What causes stress during pregnancy?
Along with the array of feelings that come with bringing a new human into the world, you're dealing with a host of physical symptoms and changes right now. Who wouldn't be stressed?
Pregnancy brings a lot of new worries into your life. You're trying to focus on staying healthy, and you're watching just about everything you eat, drink, and do now. You may worry about how you're going to take care of your baby when they arrive. And if you've got a job, you may have the added pressure of trying to get all your work done before you go on maternity leave.
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Now, throw hormones into the mix. Changing hormone levels during pregnancy can cause mood swings, and these emotional rollercoasters may make it harder for you to handle any stressors you face too.
What does stress during pregnancy feel like?
Stress isn't just in your mind, where it can make you feel frustrated, worried, upset, or angry. Stress can also cause physical symptoms such as:
- Trouble breathing
- Increased heartrate
- Heart palpitations
- Stomach aches
- Panic attacks
- Teeth grinding
- Fatigue
Stress can also make some of your standard pregnancy symptoms feel worse, including body aches, headaches, nausea, and trouble sleeping. (Stress can aggravate preexisting chronic conditions that you had before you were pregnant too.) Stress during pregnancy can also either tank your appetite or make you want to eat too much, which might get in the way of maintaining a well-balanced diet.
What are the effects of stress on pregnancy?
Stress can have many effects on pregnancy. But first, it's important to recognize that normal things that may stress you out every day, like worrying about an upcoming ultrasound or getting frustrated while stuck in traffic, aren't bad for your baby. These typical, everyday stressors won't hurt your baby, and won't cause a miscarriage, either – there's no medical evidence that links the two.
But stress can cause problems if it's intense or doesn't go away. Studies have linked chronic stress (that's stress that is prolonged, constant, and gets in the way of your ability to function) to pregnancy complications like preterm birth, preeclampsia, and low birthweight.
A divorce, money problems, or major health problems are serious stressors worth talking to your doctor about, especially if you find yourself managing them by smoking, drinking alcohol, or using drugs.
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Posttraumatic stress disorder (PTSD) happens to some people who've lived through a traumatic event such as a sexual assault, abuse, or a natural disaster. When you have PTSD, you relive the traumatic event over and over again, which can be very distressing. Some research has found that women with PTSD may be more likely to have a premature or low-birth-weight baby than women without it. Your doctor and a counselor can teach you ways to avoid your PTSD triggers and manage its symptoms.
Remember that many pregnant women are exposed to stress and still have healthy babies. How you deal with your stress can make a difference.
What can I do to cope with stress during pregnancy?
Take time out. When you feel yourself getting upset, take a short break. A few minutes of meditating, reading a magazine, talking with a friend, or going for a walk may be just what you need. Indulge in a prenatal massage to soothe your sore spots and help you relax.
Blow off steam. Any type of physical activity relieves tension and releases feel-good endorphins. Exercise helps you have a healthy pregnancy and can improve your emotional well-being. Try walking, swimming, or prenatal yoga – whatever your preferred way to get moving is. If your healthcare provider has told you not to exercise, try putting on music and belting out some of your favorite songs. Or write in a journal, where you're free to express all your feelings.
Take a deep breath. If you feel yourself tensing up, you're probably holding your breath. Sometimes people breathe shallowly, from the chest only, when they're in pain or stressed out. Deep breathing can help. Here's an exercise to try: As you inhale, expand your belly. When you exhale, let your belly relax and release all your tension. Focusing on your breath can help you gain more control over your thoughts and emotions, so you can handle difficult situations more effectively.
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Surround yourself with positive people. How do you know if your friends are good for you? Pay attention to how they make you feel when you're around them. If someone upsets you, try to avoid that person during your pregnancy. Later, you can decide if it's worth continuing the relationship or confronting the person about your feelings.
Be mindful. Mindfulness is the practice of learning to focus your attention on the present with curiosity, openness, and acceptance. Mindfulness-Based Stress Reduction (MBSR) is a popular stress relief method, and there are many MSBR books and apps that can teach you how to use mindfulness in your daily life.
Prepare for unwanted attention. Does it bother you when people touch your belly or comment on your size? Rather than getting upset, plan ahead for how to handle rude comments.
Talk it out. Instead of bottling up stress, let it out. Vent to a good friend, your partner, or a counselor.
What should I do if I feel like my stress during pregnancy is out of control?
If stress and worry are a regular presence in your life and you can't shake them, talk to your doctor. When you don't manage stress while pregnant, it can get to the point where it feels overwhelming. Chronic stress can prevent you from being able to relax or ever stop thinking about your worries, and it can build up to where it starts to feel out of control. Stress can also spiral into depression or anxiety during pregnancy, leaving you feeling constantly worried or fearful.
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Getting treatment can help you feel better. Your primary care doctor or ob-gyn can refer you to a therapist, counselor, or other mental health professional. Talk therapy is one treatment for chronic stress, anxiety, and depression. Sitting down one-on-one in-person or virtually with a therapist, you'll learn techniques to manage your stress and anxiety in a healthier way.
