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by Robin Elise Weiss, BA, ICCE-CPE, CD(DONA)
Stress is a known part of pregnancy. While moderate amounts of stress do not pose life long health risks for mother or baby, they can be - well, distressing. Even eustress (good stress) can have negative effects on the body systems. Sleep disturbances, racing heart, worry; these can all be a part of problems caused by stress in pregnancy. These effects are far from comfortable.
To reduce the amount of stress felt in pregnancy there are many different approaches you can try. Each approach is modified for each individual to meet their particular needs and symptoms, as we all manifest stress in different ways.
Exercise: Long known to help rid the body of stress related hormones and feelings, exercise is perfectly appropriate for most pregnancies. While you may have to modify a current workout as you go through pregnancy, it is always a good stress reliever. Many pregnant women enjoy walking or swimming. Talk to your midwife or doctor about other good exercises for pregnancy.
Relaxation: Relaxation in pregnancy has become synonymous with childbirth class. However, relaxation is much more than breathing during labor. The truth is that doing positive mental imagery, positive self-talk, or even just a quiet period everyday can help to alleviate some symptoms of stress. There is no special course needed, though plenty are available. For some relaxation simply are a warm bath and a good book.
Education: Education can go a long way to reducing stress related to fear associated with pregnancy, labor and parenting. Childbirth classes are well known for teaching strategies to assist this process. Reading books and talking to knowledge people like your care provider can also be instructive. Learning the options and realities of birth and parenting can often go a long way towards making you feel more comfortable with your changing body and role.
Support: Support can come from family or friends, or even official groups. But being around other people and being able to openly discuss your issues can help resolve issues that are stressing to you.
Counseling: Sometimes counseling is an important part of the process. Whether it's past history or current news that's keeping you awake or stressed, counseling is a good place to talk about the changes in your life and how you can make the changes less stressful and address a beneficial plan of action.
Enjoy this marvelous time of your life! And do what you can to relieve the stress of this life event.
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