Bringing a new life into this world is not an easy task. It makes one worry about almost everything, from the baby products you should buy to the type of foods you should take. Some stress and anxiety during pregnancy should be expected, but if the stress is constant, that’s something to worry about.
When you get stressed, your body gets into what we prefer to refer to as fight mode, sending out stress hormones. These hormones lead to several things in your body, including making your heart pump faster.
Additionally, constant stress can alter one’s body stress management system, making it overreact and lead to an inflammatory response. Chronic stress can lead to children being born before their day or underweight.
Luckily, there are several ways of dealing with anxiety and stress. Today, we will cover some of these approaches. But before we get to that, allow us to discuss some symptoms of anxiety during pregnancy.
Symptoms of Anxiety during Pregnancy
Some of the signs of anxiety are as follows:
- Muscle tension
- Poor sleep
- Heightened mood swings and irritability
- Trouble breathing
- Excessive worrying
- Racing thoughts
Dealing with these symptoms of anxiety is never an easy thing to do. Some people get anxiety attacks on bad days, and others never deal with the stressors entirely. Either way, there are some things you can do to help your body manage anxiety and stress.
There are some medications for the same, but that doesn’t mean that’s the only way to go. There are several natural remedies for stress and anxiety. These approaches can help you reduce anxiety and elevate your well-being.
Dealing with Anxiety Naturally
Don’t let symptoms of depression and anxiety get the better out of you when you can do things like the following.
Include Meditation in Your Daily Routine
Meditation has been in place for centuries, and you don’t need to be a religious person to practice it. Most people think that this practice is reserved for monks and other dedicated spiritual people, but that’s not the case.
Anyone can practice meditation, and that includes pregnant women. The primary component of meditation is controlling your breath. By this, we mean that you need to concentrate and allow your body to find its natural rhythm through deep breathing.
By doing so, your mind is brought to the present moment, and the things troubling your mind slip away, even though it’s just for a moment. Go to a quiet place in your house, close your eyes, and focus on your inhales and exhales. A mantra can make the practice even more effective. For example, you can concentrate on your breath, saying these words in your mind, “I invite peace and happiness in my life.”
Exercise
Exercising helps your body release endorphins, or as we like to call them, the feel-good hormones. Endorphins are natural de-stressors for our bodies, and exercising ensures that your body releases them.
Your doctor will recommend the right exercises for you, depending on the stage of your pregnancy. Different practices have different effects on the body, and it is only wise to engage in the right exercises. A yoga, stretching, and brisk wall session can do wonders for your body. You can also try swimming, an exercise that is gentle to your body but still keeps it moving. The habit of exercising is never easy, so be sure to make your exercises fun or even have a partner.
Talk It Out
Opening up about what is troubling you is a very effective way of dealing with anxiety and stress. Preparing for birth is no easy task, and if you try to do everything yourself, it will, without doubt, stress you. Talking to a trusted friend, relative, or mom-to-be about what is stressing you can work miracles.
It helps you feel connected to the person you are talking to and makes you see that people actually care and understand what you are going through. Knowing that there is someone who cares for you can help you deal with stress and anxiety, whether you are pregnant or not.
When you don’t talk about what is stressing you, this stress can develop to become chronic stress, which is even harder to handle. You might need to seek a psychiatrist’s help if you don’t talk about your problems early enough. Share what you are feeling and avoid depression and other conditions associated with stress and anxiety.
The more you talk it out, the more you realize that you are not the only going through a hard time, and people are willing to offer you a helping hand.
Get Enough Sleep
Most moms-to-be find it quite challenging to get enough sleep. However, you need to get enough sleep to avoid stress and anxiety. Lack of enough sleep is associated with increased symptoms of stress and anxiety because of how it makes it hard for you to focus on anything. The more regular your sleeping patterns are, the better your chances of reducing risks of stress.
If you find it hard to sleep, try going to bed earlier than normal and ensure the place is quiet enough. Being in quiet places helps your mind signal your body that it’s time to sleep. Also, ensure that you get enough rest.
Avoid Triggers
There are some things you do, see, or hear that can trigger anxiety. Maybe it is some people, places, foods, or situations. If you know your triggers, then it is only wise to avoid them, especially when you are pregnant.
For example, if going to social media increases your anxiety, you may avoid the platforms for the period you are pregnant. But since social media educates us a lot, avoiding it entirely can be quite challenging. Be sure to ask a friend to keep you up to date with the most important things happening on the platforms.
As you can see, there are various ways of handling stress and anxiety during pregnancy. Please give them a try and let us know your thoughts. Also, be sure to comment on other effective natural remedies for stress and anxiety during pregnancy that we may not have mentioned.
Author Bio: Betti Wilson, a lifestyle coach, and yoga guru is a mother of three. She also practices Reiki and naturopathy in her spare time. Betti loves to bake cookies and share ways of stress-free life through her blog and her podcast.
