 Pregnant
and stressed?
Besides the physical stresses of pregnancy (nausea, backache, swelling,
etc.), many pregnant women also face their own situational stresses, such
as work life, finances, and family relationships especially around Christmas!
Add in all the questions and even fears you might face regarding your
pregnancy, and you may really be feeling the pressure.
How do I
know if I'm stressed?
You may already have an idea that you're a bit stressed - chewed fingernails
and a Worzel Gummidge hairdo are pretty big clues. And while there are
many signs and symptoms that point to stress, many of them are also just
part and parcel of being pregnant. So how can you tell when 'pregnant'
becomes 'stressed'?
- Sleeplessness - lack of sleep is a common complaint during
pregnancy as anyone who is - or has been - pregnant will tell you. In
early pregnancy you're up and down to the toilet every ten minutes,
whilst in later pregnancy just trying to get into a position comfortable
enough to sleep in is a challenge. However, if you can't sleep because
you're dwelling on problems and worries then this is a sign of stress.
- Headaches - many women complain of frequent headaches during
pregnancy and it's thought they are caused by increased levels of progesterone
which open up the blood vessels in your head. However, headaches that
are caused by stress are usually because the muscles in your neck and
shoulders have tightened, causing tension in your scalp, which in turn
leads to a tension headache.
- Appetite - changes in your appetite are not unusual during
pregnancy, even to the extent of eating weird and wonderful substances
in a bid to satisfy overwhelming cravings. However, if you're suffering
from stress you may find that you don't want to eat anything at all,
or perhaps you eat more than usual, or turn to 'comfort foods' such
as sweets and chocolate.
- Upset stomach - many women develop indigestion, especially
in later pregnancy. Whether this upset is anything to do with the amount
of hair on your baby's head is debatable. However, nausea, diarrhoea
and vomiting are all common symptoms of stress and differ from the indigestion-like
complaints in many pregnancies.
- Recreational drugs - tobacco, alcohol and drugs are all best
avoided during pregnancy and although some women may have difficulty
giving up completely, many manage to cut down their use. One of the
most telling signs of stress is if your consumption of these substances
starts going up, either suddenly or slowly.
Every woman will experience some form of stress during pregnancy, and
every day thousands of babies are born in perfect health. However, recent
research suggests that stress may affect your baby in some instances.
Babyworld midwife, Hannah Hulme Hunter says, "There is some scientific
evidence that chronic stress, lasting for many weeks, can reduce the growth
of babies during pregnancy. Further studies have also shown an increased
risk of miscarriage and premature delivery."
When you are stressed your body responds by getting ready to protect
itself against a potential threat. All your major organs increase their
activity and you produce more of the hormone cortisol.
Last year new research suggested that increased levels of cortisol during
pregnancy crossed the placenta and entered the baby's developing brain,
especially the area that controls stress.
Psychologist Dr Thomas O'Connor led the research and says, "We found
that anxiety in late pregnancy was associated with higher levels of cortisol
in children many years later. Elevated levels of cortisol are associated
with psychological risk or psychological disturbance, notably depression
and anxiety."
However, it seems that not all stress is bad. Earlier this year researchers
at the John Hopkins Bloomberg School of Public Health in Baltimore found
that being stressed during pregnancy could possibly help your baby's development
in later life.
Development psychologist Professor Janet DiPietro says, "Cortisol has
a bad rap as the stress hormone - but every organ in the body needs cortisol
to develop properly. It could be enhancing the development of organs before
birth."
And Dr Jo Lee agrees. She says, "Stress isn't all bad. Moderate stress,
when managed properly, can help women to prepare for the demands of a
new baby."
World famous stress specialist, Dr Hans Selye, once said, "It's not stress
that kills us, it is our reaction to it." As pregnancy itself can be blamed
for some of the most stressful months in your life, it's worth understanding
how your health can help you deal with it in a way that let's you cope
with the emotional, physical and mental pressures of pregnancy. Hannah
says, "We now know that around 50 per cent of women suffer some emotional
distress during pregnancy, and that at least 10 per cent become clinically
depressed. "If we cannot remove the causes of stress, we can sometimes
relieve the effects by looking after ourselves."
- Diet - When you are under stress, your pulse increases, your
blood pressure rises and your body starts to burn extra fuel. This will
use up some nutrients, leaving you feeling tired and lethargic. Hannah
says, "Eating a balanced diet with fruit and vegetables is important."
Nutrition expert Leslie Beck also stresses the importance of diet when
you're feeling stressed. "When your body is mobilizing fuel sources
to combat stress, B vitamins most notably are used," she says.
- Exercise - When you exercise your body produces chemicals which
are known as 'anti-stress chemicals' or 'feel good chemicals'. This
doesn't mean you need to complete a full aerobic workout. The old saying
'taking a walk to brush away the cobwebs' has actually got a lot of
sense in it. The Mayo Foundation for Medical Education and Research
explain, "Any form of physical activity can help you unwind and become
an important part of your approach to easing stress." And Hannah suggests
that yoga and meditation has the same effects. "Midwives can teach simple
relaxation techniques, or they can be learnt from books or cassette
tapes."
- Nicotine and Caffeine - Despite what you may believe, both
smoking and coffee do not help you if you're stressed. In fact they
can make things worse. Guy Baglow, clinical director of Mindspa, explains,
"When you smoke your pulse and blood pressure increase. The exact same
thing happens when you're stressed." Caffeine expert, Meri Rafetto,
explains that coffee also has the same effects. "Caffeine, specifically
in coffee, has been shown to elevate stress hormones including cortisol.
Decreasing caffeine and coffee intake can go a long way towards managing
your stress more effectively."
Dr James McCubbin researched the effects of stress on both mother and
the unborn baby and found that the increased levels of cortisol led to
smaller-than-average or low birth weight babies and premature babies.
As a result he developed a simple relaxation plan that all pregnant women
can follow.
- Relax for the health of your baby and yourself. Maternal stress can
affect your developing baby.
- Allow sufficient time to relax each day. Relaxation is important
for you and your baby.
- Get comfortable. A quiet room with no phone works best. Lying down
or reclining is good. Lie slightly tilted to one side with your belly
(and baby) partially supported by a pillow.
- Prepare mentally. Clear your mind of distractions and focus on your
relaxation.
- Take control. You control the relaxation you give to your body and
your baby.
- Focus on your breathing. Use slow, steady, deep breaths from your
belly, not your chest.
- Monitor your muscles. Learn to recognize tension in your body's major
muscle groups.
- Release the tension in each muscle group. Become familiar with the
feel of tension dissolving.
- Imagine yourself in your favorite restful place-maybe on the beach,
by a stream or on a mountain top.
- Practice and enjoy the pleasant feelings that you have given to yourself
and your baby. Do it at least once a day for 20 to 30 minutes.
| by Clodagh Foelster |
photo by Anna Baria
|
|
