How to manage stress during pregnancy?

Stress as "the body's response to any change that needs to be adjusted or responded to." Is defined. The body's reaction to these changes includes physical, mental, and emotional reactions. These changes can include physiological changes such as rapid heartbeat, rapid breathing, muscle tension, and sweating. Your reaction to these changes determines how stress affects your health. Getting pregnant is an experience that changes your life and affects your body and emotions. Your reaction to these changes depends on your personal, social or financial circumstances. Therefore, the occurrence of stress in each pregnancy has different origins and reasons. Join us with BingMag.

BingMag.com How to manage stress during pregnancy?

Stress as "the body's response to any change that needs to be adjusted or responded to." Is defined. The body's reaction to these changes includes physical, mental, and emotional reactions. These changes can include physiological changes such as rapid heartbeat, rapid breathing, muscle tension, and sweating. Your reaction to these changes determines how stress affects your health. Getting pregnant is an experience that changes your life and affects your body and emotions. Your reaction to these changes depends on your personal, social or financial circumstances. Therefore, the occurrence of stress in each pregnancy has different origins and reasons. Join us with BingMag.

The main causes of pregnancy stress

The causes of pregnancy stress in women are different, but some of the most common ones include the following:

  • Pregnancy discomforts such as nausea, vomiting, constipation, fatigue, and low back pain can be very stressful.
  • Concerns about the health of the unborn child can be a constant source of stress.
  • Hormonal changes during pregnancy can cause mood swings and changes in stress and make it more difficult to manage stress.
  • The situation at home may also cause stress; Like being a single parent or having a teenager at home. At this point, you wonder how you can deal with or deal with family problems, which include domestic violence.
  • Working women have to deal with a lot of stress and workload and the responsibility of preparing their team. Accept maternity leave.

Harmful and destructive effects of stress on pregnancy for mother and fetus

BingMag.com How to manage stress during pregnancy?

Stress can exacerbate normal pregnancy problems such as difficulty sleeping, body aches and morning sickness. Stress can also affect your eating habits; This means that it may cause you to eat more or less than you need to, gain weight or lose weight, or cause worse conditions such as gestational diabetes or preterm labor. High levels of stress

And stress can cause high blood pressure. This condition can lead to preeclampsia and heart disease. Also, some stress hormones may play a role in causing some pregnancy problems.

The immune system, which is responsible for protecting you from infection, is at risk despite stress and stress. And increases the risk of uterine infection. This type of infection can cause premature labor. Stress may also increase the risk of having a low birth weight baby. Stress not only affects pregnancy, but can later play a role in the baby's health problems. Stress triggers the release of the hormone cortisol, which can affect a baby's growth and increase the risk of depression, Attention Deficit Hyperactivity Disorder (ADHD), obesity, muscle loss, heart disease and osteoporosis.

  • Nutritional Do's and Don'ts of Pregnancy for Maternal and Fetal Health

If your baby is born prematurely, he or she may have digestive problems, respiratory problems, and poor immunity. Be. Low birth weight babies may have weak or damaged immune systems.

Signs and warning signs of severe stress during pregnancy

BingMag.com How to manage stress during pregnancy?

Because the body responds to physical, mental or emotional changes, stress symptoms can be categorized in the same way.

  • Physical symptoms can include chest pain, breathing problems, vision problems, headaches, rapid heartbeat, dizziness, fatigue, muscle aches, stomach problems, and increased sweating.
  • Mental and emotional symptoms may include confusion, nightmares, memory loss, changes in sleep patterns, and difficulty concentrating. Symptoms Emotional can include feelings of sadness, guilt, anxiety, irritability, fear, denial and rejection, anxiety, loneliness, and frustration that can lead to separation from family and friends, eating less, and Use drugs and alcohol.

Simple ways to control emotional stress during periods with Radar

It is normal to feel stressed during pregnancy. After all, it is an experience that changes your life and causes changes in your body and emotions.

Change in itself causes stress, and when you encounter the unknown, your mind is afraid. And it creates irrational thoughts that only intensify the feelings.

The definite thing is that there will be changes in every aspect of your life, so this is the best thing you can do for yourself. Accept them, embrace them, and stay calm.

The best way to stay calm is to live in the moment and be aware of the present and not the future. Of course, it's easier said than done. It is simply breathing. When you take deep breaths, you send a message to your brain to calm it down. The brain then lowers your heart rate, regulates your breathing, lowers your blood pressure, and relaxes you. When your body relaxes, you try to see things more clearly and it also helps you evaluate what is causing the stress and tension.

Sometimes, simple things like housework. It can be hard and difficult for you and even thinking about it can cause stress. If possible, ask for help when you need it and learn to trust others to do something for you. Do not be perfectionist. The most important thing is to get the job done.

Learn to be flexible with yourself and others. Unnecessary strictures can also help with your stress. If you have a busy schedule during the week, then spend the weekend playing and having fun. Now you have something to look forward to, and this thought alone can make you feel relaxed and maybe even bring a smile to your face.

4 Tricks to Reduce Stress During Pregnancy

There are a few simple but effective ways to help control stress during pregnancy. In the following, we will review these solutions.

1. Practice mindfulness

BingMag.com How to manage stress during pregnancy?

Practice mindfulness purposefully and without judgment. Mindfulness involves sitting and meditating or deep breathing. Several studies of mindfulness during pregnancy have shown that mindfulness can help reduce depression, anxiety and stress.

Mindfulness also helps pregnant women better accept their thoughts and feelings, less so. React to stress, avoid stressful situations, and be more prepared for childbirth.

You can practice mindfulness in a variety of ways. If you are a beginner, you may want to watch an online mindfulness video, listen to meditation techniques in a mindfulness app, or take a meditation class.

If you are an experienced person, you can find a relaxing environment. Sit back and take a deep breath. You can choose an anchor that can be anything that you can focus your attention on (such as your breathing, ambient sounds, smells, tastes or mantras).

During this exercise you may find that your thoughts Emotions and other senses appear, which is normal. Instead of judging yourself by these thoughts or being distracted, try to turn your attention back to the anchor. Your mind may be distracted several times during the workout. To practice mindfulness, just try to focus on the present and the future. This means being mindful.

Practicing mindfulness can be challenging, even for the most experienced. The key to success in mindfulness is to stay away from judging and stay consistent in your mindfulness practice. Even a few minutes of mindfulness training during the day can help you relax and calm down. Get at least 8 hours of sleep a night

BingMag.com How to manage stress during pregnancy?

Sleep is essential for mental health, but sleeping during pregnancy can be challenging . Pregnant women may have trouble sleeping because they feel pain and need to go to the bathroom frequently. Inadequate sleep during pregnancy can be a sign of stress or lead to stress. If you feel stressed, you may find that your mind is busy during sleep. There are steps you can take to improve your sleep, but if you still have trouble sleeping, talk to a specialist about your problem.

Try to practice sleep hygiene to improve sleep quality. These include: not consuming caffeine and sugar, not overeating before going to bed, not using electronic devices at night and making sure the bedroom is at the right temperature and dark and quiet.

You need to choose soothing tones or white tones that are less irritating than when the TV is on.

Establish a sleep routine that includes going to bed and waking up at the same time each day (including weekends). Try to exercise early in the day to feel tired while sleeping. Also, if you have trouble sleeping, do not look at your watch. Instead, try deep breathing or mindfulness so that you can feel relaxed. Eat a balanced diet

BingMag.com How to manage stress during pregnancy?

Eating a healthy diet can be effective for physical and mental health during pregnancy . When you feel better, you can think better and thus better control the stressful situations that occur to you.

Consumption of omega-3 fatty acids is associated with lower levels of stress in pregnant women. Omega-3 fatty acids are a type of healthy fat found in fish such as salmon, walnuts, flaxseed, and chia seeds. If you eat fish during pregnancy, it is best to avoid fish (such as swordfish and sharks) that are high in mercury and reduce their consumption to once or twice a week.

It is recommended that women Pregnant women should eat a diet high in healthy fats, whole grains, carbohydrates, fruits and vegetables, and avoid alcohol, high levels of caffeine, fish high in mercury, and foods that increase the risk of foodborne illness. During pregnancy, women need higher amounts of certain vitamins, nutrients (such as iron, calcium, folic acid), and vitamin D.

It is recommended that women who were at a balanced weight before pregnancy, during pregnancy. They gain about 11 to 16 kilograms. Women who are already underweight should gain more weight. While women who are already overweight should gain less weight. Consult your doctor, midwife or nutritionist for more information on healthy eating during pregnancy. Get Physical Activity

BingMag.com How to manage stress during pregnancy?

The best activity you can do to reduce your stress is exercise and meditation, and Pregnancy yoga is the best thing you can do.

When you exercise, your brain releases the hormone serotonin, which is known as a happy chemical because it is responsible for feeling healthy and happy.

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When you practice yoga, you not only practice tone and body and stretch your body, but also learn breathing, relaxation and meditation techniques. If yoga is not your favorite activity, swimming is a good option because it strengthens the muscles without putting too much pressure on your joints.

Before doing anything, consult your doctor and Ask her about an exercise program you can use during pregnancy.

Last word

The daily stress you experience on a daily basis is perfectly normal and has no negative effect on your health. . In fact, it is normal to feel stressed and anxious when you are experiencing physical and emotional changes. So let go of tension and stress. I suggest you read the 12 tricks that every mother should know to take care of her newborn baby before your baby is born.

Source: emedihealth, choosingtherapy

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