Stress Management: The Struggle is Real
Photo: Yan Krukov https://www.pexels.com/photo/healthy-people-woman-relaxation-7155354/
Summary: Stress during pregnancy is a real thing affecting pregnant people daily. Read more about the health impacts of stress and ways to manage it.
Why it matters
With many changes on the horizon during pregnancy, many pregnant people and their families may find themselves experiencing elevated stress levels. Managing this stress is extremely important not only for the health of the mother but also for the health of the baby. In terms of fetal development, high levels of maternal stress can cause impaired neurodevelopment, impaired cognitive development, and impaired motor development. In addition, neuroendocrine, immune, inflammatory, and cardiovascular issues may proceed well into the child’s development following birth. Now, this is not to scare you, but to serve as a reminder of how important it is to keep stress levels at bay.
Find Relief
Everyone has their own unique way of dealing with stress. Here are a few we have found to work best for ourselves:
Create a strong social support system
Maintaining and building that support group is fundamental to a healthy pregnancy and has been shown to hold a strong correlation with increased birth weight in infants. This does not have to come from a romantic partner! It can come from other friends and family. Social support throughout pregnancy, during labor, and after delivery are all associated with fewer complications during childbirth and decreased risk of postpartum depression. Social support can be broken down into emotional support as well as practical help which includes things like childcare, housework, and running errands.
Exercise
Low impact workouts such as yoga during pregnancy have been shown to reduce stress levels as well as relieve pain and discomfort, especially during the later weeks of pregnancy.
Get plenty of rest
Try for 7-9 hours of sleep. Yes, we know this may be an impossible task. Getting as much rest as you can helps your body and brain cope with everyday tasks.
Schedule some “me time”
Whenever possible, take time for yourself! Find things that reduce your stress. Whether that be a hobby, exercising, reading a book, or just relaxing on the couch. Even just 5 minutes of any of these things in the midst of a busy day can lower stress and reset your mental space.
Maintain a balanced diet
Eating fresh, whole foods such as minimally processed protein (plant or animal), veggies, fruits and whole grains can improve how your body handles stress. Don’t forget to hydrate! Drinking enough fluids can help prevent fatigue!
References:
Babbar S, Parks-Savage A, Chauhan S. Yoga during Pregnancy: A Review. American Journal of Perinatology. 2012;29(06):459-464. doi:10.1055/s-0032-1304828
Federenko IS, Wadhwa PD. Women's Mental Health During Pregnancy Influences Fetal and Infant Developmental and Health Outcomes. CNS Spectrums. 2004;9(3):198-206. doi:10.1017/s1092852900008993
Gjerdingen DK, Frodberg DG, Fontaine P. The effects of social support on women's health during pregnancy, labor and delivery, and the postpartum period. Europe PMC. https://europepmc.org/article/med/1884933. Published July 1, 1991. Accessed July 1, 2021.
Mikulincer M, Florian V. Maternal-Fetal Bonding, Coping Strategies, and Mental Health During Pregnancy–The Contribution of Attachment Style. Journal of Social and Clinical Psychology. 2011;18(3):255-276. doi:10.1521/jscp.1999.18.3.255
AC;, F. M. S. S. M. (n.d.). Prenatal stress and depression associated neuronal development in neonates. International journal of developmental neuroscience : the official journal of the International Society for Developmental Neuroscience. https://pubmed.ncbi.nlm.nih.gov/28389369/.
Murphy M, Mercer JG. Diet-regulated anxiety. Int J Endocrinol. 2013;2013:701967. doi:10.1155/2013/701967
