Pregnancy is an exciting journey, but it can also take a toll on your mind, body, and spirit. With so many changes happening day to day, it can become difficult to remain relaxed. However, it’s completely normal to feel somewhat anxious during pregnancy. Let’s explore some helpful ways to reduce stress during pregnancy.
When you’re stressed, your body releases hormones that can cause your muscles to constrict. Particularly during pregnancy, when your body is rapidly changing, it can be difficult to realize just how tense your muscles feel. Therefore, it’s important to engage in routine stretching sessions to counteract the tightness and relieve stress during pregnancy.
If you start to feel anxious, take a few minutes to focus on loosening your back, legs, neck, and arms. While you’re stretching, it’s also helpful to focus on deep breathing for added relaxation. If you’ve been sitting for a long period of time, try to get up and walk around to promote blood circulation and stretch your muscles. Once you focus on certain parts of your body, you’ll realize how good it feels to methodically relieve tension.
Another helpful way to reduce stress during pregnancy is through positive self-talk. Repeating positive mantras in your head will help your mind focus on the good while releasing negative thoughts. There are no hard and fast rules when it comes to mantras. Simply find a sentence that makes you feel happy and empowered, such as, “I am confident, healthy, and capable of caring for my baby.” Repeat this mantra during anxious periods to remind yourself of your abilities.
You can also write your mantra down on sticky notes and post them throughout your home as a nice reminder. Stick one to the mirror in your bathroom and practice repeating positive affirmations as you get ready each day. Over time, you’ll be able to train your brain to focus on the good when your nerves start to get the best of you.
A massage is a great way to relieve stress and stretch your muscles during pregnancy. Although you can massage yourself when you start to feel tense, it always feels better to have a professional work out your knots. Keep in mind you should always consult your doctor before receiving a prenatal massage. Once you have approval, be sure to visit a licensed massage therapist who specializes in treating pregnant women.
Since your joints and ligaments swell when you’re carrying a baby, a high-quality massage can provide pain relief. Tell your therapist if you feel increased discomfort in your pelvis, shoulders, or legs so they can focus on those areas. Many pregnant women also experience sciatica nerve pain, and a massage can relieve some pressure throughout the lower back and down one or both legs. Lastly, one of the most critical benefits of massage during pregnancy is that it can lead to improved sleep. High-quality sleep is incredibly important for expectant mothers, and a soothing massage can help you feel drowsy and relaxed. If you’re experiencing anxiety or insomnia, a calming massage can aid your sleep efforts.
Following these tips can help you feel happy and calm during your pregnancy journey. When you start to feel overwhelmed, take a deep breath and think about the joy you’ll feel when you’re holding your baby for the first time.