Finding out that you’re expecting a child can bring a rollercoaster of emotions your way. A lot of people feel joy and excitement while others may feel nervous or unprepared. Some individuals can experience a combination of the two depending on the day or where they may be in their pregnancy.
All of these emotions, the positive and the negative, are completely common when pregnant. Bringing a baby into the world is a big life change.
It makes sense for someone to have anxiety about it all. Still, it is important to try to keep levels of stress and anxiety down while you’re pregnant.
Here’s how to keep your anxiety at bay while pregnant.
Prioritize Your Sleep
There’s a good chance that your sleep cycle and routine are already thrown out of whack due to pregnancy hormones and the changes that are happening in your body. It may become more difficult to fall asleep or stay asleep throughout the night due to being uncomfortable or having to take frequent trips to the bathroom. Sleep is an essential human need. It’s what helps someone feel rested and recharged so that their body and brain are able to function to the best of their abilities. Here are a few ways that you can take back control over your sleep schedule and routine:
- Go to bed around the same time each night.
- Wake up around the same time each morning.
- Try to limit naps during the day.
- Limit or reduce your caffeine intake.
- Make sure your sleep space is comfortable and cozy.
Move Your Body
Exercise is a beneficial activity for everyone, especially individuals who are pregnant. Moving your body is a great way to improve one’s physical health, but it’s also known for having a positive impact on one’s overall mental health and wellness. Going on a long walk outside or attending a pregnancy-approved workout class can help to reduce stress and anxiety, improve sleep quality, as well as increase one’s overall mood.
Practice Mindfulness
A lot of anxiety can come from worrying about future experiences that haven’t occurred yet or focusing all of your time and attention on past events that you’re unable to change. Practicing mindfulness is a great way to shake all of those anxious thoughts and bring your attention back to the present. Mindfulness helps to ground you and keep you comfortable and happy in the current moment. It’s a highly beneficial way to keep your stress and anxiety levels down to protect yourself and your baby. Here are a few ways that you can implement mindfulness into your daily routine:
- Body scan
- Deep breathing
- Meditation
- Repeat a mantra
- Start a journal
- Yoga
Lean On Your Loved Ones
Having a support system in place is essential for a positive pregnancy and for your quality of life after giving birth. Even if you feel alone during your pregnancy because none of your family and friends are pregnant or you have a lack of support in your home life, it’s important to seek out people that you love and trust to be there for you. Try not to withdraw or self-isolate during this time. Let your partner, family, and friends know what you need from them so they can show up to support you however you need it. There are also local pregnancy and parenting support groups that you can join to meet other like-minded individuals who know what you’re going through firsthand.
Seek Additional Support
Stress and anxiety are extremely common while pregnant. Even though these are common occurrences, it’s important for people who are pregnant to keep their anxiety and stress levels down to make sure not to cause harm to themselves or their baby. This can be easier said than done as pregnancy comes with a lot of unknowns. If you need additional support during this time, we’re here for you. Reach out to us today to learn more about how we can assist you.