Tense? How to manage stress when pregnant!

Tense? How to manage stress when pregnant!
February 26, 2018 Nicola
how to ease stress and tension when pregnant

Women often feel anxious or stressed when pregnant, which can affect your baby’s emotional development and wellbeing. Jan Bastard midwife and founder of Motherlylove pregnancy massage oils, shares why it’s good to reduce stress and anxiety during pregnancy.

Happy mums have happy babies and raise happy families, and this begins right from the start of your pregnancy.   An overload of the stress hormone cortisol, can cross from the mother’s bloodstream via the placenta to the unborn baby, which is why it’s important to learn techniques to destress.
Find out which strategies work for you and try use these techniques from the beginning of pregnancy.

Here are some simple strategies to reduce anxieties and stress when pregnant

  1. Exercise in pregnancy
    Exercise releases happy hormones – endorphins, dopamine and serotonin.  Listen to your body but enjoy the feel-good factor produced by regular pregnancy exercise.
    Not sure which exercise is safe in pregnancy and what to avoid?  Click here and start with our easy to follow pregnancy home workouts.
  2. Prenatal yoga and meditation are great stress-busters, especially when you learn relaxing breathing and visualisation techniques. Breathing exercises will help you to relax when you are in labour, stopping fear and anxiety and bringing your body and mind into harmony. Find more prenatal yoga poses and breathing techniques here.
  3. Chat to someone
    Always talk to your partner if you have worries as it will reduce your anxieties: talking can make you both feel better, as he (or she) might also be worried about all the ongoing changes in your lives.
    If you are worried about your baby, your health or a problem at home or work speak to your midwife or health professional and ask them to recommend local support groups.
  4. Complementary therapies for pregnancy
    Complementary therapies during pregnancy can help to calm your mind and body, alleviating your stress and tension. It’s important that any complementary therapies used are safe, so look for a midwife or therapist who has been trained specifically for pregnancy and child birth.
  5. Pregnancy massage
    Massage is a great way to reduce all those anxieties and ease the tension from muscles. Seek out a therapist who has been trained in pregnancy massage, who can specifically tailor the treatment to your needs.
    A back and shoulder massage, hand and arm massage, foot and leg massage are all very relaxing and besides feeling pampered can be an amazing and gentle way to reduce stress.
    Choose an oil specifically blended for pregnancy and encourage your partner to give you a massage at home.
  6. Massage during labour and late pregnancy
    Studies have shown that massage during labour can reduce the need for pain relief enabling you to feel more relaxed and in control during the birth of your baby.  Encouraging your partner to assist with massage during labour gives them an active role, making him or her feel part of the birth.
  7. A healthy pregnancy diet
    Many foods are good for your body, mind and baby. Some have properties that can calm, promote sleep, influence your mood and reduce anxieties.
    Tryptophan,  an amino acid, is converted into serotonin which regulates our moods and can help you sleep. Foods rich in tryptophan include nuts, seeds, fresh chicken, eggs, yoghurt and bananas.  Try this mood boosting smoothie before you go to bed.
    Studies have shown that Omega-3 fatty acids can also promote better sleep. These fatty acids are found in oily fish such as salmon, tuna, mackerel, pilchards and sardines.
    Enjoy a small piece of DARK chocolate (85% cocoa or higher) on a daily basis.  A study has demonstrated that dark chocolate will increase your serotonin levels, improving your mood and decreasing stress levels.
  8. Preparation for birth
    Joining an antenatal class and learning more about labour and birth can help you to feel more in control over what is going to happen – it’s also a great way to meet other Mammas-to-be and build your support system.
    Choose where you would like to have your baby and arrange a visit, being prepared will help alleviate your natural pregnancy anxiety.  It’s worth writing a birth plan to give to your midwife.
  9. Extreme anxieties and antenatal depression
    Being overly anxious and stressed all the time is unusual and only affects a very few pregnant women but can cause problems. If you talk to your midwife or GP, they will help you, by referring you to a support group, counsellor or a psychotherapist.
  10. Put your feet up
    Exercise is important but so is rest.   Sleeping is good for your health and wellbeing.
    When you are tired – rest.  And when you are VERY tired, go to bed!
tension and stress during pregnancy

Being happy and stress free is so good for you and your baby, so smile, laugh and hug a lot.

Enjoy being pregnant.

With thanks to Jan Bastard, founder of Motherlylove , who produce a range of natural skin care oils for pregnancy, birth and baby.  She is also the author of the research paper, Aromatherapy and Massage for Antenatal Anxiety: Its Effect on the Fetus’

Exclusive discount!

Use code 18MLFM10 when ordering at www.motherlylove.co.uk to receive a 10% discount on the range!*

*Single use per customer, terms and conditions apply.