It was a breezy Friday evening and I was wrapping up my work, ready to board my cab and head home after a long week when my phone started to buzz. When I saw the name on the screen, I couldn’t help but smile. It was Drishti, my dear friend from school. We’d studied together for over ten years and even though we lived in different cities now, we kept in touch. Drishti had gotten married right after graduation but our different paths had not weakened our bond. We called each other regularly, to talk about our family, friends and even school alumni meets!
This time round, when I picked up her call, something felt different. She greeted me with a big “Hello, aunty!” I was stunned. Aunty? Well, my buddy from childhood was pregnant and I was going to soon become an aunt. I was very happy for her and as the weeks passed, I checked in on her regularly. I wasn’t in the same city, but I didn’t want her to feel like she didn’t have a friend during this crucial period in life.
Drishti shared with me the various challenges she experienced with each passing month. From nausea and fatigue, she moved to a period when she was able to eat heartily. However, when the last two months to her due date were left, I decided to visit her. Drishti met me with a smile, but she seemed exhausted. She was clearly stressed, overwhelmed with the challenges of pregnancy. Struggling with fatigue, back pain and indigestion, her moods were haywire. She even confessed not feeling as happy as she’d imagined she would be during this time.
It has been found that stress is common among pregnant women as they go through several physical, emotional and hormonal changes. The anticipation of becoming a mother and the challenges of adjusting to new routines lead to anxiety and stress in many. But this stress comes with its set of complications. A study conducted by research professor Christine Dunkel Schetter at the Psychology department of UCLA examined the impact of stress during pregnancy. The research highlighted that stress during pregnancy could increase the risk of preterm birth. So, addressing stress becomes really important as it can affect both the mother and the baby’s health.
Seeing Drishti go through this crucial time with so much courage amidst the challenges made me even more determined to be there for her. I spent time with her, became her support system, made her laugh often and kept a check on her through it all.
Stress Awareness Month, observed every April, raises awareness about the impact of stress on our health and wellbeing. It gives us an opportunity to educate people about stress, its effects and ways to manage it. It also encourages us to have conversations about mental health and learn about stress management techniques. On this Stress Awareness Month, let’s explore some tips on how to minimise stress and stay relaxed during pregnancy.
Every time I feel stressed and anxious, one of the things that work for me is implementing a relaxation technique. Simple activities like deep breathing, meditation or mindfulness are known to gradually calm the mind and body. These can be great for pregnant women too. According to a study published in the Journal of Obstetric, Gynecologic & Neonatal Nursing, mindfulness and relaxation techniques can reduce stress and lower anxiety in pregnant women.
Since pregnant women go through big changes in their body, it becomes really important to take a few moments each day to sit quietly and focus on one’s breathing. Doing so lowers anxiety levels, improves sleep and helps one feel more in control of one’s emotions. And these tiny steps make a huge difference in one’s day to day functioning while pregnant.
Pregnancy brings many challenges with it. From morning sickness to hormonal fluctuations, physical changes of this proportion leave many pregnant women feeling exhausted and stressed. As a result, many choose to skip exercising altogether. But here’s the catch—even if exercising might be the last thing on your mind, staying active in a gentle way can help reduce your stress and keep you upbeat.
Activities like walking, prenatal yoga and light swimming, when advised by your doctor, can enhance your mental wellbeing as regular exercise releases endorphins, the body’s natural stress relievers. A little exercise can also improve your sleep and digestion during pregnancy.
“Pregnancy and motherhood are the most beautiful and significantly life-altering events that I have ever experienced,” said American talk show host Elisabeth Hasselbeck in one of her interviews. She literally defines the joy of motherhood by calling it a wonderful event that changes a woman’s life. In fact, would-be-mothers are often so filled with excitement amidst all the preparation and joy that a pregnancy brings, that they tend to forget to take proper care of themselves. However, it is crucial to set aside ample me-time when pregnant.
Indeed, pregnant women must find ways to relax and unwind in regular breaks for their mental wellbeing. Whether it’s reading a book, taking a warm bath, getting a prenatal massage or simply lounging in a quiet room or a garden, taking breaks and doing things one loves can do wonders for the to-be-mother and the child too.
While pregnancy is a transformative time for women, it can still feel overwhelming. As you go through changes in your body and your life in numerous ways, it’s best to have a strong support system in the form of friends and family. Whether it’s sharing your worries or just talking about how your days are passing, connecting with others can help you feel less isolated.
If you’re feeling a little more stressed than you can handle, getting help from an expert is advisable. Many pregnant women also join online as well as offline pregnancy support groups where they connect with other expectant mothers and share their doubts and worries. A lot of women find it reassuring to be a part of such groups.
What you eat and drink plays a significant role in how you feel physically and emotionally, especially during pregnancy. Former actor and wife of British royalty Prince Harry, Meghan Markle, reportedly followed a wholesome diet that included fresh fruits, vegetables and smoothies during her pregnancy. American actor Blake Lively has also shared how she focused on eating nutrient-rich foods while avoiding processed foods during her pregnancy.
Indeed, it’s important to maintain a balanced diet and stay hydrated during pregnancy because eating nutritious food provides the body with the energy it needs, and drinking plenty of water helps prevent dehydration (which leads to irritability and stress otherwise). So, make sure you include foods that are rich in vitamins and minerals to support both your health and the baby’s development. And never miss an opportunity to sip on some water!
We all remember that one episode of the American sitcom Friends, where the character of Rachel scares herself while watching a birthing video. Yes, preparing for childbirth can be a little scary. But there are ways to beat the stress that comes with worrying about the labor and delivery of the baby. Taking childbirth education classes is one great way to calm those nerves.
Childbirth education classes teach you what to expect during labor and delivery. They also educate you regarding different birth positions, pain relief techniques and how to care for your baby in the initial months. Armed with proper knowledge and insight, you can be more at ease and feel readier for the upcoming adventure.
Pregnancy is a beautiful journey but it does have it’s ups and downs. You may feel overwhelmed, unsure, tired and exhausted while feeling happy at the same time. That is why it is essential that you show yourself compassion. Understand that it is okay to not have everything figured out. Remember that you are growing a new life within you, and it’s fine to take breaks and not be hard on yourself.
By being gentle with yourself, you make your pregnancy journey happier and smoother. It’s important to first acknowledge the stress and then practice relaxation techniques, stay active, connect with supportive people and focus on your nutrition to reduce it. This special time in life can be smoother, and even enjoyable for some, with just a few tweaks in one’s lifestyle.
It is normal to feel stressed during pregnancy. Hormonal changes, physical discomfort and the anticipation of becoming a parent can contribute to your stress.
Gentle exercises like walking, swimming or prenatal yoga can help reduce stress and improve your mood.
Take short breaks to focus on your breathing to clear your mind when you feel stressed.
Try establishing a relaxing bedtime routine, avoid caffeine and create a calm environment in your bedroom.
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