Everyone experiences varying levels of stress throughout their lifetime, however during pregnancy reducing the exposure to stress and burnout is a priority. Relaxation is a skill, and a valuable one! Therefore, It’s essential to have reliable strategies we can turn to during stressful periods.
A lot of expectant mothers continue to work their usual jobs throughout their pregnancy, whether by choice or because of necessity. Even a job you love can be a source of stress, not to mention a job you don’t. Run-of-the-mill realities like important meetings and working after hours can take an extra toll on your body during pregnancy. It’s important to protect yourself and baby from the adverse effects of stress.
How serious is work stress, really during pregnancy?
Stress is a part of life. Biologically speaking, it can even be useful for narrowing your focus and ignoring distractions. The real problem is chronic stress. The sad truth is many of us are chronically stressed, especially by our jobs. When we are under stress, our bodies secrete the hormone cortisol, which suppresses the immune system, increases blood pressure, and impairs digestion [1]. Obviously, this is not a biological response we want continually affecting our bodies especially during pregnancy
Does this stress affect my baby?
Unfortunately, yes. Your cortisol is able to permeate the placenta and affect the baby, impacting growth and development. This exposure to stress increases the risk that your baby will develop cardiovascular disease [2]. Pregnant women who experience chronic stress are more likely to have miscarriages [3] and premature births [4].
Before you panic (please don’t panic!), know that a period of chronic stress is not guaranteed to result in these extreme effects. Many women experience chronic stress during pregnancy, and most give birth to healthy babies. However, recent research shows that stress during pregnancy can take a toll later in your child’s life. During infancy and preschool age, they may experience sleep disturbances [5]. School-aged children may experience adverse effects on their ability to learn and focus, as well as control their emotions [6, 7]. Teenagers who are exposed to high levels of stress as babies are at a higher risk of depression [7].
What can I do?
First, remember that nothing happening at work is more important than the health of you and your baby. Do your best to reframe those demands in your life and remember to keep perspective; it’s unlikely that the world will end if something is not done perfectly or at lightning speed.
Secondly, communicate with your supervisors at work. Under federal law, you are entitled to reasonable adjustments during pregnancy that can make working while pregnant a little easier. These adjustments can include working from home, a flexible working schedule, and more breaks during your working day.
If your career is a priority, and you’ve worked hard to get where you are, it’s natural that you might have some anxiety about slowing down. You might even feel a bit guilty that some of your coworkers are taking on extra responsibilities while you’re pregnant or during your maternity leave [8]. We get it. There’s nothing wrong with ambition and getting satisfaction from your work. But remember that your body is under a lot of biological stress right now due to pregnancy and adding more stress is definitely not a good idea.
What can I do to manage my stress levels?
Managing stress is key to maintaining health and wellbeing during pregnancy. Here are a few things you can try to manage and stress you may experience.
Trying relaxation techniques such as prenatal yoga and meditation.
Try to eat the right foods and maintain a balanced and healthy diet. Don't be afraid to treat yourself once in a while—but remember that fueling your body with healthy choices will ensure you and baby are getting the nutrients you need to feel good and strong, physically and mentally.
Stay active. Try going on a walk a few times a week or alone or with someone, exercise and at least try to move your body. Exercise releases chemicals in the body called endorphins, which can improve your mood and even relieve symptoms of depression and anxiety.
Focus on breathing when you do feel stressed or overwhelmed. Taking deep breaths help us get extra oxygen into our bodies, which in turn helps our muscles, bodies and brains feel relaxed.
Make resting a priority. Sleep doesn’t always come as easily when a pregnancy progresses. But try and make sure you are getting the recommended 7-9 hours or sleep every night.
Meet other pregnant women via local groups and sessions in person or online. Sharing your feelings with others and connecting with people who are going through the same experience can help to lighten the load you may be carrying.
Everyone has physical limitations, and if you don’t listen to your body, it will get your attention sooner or later. Listen to your body, and respect those limitations. Say no to new responsibilities and extra projects, and take care of what matters in the long term: your health and your baby’s health [8].
This article was created in association with UNFPA, the United Nations sexual and reproductive health agency.
