How to manage stress in pregnancy

Stress and pregnancy | March of Dimes

Stress is a common feeling during pregnancy. Physical discomforts and other changes in your daily life can cause stress during pregnancy.

Some types of stress may cause serious health problems, like high blood pressure, and lead to problems like premature birth.

Learn about ways to help manage some stresses in your life like talking to your health care provider and asking your partner, friends or family for help.

How can stress affect your pregnancy?

Feeling stressed is common during pregnancy because pregnancy is a time of many changes. Your family life, your body and your emotions are changing. You may welcome these changes, but they can add new stresses to your life.

High levels of stress that continue for a long time may cause health problems, like high blood pressure and heart disease. During pregnancy, stress can increase the chances of having a premature baby (born before 37 weeks of pregnancy) or a low-birthweight baby (weighing less than 5 pounds, 8 ounces). Babies born too soon or too small are at increased risk for health problems.

What causes stress during pregnancy?

The causes of stress are different for every woman, but here are some common causes during pregnancy:

You may be dealing with the discomforts of pregnancy, like morning sickness, constipation, being tired or having a backache.
Your hormones are changing, which can cause your mood to change. Mood swings can make it harder to handle stress.
You may be worried about what to expect during labor and birth or how to take care of your baby.
If you work, you may have to manage job tasks and prepare your team for when you take maternity leave.
You may worry about how you eat, drink and feel and how these things affect your baby.

What types of stress can cause pregnancy problems?

Stress is not all bad. When you handle it right, a little stress can help you take on new challenges. Regular stress during pregnancy, such as work deadlines, probably don’t add to pregnancy problems.

However, serious types of stress during pregnancy may increase your chances of certain problems, like premature birth. Most women who have serious stress during pregnancy can have healthy babies. But talk to your health care provider if you have these types of stress:

Negative life events. These are things like divorce, serious illness or death in the family, or losing a job or home.
Catastrophic events. These include earthquakes, hurricanes or terrorist attacks.
Long-lasting stress. This type of stress can be caused by having problems with money, being abused, being homeless or having serious health problems.
Depression or anxiety. Depression is a medical condition that causes feelings of sadness and a loss of interest in things you like to do. It can affect how you feel, think and act and can interfere with your daily life. It needs treatment to get better. Anxiety is a feeling of worry or fear of things that may happen. Both conditions may make it hard to take care of yourself and your baby. Depression and anxiety are common and treatable so talk to your provider if you feel depressed or anxious. If you have these conditions before pregnancy, talk to your provider before stopping or starting any medications. Quitting suddenly can cause serious problems for you and your baby. If you need to stop taking medicine or switch medicines, your health care provider can help you make changes safely.
Neighborhood stress. Some women may have stress from living in a neighborhood with poverty and crime.
Racism. Some women may face stress from racism during their lives. This may help explain why African-American women in the United States are more likely to have premature and low-birthweight babies than women from other racial or ethnic groups.
Pregnancy-related stress. Some women may feel serious stress about pregnancy. They may be worried about pregnancy loss, the health of their baby or about how they’ll cope with labor and birth or becoming a parent. If you feel this way, talk to your health care provider.

How does stress cause pregnancy problems?

We don’t completely understand the effects of stress on pregnancy. But certain stress-related hormones may play a role in causing certain pregnancy complications. Serious or long-lasting stress may affect your immune system, which protects you from infection. This can increase the chances of getting an infection of the uterus. This type of infection can cause premature birth.

Other ways stress can cause pregnancy problems include:

Normal pregnancy discomforts, like trouble sleeping, body aches and morning sickness may feel even worse with stress
You may have problems eating, like not eating enough or eating too much. This can make you underweight or cause you to gain too much weight during pregnancy. It also may increase your risk of having gestational diabetes and preterm labor.
Stress may lead to high blood pressure during pregnancy. This puts you at risk of a serious high blood pressure condition called preeclampsia, premature birth and having a low-birthweight infant.
Stress also may affect how you respond to certain situations. Some women deal with stress by smoking cigarettes, drinking alcohol or taking street drugs, which can lead to serious health problems in you and you baby.

Many women worry that stress may lead to miscarriage, the death of a baby before 20 weeks of pregnancy. While extra stress isn't good for your overall health, there's no evidence that stress causes miscarriage.

How can post-traumatic stress disorder affect pregnancy?

Post-traumatic stress disorder (also called PTSD) is a disorder that develops when you have problems after you experience a shocking, scary or dangerous event. These events may include rape, abuse, a natural disaster, a terrorist attack or the death of a loved one. People with PTSD may have:

Serious anxiety
Flashbacks of the event
Nightmares
Physical responses (like a racing heartbeat or sweating) when reminded of the event

Women who have PTSD may be more likely than women without it to have a premature or low-birthweight baby.^{They also are more likely than other women to have risky health behaviors, such as smoking cigarettes, drinking alcohol, abusing medications or taking street drugs. Doing these things can increase the chances of having pregnancy problems. If you think you may have PTSD, talk to your provider or a mental health professional. Treatments for PTSD include medications and therapy.}

Can high levels of stress in pregnancy affect your baby’s health later in life?

Some studies show that high levels of stress in pregnancy may cause certain problems during childhood, like having trouble paying attention or being afraid.^{It’s possible that stress also may affect your baby’s brain development or immune system.}

How can you reduce stress during pregnancy?

Here are some ways to help you reduce stress:

Know that the discomforts of pregnancy are only temporary. Ask your provider about how to handle these discomforts.
Stay healthy and fit. Eat healthy foods, get plenty of sleep and exercise (with your provider’s OK). Exercise can help reduce stress and also helps prevent common pregnancy discomforts.
Cut back on activities you don’t need to do. For example, ask your partner to help with chores around the house.
Try relaxation activities, like prenatal yoga or meditation. They can help you manage stress and prepare for labor and birth.
Take a childbirth education class so you know what to expect during pregnancy and when your baby arrives. Practice the breathing and relaxation methods you learn in your class.
If you’re working, plan ahead to help you and your employer get ready for your time away from work. Use any time off you may have to get extra time to relax.

The people around you may help with stress relief too. Here are some ways to reduce stress with the help of others:

Have a good support network, which may include your partner, family and friends. Or ask your provider about resources in the community that may be helpful.
Figure out what’s making you stressed and talk to your partner, a friend, family or your provider about it.
If you think you may have depression or anxiety talk to your provider right away. Getting treatment early is important for your health and your baby’s health.
Ask for help from people you trust. Accept help when they offer. For example, you may need help cleaning the house, or you may want someone to go with you to your prenatal visits.

Last reviewed: October, 2019

How to Manage Stress Naturally During Pregnancy | SBM

Abbey Kruper, PsyD; Assistant Professor, Medical College of Wisconsin

Kendra Campbell, PhD; Assistant Professor of Psychology, University of Alaska Fairbanks

Rose Constantino, PhD, JD, RN; Associate Professor, University of Pittsburgh School of Nursing

Danielle Symons Downs, PhD; Professor of Kinesiology and Obstetrics & Gynecology, The Pennsylvania State University

Pamela Geller, PhD; Associate Professor, Ob/Gyn and Public Health, Drexel University

Balancing multiple roles and demands while also managing life stressors and taking time for yourself is always difficult, but may be even more challenging during pregnancy. In our fast-paced world, advice to slow down and take time to relax while preparing for your baby’s arrival is often easier said than done. However, finding ways to keep stress at bay has numerous health benefits—including increasing the likelihood of a full-term pregnancy and reducing the risk of health complications for both mom and baby. The good news is that there are science-based strategies for managing stress and anxiety. The strategies for coping with stress during pregnancy can fit into your everyday life, including mindfulness-based practices, getting enough sleep and exercise, and making the most of social support.

Mindfulness-based Practices

Mindfulness is simply defined as being as aware of what you are experiencing as you are experiencing it, without judgement. Mindfulness is a great way to treat stress naturally during pregnancy. Research shows that mindfulness is linked to improvements in mood, depression, anxiety, sleep, interpersonal communication and self-compassion. During stressful times, mindfulness can help you calm your body, and appreciate the fleeting moments of your pregnancy. Three simple tips for starting a mindfulness-based practice include:

Simply Breathe - by just connecting with your breath and following the inhalation/exhalation cycle without trying to control or change the breath, you are practicing being mindful. The breath is a great resource to ground the body and focus the mind when feeling overwhelmed.
Label the Feeling - instead of getting caught up in the emotional distress you feel or the mental worry of why you are feeling that way, practice just labeling the feeling. Give it one word, say it to yourself, and notice it.
Use an App - there are many great apps available for your smart phone that will guide you along in mindfulness-based practices, such as Calm or Buddify. When you’re just starting out, it can be helpful to have the assistance of an audio guide through your practice.

Enhancing Sleep Quality

Changing body shape and size and the need for bathroom breaks during the night can present challenges to restful sleep during pregnancy. Practicing healthy sleep habits can promote better rest during this time, which also can help minimize stress levels during the day. Sleep is especially important for physical and psychological health, and you should aim for 7-9 hours of sleep per night. Some strategies for improving sleep hygiene are below.

Although pregnancy can bring on fatigue, limit daytime naps to 30 minutes
Avoid caffeine close to bedtime
Avoid foods close to bedtime that can increase indigestion and disrupt sleep, such as heavy or rich foods, fatty or fried meals, citrus fruits, and carbonated beverages
Get adequate exposure to light during the day and sleep at night in a room that is cool and dark

Get Moving

Regular exercise can help pregnant women better manage stress, promote good quality sleep, and improve psychological well-being. Pregnant women are encouraged to exercise 20-30 minutes each day, but even as little as 10 minutes of aerobic exercise, such as walking, can go a long way to reduce stress and improve nighttime sleep quality. Prenatal yoga classes, some of which incorporate mindfulness, have gained popularity and are available in most communities with yoga studios. Find an activity you enjoy and schedule brief bouts into your day. Notice how good you feel when you’re done!

Social Connections and Support

Having the right kind and amount of support when you need it is an important factor for pregnancy and postpartum health. If there were ever a time to ask for and accept help from friends and family, it is during your pregnancy and in the early days after the baby is born. There are several different types of social support. For example, emotional support comes from having someone in your life from whom you receive empathy, love, understanding and caring, and who takes pride in your accomplishments, whereas instrumental support comes from having someone you can count on to provide help when you need it and assist you with concrete tasks. Below are a few tips for getting the support you need:

Identify the type of support you need. Not everyone will be able to support us in every way. Identify those in your life who may be best for tangible support (cooking meals, household tasks, etc.) and those who may be best for emotional support (people you turn to when you need to vent or cry). Then…
Speak up and ask for help. People that care about us often want to help but don’t know how. Be specific with what they can do to help – you will get your needs met and they will feel good about assisting.
Join a pregnancy or parenting group. Both in-person (often offered through your local clinic or hospital) and online support networks can help you feel more connected during your perinatal journey.
Accept support when offered. When people offer to help, take them up on it. It can be hard to let others help, but remember that you are doing the best for your baby when you are at your best. Finding ways to lighten your load will be one of your greatest tools for managing stress during your pregnancy.

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Stress during pregnancy - how to deal with it | Mamovedia

Everyone knows that pregnancy is a period of many changes. Your body, emotions and the life of your family are changing. Of course, the expectant mother is happy with these changes, but with them, experiences can be added, and if a woman is very impressionable, then experiences can turn into stress.

Unfortunately, the feeling of stress is not uncommon during pregnancy, and if you experience it constantly, it brings some discomfort and negative consequences. As a result, sleep problems, headaches, loss of appetite, or, on the contrary, overeating begin. If a woman is under stress for a long time, this can seriously affect her health and, as a result, provoke high blood pressure or heart disease. The impact of stress on a woman's body during pregnancy can provoke preterm labor (before 37 weeks) or the birth of a child with a low birth weight, because babies born too early or too small are at increased risk and health problems.

What can cause stress during pregnancy?

There are many different reasons, these are physiological, hormonal changes in a woman's body, and psychological and emotional stress on the body can also be attributed here.

Here are some of the main causes of pregnancy stress:

discomfort during pregnancy (nausea, constipation, fatigue or back pain)
changes in hormonal levels, which can lead to a change in your mood
anxiety about your health, baby, or fears of childbirth itself
emotional and psychological stress at work

But life goes on and should not stop just because you pregnant.

Symptoms of stress

We all experience stress in one way or another every day (news, traffic jams, doing important work) of course this will not negatively affect our health and will not cause problems with pregnancy. But you should see a specialist if you experience the following symptoms:

Constant insomnia
Sloveness, indifference to everything, apathy
decrease or absence of appetite
Frequent heartbeat
Tremor (trembling of the limbs)
Nervousness

In this case you have a more serious type of stress that you have a more serious type of stress that you have a more serious type of stress. can lead to certain health problems, so you should consult a doctor.

Effects of stress during pregnancy

In fact, women do not fully understand the effects of stress on pregnancy. In this condition, a special hormone rises - glucocorticoid, which is associated with the work of the placenta and can affect genes, as a result of which the consequences can be very serious. Prolonged stress can affect the immune system that protects you from infection.

... These include: fear, autism, fears and phobias, enuresis, the development of diabetes, problems with adaptation.

As you can see, the consequences can be serious, so try to avoid stress at all costs.

Control methods co stress om during pregnancy

Know that pregnancy is a period when you should be carried in your arms, you should not be upset about every occasion and take everything to heart. Here are some simple but effective ways to reduce the manifestation of stress during pregnancy:

healthy diet and good sleep (at least 8 hours)
light physical exercises, which are a good prevention of back pain and unloading for the spine.
perinatal courses for pregnant women, they will not only dispel myths and doubts, but also provide the expectant mother with the necessary knowledge of what to expect during pregnancy and after.
engaging in your favorite kind of creativity or needlework (drawing, knitting, sewing, weaving, color therapy)
communicate only with people who radiate positive energy, because it is our environment that makes us happy or unhappy.

And remember the most important thing - the discomfort you experience is only temporary, the happiest moments await you ahead - the birth of a baby and your acquaintance with him :)

5 ways to deal with stress during pregnancy Article author

Antipova Anastasia

Family, perinatal and adolescent psychologist, supervisor, certified mediator AKPP

Stress is a reality for all of us. Everyone struggles with stress related to work, money, and relationships. But when you're pregnant, you may face additional stressors. For example, you may be worried about your baby's health, which is actually one of the most common stressors during pregnancy, according to Christina G. Hibbert, PhD, clinical psychologist and postpartum mental health expert. She also says that you can feel stress preparing for the birth of the baby. And if you're having complications with your current pregnancy or have had miscarriages before, you may be feeling particularly anxious. Below, Hibbert shares effective ways a mom-to-be can deal with stress.

1. Get moving

According to Hibbert, pregnant women who exercise under medical supervision are better at coping with stress.

2. Get support

Talk to your friends, or find a pregnancy support group, says Hibbert. They can help you reduce the stress and pressure you feel, be supportive, and work through your problems with you.

3. Treat your feelings with respect

“Many women tend to ignore or deny feelings when they're stressed, but they just build up until you explode,” says Hibbert. She offers to share her emotions with someone you trust. “Let someone who loves you be with you, hold your hand, listen and experience it with you.” She also recommends deep breathing every day. It reduces stress and helps with childbirth. Try this: "Inhale deeply, down to your toes, slowly counting from 1 to 5, then exhale while slowly counting to 5. Repeat for 5-10 minutes." Another approach she recommends is channeling your emotions into creativity, such as journaling/blogging, painting, or music.

4. Make sleep a priority

“When you're pregnant, you need more sleep than usual. Don't let yourself stay up late, wake up too early, or be on your feet all day,” says Hibbert. “The consequences for the body and the child are too great.” Since sleep has a cumulative effect, every opportunity to take a nap should be taken.