How not to be nervous when pregnant?

10 reasons why you should not be nervous during pregnancy.

Pregnancy is a great time when the mother prepares to meet the future baby. However, it is at this time a woman is often in a state of heightened emotionality, when even a trifle can cause tears and hysterics. Scientists have proven that frequent and prolonged stress during pregnancy can be harmful to the mother and her baby. Why are pregnant women often stressed and how is it dangerous? How to cope with stress? Every woman preparing for motherhood should know about it.

Causes of increased nervousness in pregnant women

Physiological:

  • Changes in hormonal background, which provokes excessive emotionality, irritability, tearfulness;
  • manifestations of toxicity: nausea, changes in taste preferences;
  • Unpleasant physical sensations, especially in the last trimester of pregnancy.

Psychological:

  • Uncertainty about the future, financial problems, relations with the father of the child;
  • Anxiety connected with the pregnancy and the impending childbirth.

Obviously, there are plenty of reasons to worry for expectant mothers. But experts warn that pregnant women should try to avoid stress as much as possible. What are the dangers of stress during pregnancy?

10 reasons to avoid stress during pregnancy

  1. Severe nervous worries can lead to a miscarriage. Negative emotions affect a woman’s hormonal background, which is fraught with uterine hypertonicity. In the first trimester, this may provoke a miscarriage, and in the last trimester, premature birth.
  2. Stresses and nerves during pregnancy weaken the immune system, which increases the frequency of colds and contributes to the exacerbation of chronic diseases.
  3. Women who are constantly nervous during pregnancy, babies with malformations are born more often.
  4. Excessive irritability and anxiety of expectant mothers can cause problems with sleep in the newborn.
  5. Adrenaline released into the blood during stress constricts blood vessels, which leads to fetal hypoxia (lack of oxygen). Chronic hypoxia can cause organ abnormalities, neurological problems, and delayed intrauterine development.
  6. Nervousness of a pregnant woman causes an increase in the level of the “stress hormone” (cortisol) in the fetus. This increases the risk of cardiovascular system diseases of the future baby.
  7. Constant stress during pregnancy causes asymmetry in the location of the ears, fingers and limbs of the fetus.
  8. Irritability and nervousness of the future mother often leads to abnormalities in the formation of the nervous system of the embryo, which affects future brain functions such as thinking, memory, perception and attention.
  9. Negative feelings are transmitted to the baby in the womb, and he may be born overly excitable and impulsive, or, conversely, fearful, timid and inert.

10. An unbalanced emotional state can cause changes in the presentation of the fetus, which causes difficulties in the birth process, up to the need for a caesarean section.

Stress as a mother can have different effects on babies depending on their gender. For girls, it can lead to a rapid progression of labor and lack of reflexive crying, while for boys it can lead to premature rupture of amniotic fluid and the onset of labor.

Preventing and dealing with stress

What can you do to calm down and stop being nervous about nothing, thus damaging the health of the future baby? Here are a few simple and effective remedies:

  1. Breathing exercises. In order to calm down, you should use deep, measured breathing. Thanks to him, the muscles and organs of the body are enriched with oxygen. This leads to normalization of blood pressure, removal of muscle and emotional tension.
  2. Phytotherapy. Melissa, mint, valerian and motherwort have a relaxing effect. You can make a tea from these herbs, add decoction to the bath.
  3. Aromatherapy. Calm pregnant women will help essential oils of pine, citrus, sandalwood.
  4. Doable physical activity. This can be a set of exercises for pregnant women, or simply walking in the fresh air.
  5. Meditation and auto-training are ways to manage your physical and psychological state, based on the technique of self-infusion. To learn how to relax and tune yourself up in a positive way, 10-15 minutes a day is enough.
  6. Massage. An expectant mother can massage her neck, head, ears, hands and feet. It brings a soothing effect, helps to relieve stress.
  7. Proper nutrition . Often increased nervousness during pregnancy is caused by a lack of vitamin B. It is necessary to regularly consume foods rich in this vitamin: milk, cheese, cottage cheese, sprouted grains, legumes, liver, greens, vegetables.
  8. Positive environment . To avoid unnecessary reasons for stress, try to communicate more with positive, friendly people.
  9. Beneficial effect of doing things you love, hobbies. If you do not have one, you can learn how to make, sew or knit. Repetitive motion allows you to concentrate, distract from unpleasant feelings.

Expecting a baby – one of the most beautiful moments in a woman’s life. Try to abstract away from negative experiences and fully enjoy the growth of a new life.

If you find it difficult to cope with negative emotions, fears and worries about the impending birth or if you experience too strong mood swings, you can seek professional help from a perinatal psychologist. An experienced specialist, psychologist, art therapist and experienced mother Gribina Ekaterina Sergeevna accepts you for this purpose at the clinic “For Birth”. At your choice you can ask for an individual consultation or join the group of preparation for childbirth and Motherhood “Mama’s School”. By finding your inner balance you will be able to enjoy this wonderful time in your life more and keep your baby healthy.

A happy and calm mom is the key to having a healthy baby!

How to learn to avoid stress during pregnancy

Pregnancy is an unforgettable time in a woman’s life. But sometimes it is associated with worries and stress. But the future mother should worry as little as possible! Fortunately, many stressful situations can be avoided, and if something has made you nervous, you should learn to deal with it as quickly as possible.

Stress you don’t need to avoid

The concept of “stress” was first introduced by Canadian physiologist G. Selye in 1936. Stress is a state of mental tension that occurs in a person during activity in the most difficult, difficult conditions, both in everyday life and under special circumstances. These circumstances are not always bad for a person. Getting an apartment, a promotion, a wedding and, of course, pregnancy and childbirth also provoke stress. But there are situations that bring a woman a negative experience during pregnancy. Such situations are called stressors, and they are what provoke the so-called negative stress. These potentially stressful situations are quite definite. The peculiarity is that not all situations can be avoided, and that’s why if you can’t avoid stress, you need to learn to deal with it as quickly as possible.

Communication with relatives

Every expectant mother is surrounded by close people: parents and relatives, both own and husband. And sometimes there can be situations of misunderstanding between the “sides of communication”. There are many options, and a conflict situation can be related to pregnancy (for example, whether to buy a dowry before the baby, what name to choose, whether the future mother should do something or not), and not related to waiting for the baby. In any case, the expectant mother should try to learn to react as calmly as possible to what happens in her direct communication with some of her relatives, as well as to what happens between them.

How not to provoke conflict.

  • Be benevolent. The proverb “A bad peace is better than a good quarrel” may not always be true, but for an expectant mother it is quite correct. Even if the relationship with someone from your family leaves much to be desired, be polite and try to maintain a constructive attitude in communication.
  • If you are given too much advice, try to remain calm and do not explode. Remember that you can listen, but do what you think is right.
  • If relatives are not too ethical and ask for details of the development of pregnancy, and you do not want to talk about it, try to answer in one word, ie so that your answer does not cause a desire to ask you another question. Then the interlocutor will quickly realize that you do not want to discuss such topics. Remember that you have the right to keep in the private space that you think should not be disclosed.
  • Avoid unpleasant communication. If you believe that communication with any of your relatives, time after time brings you negative emotions, try to avoid it. Even if you live together, you are perfectly capable of minimizing communication. For example, when you feel that you “boil”, go into another room, saying that you need to rest.

If you do get into a conflict situation, you need to resolve it.

  • Talk and negotiate! Remember that adults have found no other way to resolve conflicts than to talk to each other. Keeping silent about a problem only makes it worse, and so does a scandal with accusations and breaking of dishes. So do your best to maintain a constructive position of communication.
  • Avoid being the judge. Even if you are not directly involved in the conflict, relatives may be tempted to make you the “judge” or to take your side. One of the most difficult situations is when the conflict occurred, for example, between your mother and husband. And you need to keep a neutral in this conflict: to make it clear that you care about both of them, and you will not choose “who is better. And do not pass negative information from one to the other. Remember that in this case, the negativity from both sides is poured on you. Give them the right and opportunity to talk and negotiate by themselves.
  • You have the right to expect that you will be protected from anxiety. If relatives forget that you can not worry, do not hesitate to remind them of this. But this recommendation is only for “extreme” cases, when attempts to achieve mutual understanding in discussions were unsuccessful. You shouldn’t use this trick too often, otherwise it will look like an attempt to manipulate your relatives by taking advantage of the fact that you are pregnant.

Medical Care

Medicine is an area that should help an expectant mother to bear and give birth to a healthy child. But, unfortunately, it happens that interaction with doctors is not? Often the reason that can cause stress is a situation where a woman does not receive sufficient explanations about the prescription of drugs and test results, as well as comprehensive information about the health of the future baby. Such situations can also include a doctor’s inattentive attitude towards the expectant mother. Of course, you can ask for a change of doctor in the most extreme case, but you can try to improve the relationship. To do this.

  • Show interest. Ask yourself about the terms mentioned by the doctor, and the medications that are prescribed to you. Don’t be shy to take your own initiative, because sometimes doctors themselves don’t tell you anything, not only because of lack of time, but also because they are not sure if the patient is interested.
  • Be careful when following the doctor’s orders and prescriptions. If you ignore what the doctor prescribes, or skip the mandatory deadlines for tests and examinations, it not only worsens the relationship with the doctor, but can also provoke undesirable consequences for a woman’s health.
  • Talk to your doctor. If you are dissatisfied with the doctor’s inattentive, in your opinion, attitude, you should express your opinion politely, but directly. If you experience only occasional negative attitudes from the doctor, don’t worry about it. All of us can have bad moods and personal problems. And if in general you are happy with the relationship with the doctor, small episodes of negativity can simply be forgiven without focusing on them.
  • Let there be a backup. For personal peace of mind, you need to get to know a specialist who you can go to in case the opinion of the doctor leading the pregnancy seems controversial to you. It’s not mistrusting your doctor – it’s taking care of your own nerves.

At work

It is wonderful when colleagues and superiors at work are willing to be sympathetic to the expectant mother, not keeping her after work, being loyal to sick leave and, if necessary, easing her load. In this case there is no stress. But, unfortunately, this attitude is not always observed. What to do if you assume a different development of the situation, or are already in it?

  • Keep it a secret. If you anticipate an unkind reaction, don’t share your personal joy with anyone just yet. Even if you share it with someone in confidence, you probably won’t be able to avoid the publicity. If you cross paths with colleagues when communicating on the same sites, try not to give such information there too. In a few months your situation will become obvious, but this time you’ll be working quietly. An exception is possible if for medical reasons you need to change your work regime or make it easier. Then you’ll have to bring management up to speed, because they are legally required to create the recommended conditions for you.
  • Arm yourself with knowledge. You will need to learn about the legal side of the issue. Look for information on the Internet, or better yet, consult a lawyer and learn about your rights. An expectant mother who has information and is willing to act, is shown more respect, at least formally.
  • Try as much as possible to perform their duties conscientiously, do not make yourself a “discount” in connection with the pregnancy, and do not expect it from colleagues and superiors. If the previous duties have become really difficult for you, ask the management to transfer to lighter work.

You and the people around you

During pregnancy, a woman gets a new experience of communicating with others: strangers or unfamiliar people in transportation, stores, in lines at clinics and pharmacies. Expectant mothers say that part of this experience is positive: they are given a seat, let through in lines and say compliments. But there are situations that upset the woman: blatant boorishness of the people around her during this period is much stronger.

Some of the expectant mothers listen to such “speeches” and are so upset that they can not immediately respond, then thinking about the offense for a long time. Others take an aggressive offensive stance, apparently using the slogan “offense is the best defense. But a mom-to-be is quite capable of behaving in a way that reduces the likelihood of negative attitudes from others, or deal with them if necessary.

  • Try to stay positive. If good spirits and warmth come from you, those around you will respond to that reaction. Well-meaning people show more willingness to help and even badasses hold back.
  • Choose well-meaning people if you need to ask for something. Not all people are able to consider your situation, but some are capable of it. Such people can be seen, if you just look closely: they have a calm and friendly look.
  • Avoid arguments. If the people around you (for example, in the queue) begin to grumble and do not let you pass, even if you have every right to do so, do not engage in arguments with them. Calmly tell them that you are pregnant and have the right to service without waiting in line. Then go to the office and do not stop when you leave the office after your appointment. These people are strangers to you, and you may well not consider their opinion.
  • Be prepared. If the situation requires a “response”, prepare a few sarcastic remarks at home, practice saying them with a smile. In a critical situation you are not confused, and will feel like a winner.

Real stresses in pregnant women

Unfortunately, it so happens that during pregnancy a future mother has to face events that can cause real stress. Such events may include illness and death of close relatives, fires, loss of private property, natural and man-made disasters. If such an event occurs, you can not avoid stress, you will have to cope with it in such a way as to reduce the possible harm. Well, you will have to show resilience.

  • The reaction has its stages. Whatever the stressful situation, it starts with a stage of shock and disbelief, followed by a violent emotional reaction, during which a person is almost incapable of thinking rationally. Then the adaptation stage begins, the intensity of emotions decreases, a state of “emotional dullness” arises, when a person seems not to care anymore. Then, if the process goes correctly, vital energy gradually builds up and the person becomes capable of looking for ways out of the situation. The main thing is to remember that the pain will not always control you. There will definitely come a stage when you are able to control your perception of the events that happened.
  • Accept help. Do not refuse help, if you need it, do not show heroism. Then, when the difficult period is over, you can show your gratitude.
  • Talk about what happened. Talking helps you not to hold the grief inside yourself, but to speak outwardly. There are many possibilities for this: relatives, friends, and also the Internet, where you are as anonymous as possible, but you can get a response from many people.
  • Put everything on paper. Writing about your problem, you also “expel” it from yourself, and this is especially important during pregnancy. Ask yourself a few questions and write the answers: – What exactly happened? – What are the most dire consequences? At this point, try to imagine that it has already happened, and come to terms with it. Or perhaps it will turn out that the most unpleasant thing has already happened. – How do you need to act to avoid the most unpleasant consequences? At this stage, you must take a proactive stance, and not rely only on others. After that, proceed to the implementation of what you have in mind.
  • Do not go to extremes: too passive and too active. Avoid a passive position, as it promotes the growth of internal feelings, constant “replaying” of what has happened. This only aggravates stress. However, do not be overly active and take everything on yourself. Try to stay in the “golden mean”: act on the situation, taking on some of the care and responsibility. So, the stresses of pregnancy can be different in “weight”. Some can be avoided, and some you will have to cope with. But faith in yourself and a sensible approach will help you cope with any trouble!

Rules for avoiding stress

  • Try to maintain self-control. Of course, expectant mothers are more emotional and often react much more strongly to both good and bad things. But remember that no one has canceled self-control, and in most cases, a pregnant woman is quite capable of dealing with an emotion that in a given situation may prevent her from maintaining a balanced state.
  • Evaluate your own expectations. It is not uncommon for a person to expect more from those around him than they can give him, and the mother-to-be is no exception. This applies to all spheres: family, work, communication with friends, visits to doctors and public places. If your expectations are too high, then you will constantly be on the verge of a conflict situation, which means that it will be difficult to avoid stress.
  • Down with aggressiveness! Remember: if you are positive, it has the best effect on those around you. On the contrary, your tense-aggressive attitude causes negative attitude of other people, whether they are strangers on the streets, your relatives, colleagues at work.
  • Learn to set priorities. If an event has caused you tension, think about how important it really is compared to having a baby. Put these two events on an imaginary scale, and you’ll realize that temporary troubles have lost their weight.
  • Limit the frightening information. A pregnant woman is very sensitive, so she just needs to avoid negativity. Do not watch movies with violent scenes, turn off news programs exploiting the themes of disasters. Also, do not read scary stories about childbirth on the Internet and do not hesitate to interrupt acquaintances who want to share with you the “horrors” of childbirth and sleepless nights with the baby.
  • Dream about the future! Dreams about how you will become a mom, what a beautiful baby you will have are necessary to maintain emotional balance during pregnancy. Laughter therapy will help to maintain a positive attitude. Watch good comedies, read funny books and communicate with those who keep you optimistic.

The information on this site is for reference only and is not a recommendation for self-diagnosis and treatment. For medical questions, be sure to consult your doctor.

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