s office for appointments. Online therapy sessions may take place from any location with an internet connection and can often be scheduled outside of traditional business hours, potentially making them more convenient and accessible.
According to a 2023 study, online therapy can be an effective way to reduce stress and address other mental health concerns.
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