Relaxed Mind = Relaxed
Body
The effects of stress
during pregnancy are inconsistent
and inconclusive. There are some evidence
suggesting that stress during pregnancy can cause
lower birth-weight babies and children developing
behavioral problems. On the flip side contrary views
suggest that since the human productive system appears
to be remarkably resilient in its ability to endure
the vagaries of human emotions, no amount of stress
can harm the fetus. In general premature births
and low birth weight because of stress effects is
extremely minimal in incidence, if at all. Since
there is no conclusive evidence indicating possible
harm to the baby, you still need to manage stress
during pregnancy for your own well being.
• Stress is very much a part of most people's
lives.
• Stress can be encountered in everyday hassles
like bills to pay, long queues or traffic or poor
time management.
• Stress during pregnancy can be chronic as in situations
of domestic abuse.
• Stress during pregnancy can be acute as
in the death of a loved one.
• Stress during pregnancy can lead to harmful
tendencies such as drinking.
• Stress during pregnancy can be constructive
- you feel exhilaration and positively challenged.
• Too much stress during pregnancy though
leads to mental and physical ailments. You will
no longer feel charged but bogged down instead.
• Stressed out people often get angry quickly
and fall sick easily
Often we can't tell if we are suffering from stress.
The way you live and your reactions to everyday
situations can affect your stress level. Do you
sleep well or do you worry about your work and family,
health, money and other everyday concerns. If yes
you could be stressed.
The
signs
• Reduced concentration or focus
• Irritation or feeling hassled easily
• Disturbed eating patterns i.e. loss of appetite
or binging
• Insomnia and fatigue
• Feeling anxious all the time
• Withdrawal
• Body aches and headaches
• Inability to relax
• High blood pressure
Stress
lowers the libido
in both sexes and may affect infertility. A woman
who is highly stressed may ovulate irregularly while
in some men there is a decline in sperm production
when unduly stressed. Stress can cause a cycle -
not conceiving when you want to can stress out the
couple and in turn make conception more tedious.
Research has likened infertility related stress
to life threatening illnesses such as heart disease
and cancer!
Stress
Busters
Today, managing your life means managing the stress
that comes with it. During pregnancy it helps if
you are relaxed. You will have to deal with fewer
aches and ailments, get to sleep better and feel
less tired, be less dependent on artificial stimulants
and generally be more alert and efficient. Most
importantly, you will enjoy your pregnancy more.
• If you feel stressed and find relief when
you receive help or support, then by all means accept
the help that is coming your way. Grab the offers
from friends, family and colleagues and lessen your
work load whether at home or at work. Delegate or
eliminate some of your work responsibilities. List
the number of tasks for the day and cross each task
off your list as you finish it.
• Take time out. Spend time away from pressure
and activity without feeling guilty. Steal moments
and relax in a tub or under a shower, guilt-free.
Devote some planned time to music or a book or magazine,
TV or any other activity you enjoy.
• Share your worries with someone: your partner,
a friend or a professional counselor. Talking helps;
talk about how you feel. Talking with your doctor
for instance will also help monitor your general
well being.
• Exercising helps. Go for brisk walks in
the fresh air. Exercise helps the body release endorphins,
the natural 'feel good' chemicals, which also energizes
you. You basically get a chance to unwind and reflect.
• Get a massage from your partner or arrange
a masseur to come home. Massage helps to remove
the knots from tensed muscles, especially those
around the neck, shoulders, back and head. A good
massage meant for pregnant women combined with aromatherapy
if that can be arranged will help. (Check on aromatherapy
oils which are safe during pregnancy first.)
• Finally don't ignore your diet. What you
eat has an effect on how you feel. Eat fresh fruits
and vegetables and avoid snacking on high energy
foods such as biscuits and sweets. They are quick
energy fixers, relieving you for 10 mins or so but
when your sugar levels take a dip afterwards you
are left feeling no better off, lethargic even.
Energy levels that go yo-yoing worsen the mood swings
you are more prone to now. It helps to have several
small healthy meals to maintain your blood-sugar
at steady levels. Eating smaller meals instead of
three larger ones will also help control pregnancy
sickness.
• If you are still working make it a practice
to put some time aside for yourself. By doing this
you will be able to cope with work, your partner
and your daily routine without feeling hassled.
If work situation gets stressful that you find it
hard to handle, talk to your employer about part-time
schedules or maternity options.
The Relax Technique
• Once a day for 10 minutes or more, focus
on relaxation. Lie back in a chair or on your side
on the bed with pillows supporting your neck and
shoulders. Take slow deep breaths.
• Think about something pleasant with your
eyes shut. Block out your surroundings, the world
at large and just focus on pleasantries or your
baby. Contract and relax every part of your body.
• Focus on how your body feels. Start with
your toes first; squeeze your toes and then let
go. Feel the tension seep out of your body. Do the
same with your calves, thighs, pelvic floor, buttocks
and so on until you reach your forehead. Stay in
this state, ensuring all your muscles are relaxed
and at the same time stay focused on your imagined
thought. The aim is to prevent worrying thoughts
from entering your mind. Surrender yourself to tranquility.
• It may not come easily but learning to relax
is beneficial and it is something that requires
practice and dedication. Make it a habit to spend
quiet time away from everything else.
