De-stress during pregnancy is one of the important points for you to have a more comfortable pregnancy. We recommend that you read our article for more.
A study published points to a connection between stress and miscarriages. In research conducted on pregnant women and lab mice, stress reportedly caused the release of a cascade of hormones, leading to spontaneous abortion in some cases.
You can learn about pregnancy stages and get week by week pregnancy information in our website.
Stress is an Important Factor
The idea that stress could affect fertility was no news to Amy Townsend of Olathe, Kansas, “My husband and I tried for three years to have children,” Townsend says. “I had an ectopic pregnancy, a miscarriage and just a general lack of success. I was also working an incredibly high-stressed job as a television news reporter at a local affiliate. I loved it, but it was a pressure-filled job where you lived and died by seconds.”
To learn about ectopic pregnancy : What You Need to Know About Ectopic Pregnancy
The couple was on the verge of consulting with an infertility expert when Townsend changed jobs. “Although I wasn’t looking for another job, I was offered a communications position outside of television news, with real holidays, weekends off and the chance to go home at the end of the afternoon,” she says. After 13 years in television, the time seemed right for a career change, so Townsend switched jobs and settled into a much more laid-back work environment.
“Within a month, I was pregnant,” Townsend says. “My daughter turned 10 this year. A subsequent pregnancy occurred without difficulty. Eleven years ago, nobody seemed to talk much about stress and pregnancy problems. But I was convinced then, and still am, that it played a huge role in our experience.”
The irony, of course, is that there are few things more stressful than pregnancy, especially for those who’ve endured years of trying, complications and disappointments. But take heart! There are simple ways of relaxing and de-stressing – and many don’t require major life changes such as switching jobs. (De-stress During Pregnancy)
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Learn About Life Management
Dr. Jay Winner is a family physician and stress management teacher for a large medical clinic in Santa Barbara, Calif. He is also the author of a book and CD set, Stress Management Made Simple: Effective Ways to Beat Stress for Better Health. One of the principles Dr. Winner teaches for remaining calm is patience.
“Learn patience with others,” Dr. Winner suggests. “One way to have more patience is to realize that when people are rude, they are usually suffering in one way or another.” Dr. Winner also recommends learning a relaxation exercises.
“Learning to relax for a specified period of time will help you learn to relax throughout the day,” he says. “The present moment can only be the way it is. Much of our stress comes from wishing it were different. As we pursue our goals of changing the future, we need to enjoy the process. To do so, let go the thoughts of ‘I wish this or that were different.’ Then enjoy a breath or other present moment sensation and relax one of your muscle groups. Doing this many times a day will decrease your overall stress level.”
Much frustration stems from being forced to wait – in line at the store, in traffic, on hold on the phone – and our anxiousness to get everything checked off our to-do list. Instead, view these aggravations as an opportunity to regain your breath and your perspective.
“Waiting in line gives you the rare opportunity to just relax,” says Dr. Winner. “List the things in life for which you are grateful, meditate on your breath, talk to one of the other customers or look at a magazine. Or, if you’re waiting in traffic, enjoy some relaxing music.”
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Keep Your Balance
Kathleen Hall is author of Alter Your Life and founder and CEO of a company of the same name dedicated to guiding individuals and corporations toward greater work-life balance. She has studied under Nobel Peace Prize winners the Dalai Lama, former president Jimmy Carter and Bishop Desmond Tutu, among others.
“Remembering your breath is your first line of defense for stress during pregnancy,” Hall says. “Most people take shallow breaths, especially when they’re stressed, which starves the body and brain of oxygen. When we’re tired we might respond to someone in a negative way and later feel sorry for our words. Develop the practice of taking a deep breath, or two or three, before answering someone in a tense moment. The breath clears the mind, body and soul.” (De-stress During Pregnancy)
As with most things in life, it all starts with your attitude. And Hall recommends an “attitude of gratitude” to help moms-to-be remain grounded and calm. “Choose a positive, loving attitude that you will maintain during pregnancy,” she advises. “If you have a tense attitude you’ll release more stress hormones, and these can build up over a long pregnancy. Not only is this not healthy, it’s not much fun. Make a decision that this pregnancy will be a ‘flow experience’ and believe there is a purpose for everything that you’re going to experience. Pregnancy is a process, and it will have ebbs and flows, but your attitude will help create the neurochemicals to support your health.”
Also, check our another article about managing stress during pregnancy : Managing Stress During Pregnancy
Another option to relax even the tensest of bodies is a warm bath – as long as the water temperature doesn’t exceed 100 degrees F, says Hall. “A Harris interactive poll found that 100 percent of the 2,000 women interviewed found baths relaxing,” she continues. “The bath is a relaxing ritual that refreshes and resets the body’s equilibrium after stress and helps prevent stress. If a bath isn’t available, a long, hot shower works well, especially if you can imagine the stress is going down the drain with the water.”
Hall also prescribes “minis” each day for those in tiring or stressful situations. These one- to three-minute stress busters should be done at least once in the morning and once in the afternoon or evening. “Take a moment to close your eyes or focus your eyes on something, take several deep diaphragmatic breaths and repeat a one- to three-word affirmation with each deep breath,” she says. “I like to say, ‘Keep letting go.’ After just a minute or two, you feel like a new person with a new sense of energy and clarity. Science tells us that just this moment of stillness helps reset the stress reaction in our body.”
Finally, Hall suggests keeping some sort of beads with you at all times – in the car, purse and by the bed. “Stop for a minute, pick up your beads and as you touch each bead breathe and say a one- to three-word affirmation or prayer,” she says. “You’ll be surprised how calming this practice can become. It’s a practice that has been used for thousands of years across cultures to reduce stress.”
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Fern Reiss, author of The Infertility Diet: Get Pregnant and Prevent Miscarriage, suggests simple acts to help pregnant women de-stress. “Mild exercise is great for de-stressing and is great to keep you in shape during a pregnancy, too,” she advises. “One such option is yoga, which is super at beating stress and one of the most gentle exercises a pregnant woman can engage in.”
If you want to learn about yoga during pregnancy : Doing Yoga in Pregnancy
Reiss also recommends finding time to meditate daily. “Whether you prefer real lotus pose meditation or just relaxing by the ocean and watching the waves go in and out, meditation can help significantly with stress and is fun and easy to learn,” she says.
And if all else fails? Take a vacation. Whether it be a week-long trip to the mountains or a weekend away, Reiss advises stressed-out moms-to-be to take vacations in the weeks and months before giving birth. And if you don’t have the time or finances to slip out of town, treat yourself to a mini-vacation at home to regroup and unwind. After all, these months may be your last opportunity to sneak away guilt-free for a while!
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