Various changes that occur during pregnancy often cause stress during pregnancy. Although this condition is generally normal, pregnant women still need to manage stress properly so as not to cause health problems for themselves and the fetus.
Stress during pregnancy can be caused by various things, ranging from hormonal changes, a heavy pregnancy process, or tension before delivery. When experiencing stress, pregnant women will find it difficult to control emotions.
If not managed properly, the stress that arises during pregnancy can increase the risk of preeclampsia, miscarriage, premature birth, to low birth weight babies. When often stressed, pregnant women can also experience various complaints more often, such as nausea, canker sores, and no appetite.
Recognize the Symptoms of Stress During Pregnancy
Although common, prolonged or chronic stress during pregnancy can affect the condition of pregnant women and fetuses. When stressed, pregnant women will experience several symptoms, such as:
- Headache
- Sleep disturbance
- The pulse is beating fast
- Feeling worried or anxious
- Easy to get angry
- Eating disorders
The role of husband and family is very important in managing stress experienced by pregnant women. If stress during pregnancy can be handled properly, the risk of health problems for the mother and baby can be reduced.
How to Overcome Stress During Pregnancy
There are several ways that pregnant women can do to deal with stress during pregnancy, including:
1. Get enough sleep
During sleep, the brain will control the nerves that help the body to deal with stress. However, getting enough sleep is not an easy thing for pregnant women to do, especially in the third trimester of pregnancy.
To get a comfortable sleep, pregnant women can adjust the room temperature to keep it cool or sleep in a certain position.
2. Take a bath with warm water
Bathing with warm water is known to have a calming effect, so it can reduce anxiety and stress during pregnancy. However, make sure the water pregnant women use is warm water, not hot water.
3. Listen to your favorite music
Listening to music for at least 30 minutes is believed to lower cortisol levels or the stress hormone in the body. Thus, pregnant women can handle stress during pregnancy.
4. Do exercise regularly
When you exercise, your body releases endorphins, which can relieve stress. Choose sports that are safe for pregnant women, such as yoga, pilates, walking, or swimming. Exercising for 10–20 minutes can help pregnant women deal with the stress they are experiencing.
Pregnant women can also try meditation techniques, such as mindfulness, to overcome anxiety, stress, and depression.
5. Eat healthy food
Stress can make pregnant women feel like eating or snack at all times. Make sure the heavy meals or snacks that pregnant women consume are healthy and nutritious. Avoid consumption of fast food and excess sugar. In addition, drink plenty of water and don't skip breakfast.
6. Ask other people for help
Stress during pregnancy can be caused by work pressure, both at home and at work. To overcome this, pregnant women can ask their partner for help to do housework or ask a coworker for help if the work is too burdensome physically or mentally.
7. Take a special class for pregnant women
One of the causes of stress during pregnancy is the fear of childbirth and caring for a newborn. To overcome these fears, pregnant women and their partners can take prenatal and antenatal classes which are usually available in hospitals.
8. Express your complaints to the closest people
Tell about what pregnant women feel to the closest people, whether they are family, spouse, or closest friends. Their support is certainly very meaningful for pregnant women in dealing with stress during pregnancy.
Also, avoid comparing the conditions of pregnant women with other people, because everyone has a different experience.
Stress during pregnancy is a normal thing experienced by pregnant women. However, this condition must be managed properly so that it does not develop into chronic stress that affects the health of the mother and baby.
If some of the methods above are not able to cope with stress during pregnancy, pregnant women are advised to consult a doctor so that they can be given the right treatment.
