Pregnancy is associated with many physical, emotional, and psychological changes for expectant mothers. While it's a joyous and exciting period, it can also bring about significant stress. In this week's Mental Health Matters, we spoke to Dr Anusha Rao P, Consultant Obstetrics and Gynaecology, Yashoda Hospitals, Hyderabad, to understand the impact of stress on pregnancy and learn how to manage it for the health and well-being of both the mother and the developing baby.
Causes of Stress During Pregnancy
"Stress during pregnancy can arise from various sources, such as hormonal fluctuations, changes in body image, financial concerns, relationship dynamics, and worries about childbirth and parenting," said Dr Rao.
She said that the body's stress response, triggered by the release of hormones like cortisol and adrenaline, can have implications for pregnancy outcomes. Research published by the journal BMC Pregnancy and Childbirth suggested that high levels of stress during pregnancy are associated with a higher risk of complications, including preterm birth and low birth weight.
Also Read: Do You Know What Fruits To Not Eat During Pregnancy? Refer To This Pregnancy Diet Guide
Concerns About Stress During Pregnancy
"One of the key concerns about stress during pregnancy is its potential impact on the baby's developing brain," said Dr Rao. She added that chronic stress can lead to increased inflammation and reduced blood flow to the placenta, which may affect the baby's growth and development.
"Elevated stress hormones in the mother's bloodstream can cross the placental barrier and impact the baby's developing stress response system, potentially leading to long-term health consequences," she suggested.
How To Manage Stress During Pregnancy
To avoid or manage stress during pregnancy, there are several strategies that expectant mothers can consider, such as:
Dr Rao suggested that you should prioritise self-care activities that promote relaxation and emotional well-being. Citing examples, she added that you can engage in activities you enjoy, such as reading, taking leisurely walks, or listening to calming music.
"Practising relaxation techniques, such as deep breathing, progressive muscle relaxation, and mindfulness meditation. These techniques can help reduce stress hormones and promote a sense of calm," said Dr Rao.
The doctor said that you can also practise prenatal yoga, which combines gentle stretching, breathing exercises, and relaxation techniques. It not only helps alleviate physical discomfort but also supports emotional well-being.
Dr Rao emphasised maintaining a balanced and nutritious diet. She said that nutrient-rich foods can support the body's physical and emotional resilience during pregnancy.
"Openly communicate with your partner, friends, and family about your feelings and concerns. Sharing the thoughts can help the new mother feel supported and understood," she stated.
Also Read: A Pregnant Woman’s Activity Affects The Baby, Know With Examples
"You should also build a strong support system of friends, family, and other expectant mothers," said Dr Rao. She added that connecting with others who are going through similar experiences can provide comfort and understanding.
You should also prioritise rest and quality sleep. Dr Rao said that fatigue can amplify stress, so make sure to listen to your body's cues for rest.
"Make sure that you regularly attend prenatal check-ups and discuss your concerns with the obstetrician. They can provide guidance and resources for managing stress during pregnancy," she highlighted.
"Lastly, if you find that stress is overwhelming or persistent, consider seeking support from a mental health professional who has experience with pregnancy-related stress," said Dr Rao.
Conclusion
Managing stress during pregnancy is crucial for ensuring a healthy pregnancy journey for both the mother and the baby. By incorporating relaxation techniques, self-care practices, and maintaining open communication with healthcare providers and support systems, expectant mothers can navigate the challenges of pregnancy more effectively. Remember that seeking help and support when needed is a sign of strength, and taking steps to manage stress will contribute to a positive pregnancy experience.
[Disclaimer: This article is for informational purposes only. Consult your healthcare provider to get a thorough diagnosis and treatment as per your health needs.]