By Zoe Quint

While stress is a part of life, it is also believed to be one of the leading causes of premature labor during pregnancy. Long-term stress can have detrimental effects on your immune system and your overall health. While stress can come from a soon-to-be mother’s own personal anxieties and worries, stress can also be due to a number of reasons, such as work and home environment, personal relationships and even societal issues, such as an ongoing war or an economic recession.

The good news is that there are a number of effective ways to lower one’s physiological and emotional response to stressful situations. As a birth doula, it is my role to work with pregnant women, advocate for them and find ways to alleviate their stress during pregnancy and the birthing process. Read on to find a list of the top hints that I find most helpful during pregnancy and to help promote a healthy and happy mother and baby!

1. It is very important to seek out a strong support network during your pregnancy and after birth. This includes, but is not limited to, spouses, partners, family members and friends. While mothers and women in general are amazing, it is always nice to have a helping hand (or three!) It’s important to also use resources such as doulas, caretakers and other pre- and post-birth education resources (such as Pebbles of Hope) to have as references.

 

2. Regular exercise is also very integral to reducing stress. Popular forms of exercise during pregnancy are walking, calisthenics, and prenatal yoga. I like to encourage building strength in your legs and hips through squats and lunges. Prenatal massage is also encouraged for women experiencing back and hip pain. It is always important to consult your healthcare provider before starting massage sessions or an exercise regimen.

 

3. Deep breathing is a good stress reliever whether or not you are pregnant! It is good to do alone, or with your partner or friend. Focus on breathing in slowing and deeply through your nose, feeling your lungs fill with air. Slowly release your breath and exhale completely through your mouth, pushing out as much of the air as you can. Deep breathing helps calm your immune system and quiets your mind.

 

4. A healthy and nutritious diet is key during pregnancy—remember, you are eating for two! Also remember to avoid alcohol and caffeine. A well-balanced diet will be beneficial not only for your baby, but will also help you feel your best.

 

5. Educating yourself about pregnancy and the process can be both calming and empowering for soon-to-be parents. Knowing about what you can expect and all of your options is definitely advisable. It is also recommended to educate yourself about possible complications, such as premature birth. While you shouldn’t necessarily plan for complications, you will thank yourself for doing your “homework.”

 

6. For expectant moms (and dads), loving yourself and self-care, which means cultivating a good relationship with yourself both physically and mentally, is vital. While exercise during pregnancy is certainly encouraged, it is important to remember that your body is going through many changes; it is important to listen to your body and make sure you are also getting the appropriate rest that you need, sans guilt!

I want to reiterate that: It’s not about getting every little thing done perfectly, but doing the best that you can. Whether it’s something as simple as encountering bad traffic on the way to the hospital, or even when faced with emergency birth complications, such as preterm labor, remember that even though we cannot control every single event, we can do our best by educating and empowering ourselves. For our partners, family and friends, I encourage them to learn about how to be supportive in times of need. Setting intentions can serve as a means of both comfort and assurance when the future is sometimes unknown.  In fact, stressful situations may even help you to challenge yourself and grow in ways you never thought possible. While the stresses of life are not going to go away anytime soon, what’s most important is how we handle all the events that life presents to us.