Stress-Less

STRESS 

Recent research reveals that high amounts of stress experienced by the mother during the gestation period may have adverse outcomes for both the mom and baby and its impact can directly and indirectly have lasting consequences that span many generations. But, stress is a necessary and sometimes helpful part of health! In fact, stress hormones experienced by the mother in pregnancy can directly impact healthy brain development. However, stress can trigger anxiety and depression in the mother, which can lead to an unhealthy stress experience. So, the key is finding the right kind of help with the right support in a mother’s most stressful moments. 

            Data shows that no matter how you choose to relax, in simply 15-20 minutes (or less even) you can shift your stress response. Not only will this be beneficial to help you manage stress while trying to conceive, it will help carry you through pregnancy and postpartum. Men tend to receive less personal and institutional support around the transition to parenthood than mothers, although for both there is a lot more we could be doing to support this transitional time. Carving out the time and space for a relaxation window now will help you keep it. 

            For many of us our instinct is to say we don’t have time for a relaxation window; we’re all so busy all the time, and it’s much easier to put others first. This feeling that we’re always running out of time is an example of perceived stress and if prolonged, could lead to chronic or severe psychological distress. The power you hold is in the ability to actively engage in relaxation techniques available at your fingertips whenever you need them. Learning these habits now will set you up in the pregnancy and postpartum time period to actively and fully engage with your infant, decrease your risk of postpartum anxiety and depression, and improve breastmilk production and let-down. 

Here are a few tips on ways to manage your stress levels in pregnancy:

SLEEP: Get adequate rest and sleep-listen to your body. If you are tired, take a break and either nap for 30 minutes or try to go to bed early. Sleep is very important for mental health and well-being. A good night’s sleep naturally helps regulate stress hormones. Good sleep hygiene, such as going bed at the same time every night and finding a consistent wake time that works well for you and your family will do wonders for stress resilience.

TOUCH: Reflexology during pregnancy may help reduce low back and pelvic girdle pain and associated stress

MEDITATE YOUR MIND: Mindfulness training during pregnancy may effectively reduce pregnancy-related anxiety and worry

BREATHING: Relaxation breathing techniques show beneficial effects on reducing perceived stress in pregnant women

PRACTICING GRATITUDE: Gratitude-based intervention has the potential to reduce stress in pregnancy

MASSAGE & AROMATHERAPY: Aromatherapy massage (lavender essential oil) could significantly decrease stress and enhance immune function in pregnant women

HEALTHY DIET: Eat a healthy diet-a well-balanced diet is necessary for your brain health as well as your body. Limit sugar and caffeine intake when possible. Avoid dehydration since it can affect your mood. Try for ½ your growing body weight in pounds in fluid ounces daily. If you are breastfeeding, try for your full growing body weight in pounds in fluid ounces daily.

HAPPY GUT: Use probiotic and probiotic food sources to support your mood. There is a close link between mood and gut health. People who experience anxiety might be helped by regulating microorganisms (bacteria) in their gut. In a recent randomized controlled trial (2022), it was shown that university students with high-levels of stress can decrease their perceived level of stress by taking Lactobacillus Rhamnosus. It is often difficult for your body to decipher between real vs. perceived stress. It’s as though the idea of a stressful event can be experienced as it was as stressful as the event itself.

MOVEMENT: Exercise-has been shown to stabilize and improve mood and sleep levels since it helps to produce endorphins, which are chemicals produced by the brain that makes you feel happy.

YOGA: 2X weekly yoga decreases depression, anxiety and perceived stress, and enhances immune function in pregnancy.

GET OUTSIDE: Exposure to natural green (park) and blue (ocean) environments can lower stress and improve mood. Even in urban environments exposure to the outdoors improves stress response.

ASSESS: Understand your triggers-try to pay attention to things that can trigger your stress. Triggers may be related to work, family, money, or friends.

ASK: Seek professional help-if stress levels continue to stay high and become unbearable, talking to a therapist might help you cope with your feelings.