Pregnancy is a very stressful period, and for a number of reasons. During this time, the hormones are haywire, so you are already facing issues like mood swings and a quick temper.
Similarly, the stress of the baby on the body also can lead to pain, discomfort and hence, irritability. Then, there is also matter of managing life with pregnancy; the world waits for no one, not even women who are trying to bring a life into the world.
But perhaps the most salient cause of stress and anxiety is the fear for the life of the baby. What most people do not realize is that pregnancy is indeed a precarious situation, especially for the mother.
There is so much that could go wrong, as your gynecologist doctor in Lahore would also tell you. And balancing these fears with the hope of having a healthy baby is not an easy thing to do.
Hence, it comes as a no surprise that women face a lot of stress and anxiety during pregnancy. Managing this toll on the mental health is vital, as otherwise, it not only impairs the mother’s health, but the baby’s as well.
Managing your mental health during pregnancy
Change your mindset
It helps to make sense of your worry, so that you can separate the rational thoughts from the irrational anxieties. So, when you are accosted with feelings of panic, try to understand why you are feeling this way. Question these thoughts; are they founded in reality or an exaggeration of your worries, what are the possible things you can do in case these problems arise etc.
When you break the situation down, your brain can rationalize the situation. It helps in getting better grasp on the reality and lowering anxiety levels.
Journaling is a great way to improve your mental health. There is a wide range of journaling techniques to choose from. These help you releasing all the pent-up tension. Similarly, it also helps you get perspective about how things are not all that bleak, and perhaps it is your mindset that is catastrophizing things.
Practice relaxation techniques
Since stress and anxiety lead to palpitations and increased heart rate, working on moderating breathing is effective for to relax your body. Similarly, mindfulness and medication are helpful relaxation techniques.
Talk to your friends and family
Sometimes, all you need is a reassuring word from your loved ones. Talking to people whom you trust can help you in improving your mental health. They can also offer you words of wisdom that can aid in assuaging your anxiety.
Yoga is a great form of exercise for pregnant women. It helps not just with the physical health but is also effective for managing your mental health as well. So, try prenatal yoga for to relax your mind and body.
Work on your sleep
While sleep understandably becomes harder later in pregnancy, during the earlier months, you should take steps at improving your sleep.
Stress and anxiety have a disruptive effect on the sleep, so countering it by practicing good hygiene is important. Some helpful things to do include:
- Avoid screens when in bed
- Keep to the sleep schedule
- Do not eat or exercise before bedtime
- Ensure the temperature of the room is optimal
- Stick to a routine by having the same sleeping and waking up time
Talk to your doctor about it
It is vital that you consult your doctor when your anxiety becomes disruptive. In some cases, it may also lead to panic attack as well. Anxiety and stress can lead to sleep and dietary problems as well.
As anxiety can increase the risk for premature labor, low birth weight and similar risks, hence it is important that you manage your anxiety better. Consulting your gynecologist doctor in Rawalpindi is imperative, so that doctor can help you manage your condition better or refer you to a therapist.