Research-backed
Shutterstock
Pregnancy can be an overwhelming time for mothers-to-be. The news of your pregnancy paves the way to a complete one-eighty when it comes to your body, your family, and your work. You’re suddenly responsible for a whole other human that is growing inside of you — in addition to all the responsibilities you had before. Although pregnancy is a beautiful, profound time, it can still be stressful. No two days are the same, so there will be good days and bad. However, if you feel like you are experiencing severe stress, so much so that it is taking a toll on your health and pregnancy, it is a cause for worry.
Let’s look at how much stress is too much stress and why you need to give up on the idea of having to do it all. Scroll below to find out:
Signs That You Need To Calm Down
Image: Image: Shutterstock
Stress can have a significant impact on your pregnancy. Let’s look at a few telltale signs that you are stressed and need a breather (1):
- You suffer from frequent headaches.
- You seem to have a lasting backache.
- Tummy upsets, even if you’ve been eating healthy.
- You seem to be grinding your teeth.
- There’s an increase in the levels of cortisol, norepinephrine, and epinephrine levels in your body.
- You find it hard to fall asleep, or you sleep excessively and are still tired.
- You’re finding it difficult to concentrate.
- You’re experiencing a loss of appetite or an increased appetite leading to overeating.
- There is a significant spike in your heart rate.
- You seem to feel tired all the time.
- You either want to be around people excessively, or you want to be isolated with no interaction at all.
- A constant feeling of worry, frustration, sadness, anxiety, or anger.
How Stress Can Impact Pregnancy
Image: Image: Shutterstock
Stress is a part of everyday life. In fact, stress is also considered healthy, as it makes you a tough cookie. However, just like all other things, it can be detrimental to your health when it’s in excess. When stress is left unchecked, it may lead to mental health conditions such as depression or anxiety disorders. Similarly, if during your pregnancy and after you have unregulated levels of stress, you’re at the risk of developing heart disease or high blood pressure (2).
Severe chronic stress during pregnancy can also increase your risk of having a miscarriage. Stress is also a potential contributor to preterm delivery and developmental delays in your baby. Additionally, if you suffer from chronic stress while pregnant, it may impact your child’s weight, causing your baby to have a low birth weight (3).
How To Manage Your Stress During Pregnancy
Image: Image: Shutterstock
Pregnancy is an overwhelming phase, and it can get stressful sometimes. However, if you feel like you’ve been wound up too tight, try the following tips to manage your stress better (4):
1. Focus On Your Breathing
Image: Image: Shutterstock
Stress impacts the way you breathe. Try noticing your breaths the next time you are stressed — you will see that it is shallower. This can cause a dip in your oxygen levels. This, in turn, can cause an increase in your stress levels because naturally, your body will react to the deficiency of oxygen. So the next time you are stressed, practice inhalation and exhalation. Take deep breaths, and relax with every breath you take.
2. Get Enough Rest
Image: Image: Shutterstock
Your mind and body require rest, particularly when you are pregnant. Make sure that you are well-rested. Try to get at least seven to eight hours of sleep every night. You can also take a short nap during the day. It can help freshen both your mind and body.
3. Incorporate Some Stretches
Image: Image: Shutterstock
When you are stressed, certain hormones are released. These hormones can cause muscle tightness. Have you noticed that your body can feel tense when you are stressed? This is a potential reason. The next time you are stressed, try to do a few stretches but make sure to run it by your doctor first.
4. Talk To Your Partner Or Friend
Image: Image: Shutterstock
It always helps to talk to someone about what you’re going through. It can get some burden off your chest, and you will feel better. If need be, you can also get yourself a therapist. It can surprise you how much better you will feel just after talking to someone about your worries.
It is so crucial for expectant mothers to prioritize their health, both mental and physical. Stress can have a negative impact not just on you but on your baby as well. There may be days where you feel stressed — take a step back to relax on these days. And always remember — you don’t have to do it all. Ask for help as and when you need it. Reach out to your partner or friend. Have you been stressed out lately? What did you do to unwind? Let us know in the comments below!
