Stress during pregnancy: 5 ways to stay calm

Pregnancy is a transformative and exciting time for expectant mothers. However, it can also bring about various challenges, including increased stress levels. Stress during pregnancy is not uncommon, and it’s essential for both the mother’s and the developing baby’s well-being to address it proactively. In this article, we will explore the causes, effects, and effective ways to manage stress during this critical period.

As your body goes through many physiological and hormonal changes, it is normal to feel some stress during pregnancy. New mothers-to-be may experience sudden increases in progesterone and estrogen (including amount changes of other hormones) that may cause changes in their mood.

Hormones during pregnancy

Rapid changes in levels of hormones, specifically estrogen and progesterone, lead to pregnancy mood swings. Estrogen (known as the “happy” hormone) levels soar during the first 12 weeks of pregnancy, increasing by more than 100 times. Imbalances and fluctuations in estrogen levels are associated with anxiety and irritability.

As regards progesterone, it also rapidly increases during pregnancy, especially during the first three months. This hormone is usually associated with relaxation. On the one side, relaxation is good, but sometimes progesterone may make expectant mothers “too” relaxed. As a result, women may experience sadness and even anxiety or irritability.

Is it normal to feel stress while pregnant?

It is absolutely normal to experience irritability or even pregnancy anxiety. Physical discomfort and fatigue contribute to pregnancy anxiety. For some women to keep their temper under control is quite challenging. Pregnancy can be a time of heightened fear and anxiety, especially for first-time mothers. The responsibility of caring for a new life and the uncertainty surrounding childbirth can trigger feelings of anger and helplessness. Women may feel frustrated about not being in control of their bodies and emotions, leading to a sense of anger that may seem unexpected or overwhelming.

It is essential for expectant mothers to recognize these feelings and seek healthy coping mechanisms. Remember that emotions are a natural part of the pregnancy journey, and seeking support from loved ones and healthcare professionals can make a significant difference.

Causes of Stress During Pregnancy

Along with the excitement and anticipation, many women experience stress during pregnancy. Understanding the causes of stress during pregnancy can help mothers-to-be cope better and ensure a healthier and more enjoyable experience.

Hormonal Changes

As we discussed earlier, fluctuations in hormone levels during pregnancy can lead to mood swings and increased stress sensitivity.

Physical Discomfort

As the body undergoes significant changes, discomforts like backaches, morning sickness, and fatigue can contribute to stress. Morning sickness, which can really hit at any time of day, can be the reason for emotional distress. The stress of not knowing when they might feel sick, and the stress of possibly throwing up unprepared or in public, can be intense. Fatigue is another common early pregnancy symptom and one that can contribute to mood swings.

Emotional Adjustment

Pregnancy can bring forth a mix of emotions, including excitement, anxiety, and fear, which can lead to stress. It’s important not to ignore frequent stress and anxiety during pregnancy or interfere with your ability to cope with daily life. According to recent research, anger or stress during pregnancy may affect the developing fetus.

Lifestyle Changes

Worries about upcoming birth can get intense during the last trimester. Preparing for the arrival of a baby often involves lifestyle adjustments, financial concerns, and work-life balance issues.

Pregnancy Complications

The fear of potential complications or medical concerns can contribute to heightened stress levels.

Effects of Stress on Pregnancy

While it is normal to experience occasional bouts of anger, prolonged and uncontrolled anger can have adverse effects on both the expectant mother and her unborn baby. Chronic stress while pregnant and anger can elevate cortisol levels, which, in excess, may affect the developing fetus. It may also lead to difficulties in coping with pregnancy-related challenges, affecting overall well-being.

How to reduce stress during pregnancy?

If the mother-to-be experience stress during pregnancy very often, it is necessary to contact a healthcare provider and follow some technics for coping with it effectively. Here are some helpful strategies for maintaining emotional well-being during pregnancy:

Prenatal Care

Regular prenatal check-ups and open communication with healthcare providers can help alleviate anxiety related to pregnancy concerns. If feelings of anger or frequent stress during pregnancy persist and impact your daily life, consider seeking support from a therapist or counselor who specializes in prenatal emotional health.

Healthy Lifestyle

Engaging in moderate exercise, maintaining a balanced diet, and getting sufficient rest can promote overall well-being and reduce stress. Focus on eating healthy food rich in vitamins and nutrients, which can positively impact your mood and energy levels. Get enough rest, and stay physically active, as these lifestyle factors can positively impact mood and reduce stress while pregnant.

Relaxation Techniques

Prioritize self-care by engaging in activities that promote relaxation and stress reduction. Practicing relaxation methods like deep breathing, meditation, and prenatal yoga can help manage stress during pregnancy and promote a sense of calm. Listen to the baby’s heartbeat with at-home fetal doppler. Read our tips on how to use a fetal doppler at home.

Support System

Seek support from family, friends, or support groups to share concerns and feelings during this transformative time. Connecting with other expectant mothers in support groups can provide a safe space to share experiences and emotions.

Time Management

Minimize exposure to stressful situations whenever possible. Set realistic goals, prioritize tasks, set boundaries, and learn to delegate responsibilities to reduce the feeling of overwhelm.

Limit Triggers

Identify stress triggers and try to limit exposure to them whenever possible. This may include avoiding stressful situations or environments.

Can stress cause early labor?

Numerous studies suggest a potential link between chronic stress and an increased risk of preterm labor. Preterm labor occurs when contractions begin to open the cervix earlier than the normal gestational age, leading to premature birth. Some studies indicate that stress can trigger the release of certain chemicals in the body, which may play a role in prematurely initiating labor.

Can stress hurt the baby?

Preterm birth, defined as delivery before 37 weeks of pregnancy, can pose significant risks to the baby’s health and development. Babies born prematurely may experience respiratory issues, jaundice, and difficulties regulating body temperature. They may also be at a higher risk of long-term developmental delays and health complications. For these reasons, it’s essential to take measures to reduce stress during pregnancy and promote a healthy full-term pregnancy.

Word from SonoHealth

Stress management during pregnancy is crucial not only for the well-being of the baby but also for the expectant mother’s overall health. While stress during pregnancy is common, it’s essential to manage it effectively to reduce potential risks, including the possibility of early labor. Prioritizing self-care, seeking support, and practicing relaxation techniques can go a long way in promoting a healthy pregnancy and a positive birthing experience. Remember that taking care of your emotional well-being is not only beneficial for you but also for the healthy development of your growing baby. If you have concerns about anxiety during pregnancy, stress, or its impact on your pregnancy, don’t hesitate to reach out to your healthcare provider for guidance and support. By acknowledging and managing stress during pregnancy effectively, mothers-to-be can nurture their emotional well-being and pave the way for a more positive and joyous pregnancy experience.