Are you feeling overwhelmed and stressed during pregnancy? Pregnancy is an exciting and joyous time for expecting mothers, but it can also cause some stress. Pregnancy is a period of rapid physical, psychological, and emotional changes, and the additional responsibility of caring for a growing baby can be overwhelming. Stress during pregnancy can cause physical and mental health issues that may have short- and long-term consequences for mother and baby. It can affect your energy, sleep, and ability to cope with the demands of pregnancy. It may also affect the baby’s growth and development.
This article will discuss the causes, signs and effects of stress, and how to manage it during pregnancy.
What causes stress during pregnancy?
There are a variety of factors that can contribute to the experience of stress during pregnancy, from hormonal changes to external pressures.
Hormonal changes
The hormones produced during pregnancy can lead to drastic changes in the body, which can be a source of stress for some women. These changes can include fatigue, mood swings, and irritability.
Hormonal changes during pregnancy can be a major source of stress for expectant mothers. As hormones fluctuate throughout the course of pregnancy, they can bring on a range of feelings and emotions that you can find difficult to manage. These changes can leave pregnant women feeling anxious, overwhelmed, irritated, and fatigued. Pregnant women can also experience a heightened sense of anxiety, which can be caused by the influx of hormones. The combination of the physical and emotional changes can lead to feelings of stress.
Body image
Body image concerns can be a major source of stress during pregnancy, as many women feel self-conscious about the changes their bodies are going through. The physical changes, such as weight gain, stretch marks, and changes in skin pigmentation, can leave pregnant women feeling insecure and anxious. Additionally, they may also be worried about how these changes will affect their post-pregnancy body, leading to further stress and anxiety. The pressure to “bounce back” to pre-pregnancy shape can further increase their stress levels, as many women feel like they are not measuring up to societal standards of beauty. It is important for pregnant women to practice self-care and to be mindful of their body image, as this can help reduce stress levels during their pregnancy.
Physical discomforts
Common physical discomforts during pregnancy can include back pain, nausea, vomiting, constipation, heartburn, fatigue, headaches, and general aches and pains. As the pregnancy progresses, the growing baby can put pressure on your body, resulting in added physical discomforts such as difficulty sleeping, shortness of breath, and increased physical strain on the body. Additionally, when you are pregnant, you can experience increased hormonal changes that can produce further physical discomforts such as increased sweating, swollen feet and ankles. All of these physical discomforts can create a great deal of stress for expecting mothers.
Fear of the unknown
Unfortunately, pregnancy is not always a smooth experience. Fear of the unknown can be a source of stress for you. This can include worries about the health of the baby, the labor process, and the transition to parenthood.
External pressures
Expectations from family, friends, and society can create a sense of stress during pregnancy. Pressure to have a healthy pregnancy or to have the perfect birth experience can be overwhelming. Additionally, financial worries and the fear of being an inadequate parent can be a source of distress.
Lack of support from family and friends
Having a supportive family can contribute a lot to your journey through pregnancy. Without the emotional and physical support from family members, pregnant women can feel overwhelmed and unsupported.
This lack of support can make you feel guilty or ashamed, as well as feelings of insecurity or fear of the unknown. It can also lead to financial strain if the family is unable to provide necessary resources. All of these things can add up to a lot of stress for the pregnant woman, which can have a negative impact on her overall health and well-being.
Working-related stress
Most of the pregnant women continue working during pregnancy, and some till the very last stage. Not only can pregnancy itself be a stressful time, but also having to balance the added responsibilities of a job can be even more taxing.
You, as an expecting mother, must often make difficult decisions around taking time off for medical appointments, managing the physical demands of your job, and balancing your workload with your other responsibilities. In addition, the changes in hormonal levels during pregnancy can cause you to become easily fatigued, which can create some obstacles for you to keep up with the job tasks.
All of this stress can be compounded by the fear of job loss or reduced hours due to pregnancy. Working during pregnancy is a challenging experience for many mothers-to-be, and can be a major source of stress.
Signs of stress during pregnancy
Stress during pregnancy can present itself in many different ways, both physical and emotional. So it is very important to be aware of them and be able to identify them.
Physically, the most common signs of stress when you are pregnant are headaches, fatigue, chest pain, heart palpitations, shortness of breath, and digestive problems. These enumerated symptoms can appear because of hormonal changes, lack of sleep, and increased stress levels.
Emotionally, you may experience feelings of fear, guilt, sadness, and anxiety. These feelings may be related to the uncertainty of the future and many changes that you are going through during this time. If the symptoms of stress are severe and do not improve, it is important to seek help from a professional mental health provider. With the right support and care, you can find ways to manage stress and enjoy your pregnancy.
Effects of stress during pregnancy
Stress during pregnancy can influence negatively on both you and the unborn baby. It is important to understand the potential risks of stress and to take steps to reduce it. Stress during pregnancy can have many physical and psychological effects on you.
Physically, stress can interfere with your ability to sleep and eat properly, which can affect the health of the baby. Stress hormones can also be transmitted to the fetus that can cause some durable health problems. If you are stressed during pregnancy, you are also more likely to develop gestational diabetes, hypertension, and preeclampsia, all of which can put you and the baby at risk. Stress can also cause an increase in blood pressure, as a result, it may be the risk of preterm labor.
Emotionally, stress can lead to depression, anxiety, and even post-traumatic stress disorder. You may feel overwhelmed and have difficulty managing your day to day responsibilities.
Stress can also negatively affect the unborn child. Research has shown that babies born to mothers who experienced high levels of stress during pregnancy are more likely to be born prematurely or of lower birth weight. They can also find it hard to regulate emotions, be more irritable, have slower language development, and have difficulty socializing. Furthermore, these babies may have a higher risk of developing behavioral and emotional issues later in life.
Managing stress during pregnancy
Given the potential effects of stress during pregnancy, it is important for you to find ways to manage your stress. There are several ways to reduce stress during pregnancy, from lifestyle changes to seeking out professional help.
Stress awareness
The first step in reducing stress during pregnancy is to recognize that the feelings you have are normal. Acknowledging the stress you’re experiencing can help you to understand and manage it more effectively.
Practicing Yoga
Not only does yoga help to relax the body and mind, but it can also help you to improve posture and balance during the later stages of pregnancy. It can help you to increase flexibility and strength in your body, which can help you to relieve aches and pains. Yoga also helps to improve focus and concentration, which can help you to reduce anxiety and stress.
Furthermore, yoga can be used as a form of relaxation and can help you to reduce stress hormones in the body. Regular practice of yoga can help you to keep stress levels in check and make your pregnancy journey more enjoyable.
Practicing meditation
Meditation is a good help to relax and calm your body and mind, allowing for greater clarity and focus. With regular practice, meditation can lead you to a greater sense of inner peace and contentment. During meditation, it is important to focus on the present moment and be mindful of the breath. This can help you to clear the mind of stress-inducing thoughts and release tension in your body. Additionally, it can be beneficial to practice visualizations and positive affirmations to create a sense of well-being. With regular practice, meditation can help you to reduce stress and increase feelings of calm and contentment during pregnancy.
Practicing mindfulness
It can also be helpful to practice mindfulness. This meditation method can help you concentrate on the present time and be conscious of your emotions and thoughts. Mindfulness can help you to become more aware of your stress and take steps to manage it.
Breathing techniques
By focusing on your breath, you can shift your attention away from feelings of stress and anxiety. Deep breathing helps to slow your heart rate and lower your blood pressure. When feeling stressed or overwhelmed, take a few slow, deep breaths, counting to five on the inhale and five on the exhale.
You can also practice belly breathing to help relax your muscles and body. Place your hands on your stomach and inhale deeply, feeling your stomach expand, and then exhale slowly. Doing this a couple of times on a daily basis can help to reduce stress and anxiety.
Practicing exercises
Exercising is another important way to reduce stress during pregnancy. Exercise can help to release endorphins, which are hormones that can help to reduce stress and improve your mood. It can also be helpful to get outside and get some fresh air, as this can help to clear your head and reset your mental state.
Talk to your someone
It can also be helpful to talk to someone close about your stress and problems. Talking to a friend, family member, can help to alleviate some of the stress you’re experiencing.
Ask a professional care provider
It can also be beneficial to seek out professional help if your stress is becoming too difficult to manage. A therapist or counselor can help you to work through your emotions in a safe and supportive environment.
Take care of yourself
Finally, it’s important to take care of yourself during pregnancy. Eating a balanced diet, getting enough rest, and taking time for yourself can help to reduce stress and improve your overall wellbeing. Taking care of your body and mind during this time can help you to manage your stress more effectively.
Overall, stress during pregnancy can be a difficult experience, but there are several ways to reduce the stress you’re feeling. Recognizing that the feelings you have are normal, practicing mindfulness, exercising, talking to someone, and taking care of yourself can all help to reduce stress during pregnancy. These strategies can help ensure a healthy and successful pregnancy.
How to find help with managing stress in pregnancy?
Talk to your doctor. Your doctor is a great resource for managing stress during pregnancy. They can provide advice and support on how to manage stress and provide referrals to other resources.
Your doctor can also help you identify and understand the sources of stress that you may be facing during pregnancy. They can provide practical tips on how to best manage those sources of stress and can provide referrals to other professionals such as counselors, psychologists, and/or psychiatrists if needed.
What is more, your doctor can help you create a plan of action if you are feeling overwhelmed with stress. Knowing that you have a plan in place to cope with stress is a great chance to help you control your feelings.
Finally, your doctor can provide you with resources to help you manage stress, such as relaxation techniques, yoga, or meditation.
CONCLUSION
In conclusion, stress during pregnancy is a serious issue that can have lasting effects on both you and the child. It’s important to be aware of the potential signs of stress in order to address and manage it appropriately. Knowing the causes, effects, and management strategies for stress during pregnancy can help reduce the risk of stress-related complications.
We should keep in mind that experiencing stress can be a normal thing during pregnancy and cannot be eliminated entirely, but it can be managed. Taking the time to recognize and address the sources of stress can help ensure a happy and healthy pregnancy for both you and the baby.
SOURCES:
Dunkel Schetter C, Tanner L. Anxiety, depression and stress in pregnancy: implications for mothers, children, research, and practice. Curr Opin Psychiatry (NIH). 2012 Mar
Williamson L. Prenatal stress can program a child's brain for later health issues. American Heart Association, 6 May 2021
March of Dimes, Stress and Pregnancy, February 2023
Penn Medicine Lancaster General Health. HealthHub. How to Reduce Stress During Pregnancy, 2022
