Contents:
- Medical Video: Coping with Anxiety and Depression During Pregnancy
- 1. Get enough rest and focus on your baby
- 2. Confide
- 3. Eat enough and regularly
- 4. Sports
- 5. Prepare your baby's birth
- 6. Prepare for family life
- 7. Returning from work
- 8. Money
- 9. Try alternative therapies
- 10. Don't forget to have fun!
Medical Video: Coping with Anxiety and Depression During Pregnancy
Along with the happiness he makes, pregnancy also brings many stresses and sources of stress for many women. You certainly know that mental conditions can also affect physical health, so stressed mothers have the potential to develop other physical problems that can also affect the health of babies.
Here are 10 easy ways to reduce stress and start enjoying your pregnancy.
1. Get enough rest and focus on your baby
Always relax and don't worry about trivial things because it can affect you and your little one. You can relax while interacting and singing with your child, because from the age of 23 weeks, he can already hear your voice! Interacting with your baby since he is still in the stomach can strengthen your inner bond.
If you feel tired, take a break. Your body is tired because it has worked hard to provide the best nutrition for your child so that sleep is a potent drug when you are exhausted. If you are also a mother who still has small children, ask for help from your husband, parents, or relatives to help take care of your child while you are resting.
2. Confide
If you are worried about your situation, the baby, or other personal matters, you can consult and share your problem with the midwife or doctor. No need to be afraid to explain because if you honestly explain your problem, there will always be someone who can help you.
Confide in your partner about the worries you feel, who knows he is also worrying about something you don't know, so that later you and your partner can help each other and calm each other.
Or you can talk to other prospective mothers you might meet in antenatal classes. Mothers will understand how to solve your problem because they are at the same stage.
3. Eat enough and regularly
Eating nutritious foods regularly is very good for your body. Menus that are rich in omega 3 fatty acids, minerals and vitamins can make your mood improve. Omega 3 fatty acids can be found in fish and seafood such as salmon, tuna, mackerel, sardines, and others. It is highly recommended to eat at least 2 servings of fish per week.
The essential amino acid tryptophan has been shown to improve mood because trypthophan helps increase chemical melatonin and serotonin levels in the brain. Melatonin and serotonin can help you sleep well and improve mood You.
Tryptophan can be found in nuts and seeds and in turkey, chicken, fish, eggs, yogurt, and cheese.
Don't forget to drink enough water, don't get you dehydrated. Dehydration can affect your mood and cause headaches. Drink 6-8 glasses of water per day.
4. Sports
Exercise can also improve mood. If you are not used to exercise before becoming pregnant, just starting when you are pregnant is not a problem. Start with easy exercise like swimming that can make your skin tight but still safe to do. There are aquanatal classes for pregnant women and you can follow them.
Besides swimming, yoga for pregnant women can also be followed, which not only benefits tightening the skin and stretching your body but also trains breathing, relaxation and meditation techniques. These techniques are good for dealing with your anxiety.
Get used to moving every day. If you are in the office and always sit facing your desk, take a short walk during lunch or during recess.
5. Prepare your baby's birth
If you plan to give birth by caesarean section, ask your obstetrician or midwife about what will happen on the D-Day. Preparing for a Caesarean section can make you more confident and feel in control.
If you plan to give birth at a hospital or a delivery clinic / midwife, you can visit the place where you are going to give birth to see the room you will be attending. This can help you plan.
If you are afraid of the normal birth process and the fear worsens, it would be better if you choose to give birth Caesar. Take care of your doctor or midwife first to help you.
6. Prepare for family life
Being a parent is a process that is not automatic and you will master it over time. If you have a friend who already has a baby, you can learn a lot from them.
7. Returning from work
Traveling from and to work can sometimes be stressful, and can worsen as you get older. Ask your boss if you can go home earlier than usual to avoid the hustle and bustle of the office. This can be done at the risk that your boss has a legal obligation to carry out and review your performance during pregnancy.
If you ride a public vehicle, make sure you sit during the trip. You can sit in the area provided by the manager for pregnant women. If no one offers you a seat, ask one of the passengers.
8. Money
If you are worried about spending all your bills and still have to buy a number of baby needs, you may not have to buy everything on your list. Determine items that you can borrow from friends or relatives.
Some items such as baby cribs are only used for two months or three months. You can also buy used baby items.
If you work, find out the help provided by your company by asking your HR manager.
9. Try alternative therapies
Massage is a fantastic way to relieve stress. Show a video about how to massage your lower back and how to relax massage on your partner. If you use essential oils during an aromatherapy massage or other type of treatment, check first whether the type of massage is safe for use during pregnancy.
Meditation and positive visualization techniques are available on the internet for free and you can do it anywhere. This is a relaxing way to focus your mind and concentration on one thing, as used in yoga.
Meditation can help reduce the levels of cortisol stress hormones. Try to take prenatal yoga classes in the nearest studio. But if you can't take that class, you can study on your own to meditate. Sit in a quiet place and close your eyes. Inhale deeply and slowly through your nose, leaving your shoulders relaxed.
Focus on your breath or on a picture like a candle, and start repeating words or phrases that you feel soothing, repetitive. Try 20 minutes of meditation, once a day, five times a week, ideally done in the morning.
Other therapies that may be useful are reflection, which uses pressure at certain points on your feet. Make sure your therapist is qualified and experienced in working with pregnant women.
10. Don't forget to have fun!
Laughter is one way to relax. Meet your friends to just chat or go watch a movie in a cinema.
Pregnancy is also the right time to entertain yourself with beauty treatments that you have never tried before. If you can't paint your toenails because your stomach is too big, go to the nail salon. If your funds are sufficient, make a home-style spa. Entertain yourself because you deserve it.
