The emotional storm of the first weeks of pregnancy can be downright unbearable. Here are some tips for dealing with it.
Eat right
Avoid fatty and sugary foods, which have been shown to increase stress during pregnancy [1]. Try to choose foods rich in protein and fiber, and eat more vegetables and fruits.
Sleep more
You may ask: “More? I already sleep all the time." The fact is quality sleep during pregnancy is pretty rare. You have fewer deep sleep phases during which your body recovers. Plus, you wake up more often than usual [2].
Therefore, there is no such thing as too much sleep right now. Scientific research shows that sleep helps your body regulate stress [3]. Go to bed early if possible and give yourself some quiet time in the afternoon.
Exercise
Exercise not only improves well-being but also helps to cope with stress: it reduces the risk of depression and anxiety disorders in pregnant women [4].
Most sports and types of exercises are safe for pregnant women. Only contact games like football or basketball, scuba diving, surfing, alpine skiing and gymnastics should be avoided.
But if you're not a big fan, you don't have to torture yourself and go to the gym every day. A 30-minute walk every day will be enough. You may find it easier if you have a partner to walk with. You can sign up for group classes, such as prenatal yoga [5].
Share your experiences with loved ones
It is important to talk to your partner and family about how you are feeling, because they may not be aware of what is causing your stress. By explaining the situation to them, you will prevent many misunderstandings. We hope that your loved ones will be able to understand you. Studies show that pregnant women who have supported are better able to cope with emotional difficulties [6].
Talk to other pregnant women
Find your tribe of other mamas who understand what you are going through. Hearing from other women in similar situations helps us feel less alone. If there are no pregnant women among your friends, then get connected to mama groups on social networks. Some of these also hold offline meet-ups.
Stop googling
Mood swings are often triggered by intense anxiety. It’s natural to have some anxiety during pregnancy, but you do not need to exacerbate it with endless information (and misinformation) on the Internet. You do not need to voraciously read articles for days on end. Any serious concerns should be discussed during your doctor's appointment [7].
Be patient with yourself
This is not easy, especially if you are used to always doing everything perfectly. But pregnancy is not a competition. You do not have to live up to some kind of idealized version of pregnancy [7].
Allow yourself some grace. Don't blame yourself for getting annoyed, lashing out at loved ones, or crying. Pregnancy is stressful, both physically and emotionally. There is no need to demand from yourself over-the-top perfection. Find ways to express yourself. Letting off steam is good for health — this is a scientific fact [8].
