How to Reduce Stress During Pregnancy?

Stress during pregnancy is common. 

Do I have enough nutrients? Is my baby eating well? 

What are the foods that I can and cannot eat? 

Why is my baby not as active as yesterday? 

Are all of my “levels” looking good? 

Should I choose C-sec or vaginal birth? 

Which brand should I choose for baby products? Am I able to take good care of my baby? 

In fact, with all of these questions in mind every day, it’s hard not to feel stressed. 

Relax, mummy, and keep reading to find out how to reduce stress during pregnancy!

Oh, right, before everything, remember this – Mummy Comes First.

MENTAL

Let us take a look at the psychological stresses first. Some of them include:

• Postpartum Depression

Most people believe that once a mother gives birth, she should be on cloud nine, and if she isn’t, she is just ungrateful for her blessing.

This is not entirely true. With pregnancy and labour comes a massive change in hormonal balance, which can lead to irritability, sadness, and anxiety while pregnant and after giving birth.

Usually, this goes away in a few days. However, if it lasts over a month, the mother should seek medical assistance as this might be a precursor to Postpartum depression.

You can find something to do to distract your attention and reduce stress and anxiety, such as cooking, reading, etc. Paying attention to the environment is also a good way to relax; nature is the best meditation. Other than that, you can also talk to your friends or join mama clubs. You will know you are not alone and even receive great advice from experienced mamas! Of course, feel free to seek help from a therapist or your gyne.

• Decreased Libido

It is often said that the first stage of sex is mental, and this is very true. One has to get into the mood to do the deed.

However, due to hormonal imbalances, pains, and the need to heal after giving birth, new mothers often experience a massive drop in their sex drive.

Between the hormones, the physical changes and the pressure of becoming a parent, it’s no wonder many women feel overwhelmed. But did you know that eating well and getting enough rest can help reduce stress during pregnancy? 

Good nutrition during pregnancy is important for two reasons: to ensure the health of yourself (the mother) and to provide the baby with the best possible start in life. Eating well means consuming balanced amounts of protein, carbohydrates and healthy fats. It also means avoiding processed foods, sugar and caffeine.

A pregnant woman should eat at least four servings of fruits and vegetables, six to eight servings of whole grains, three servings of low-fat or nonfat dairy, and two servings of protein (meat, poultry, fish, beans, eggs, or nuts) every day. In addition to eating a healthy diet, a pregnant woman should also take a daily prenatal vitamin supplement that contains folic acid. Folic acid is a nutrient found in leafy green vegetables, legumes, nuts, and fortified foods that helps prevent brain and spine birth defects. Eating well will give your body the nutrients it needs to stay healthy and function at its best.

Resting well means getting at least seven to eight hours of sleep each night. It also means taking breaks during the day to relax and rejuvenate. Resting well will help keep your mind and body energised during pregnancy. It is also proven that pregnant women who get good sleep are less likely to experience problems such as gestational diabetes or high blood pressure later in their pregnancies.

PHYSICAL

Now that we have established a few mental stresses let us look into the physical stress and strain on the body due to pregnancy and labour. These include:

• Episiotomy

At birth, the skin between the anus and the vagina, or the perineum, can tear or is cut to allow the baby to pass through.

As a result, the mother will feel discomfort whenever she tries to pass waste, sit and even cough.

This is known as an episiotomy. It is common for haemorrhoids to form and can also be coupled with constipation.

• Labour Pains

During birth, a mother can expect very painful contractions. This will continue even after giving birth.

• Involuntary urination and defecation

Long and complicated vaginal births cause those muscles to strain as they stretch and come under a lot of pressure.

This will make it much harder to control bowel movements and urination, and new mothers tend to experience several accidents.

ALLEVIATION

Before you start to dread the idea, you should know that there are some ways to relieve this stress. Some of these include:

• Keeping Active

Giving birth is not an excuse to lie around all day doing nothing. You need to keep active unless otherwise instructed by your doctor.

This should involve light exercise such as taking a stroll in your neighbourhood, some yoga in your living room and Kegels to repair your vaginal muscles.

This way, your recovery period will be sped up, and in no time, you will be back to your usual self. Getting more exercise during pregnancy is not only good for yourself (the mother), but it’s also great for the baby. A recent study found that women who exercised regularly throughout their pregnancies had babies born earlier and weighed less than those who didn’t exercise. In addition, these babies were also less likely to develop obesity or diabetes in childhood. Some of the exercises that you can try out are yoga, swimming, and walking. Important note: It is always advisable to consult your gynaecologist on which exercise to carry out or if you feel uncomfortable.

• Prenatal Massage

A pregnancy massage in Singapore package or a prenatal massage is a great idea for relieving stress before giving birth.

Prenatal massage has many benefits for both the mother and baby during pregnancy. Massage can help reduce stress, relieve muscle tension, improve circulation, and increase overall well-being. In addition, prenatal massage can help to prepare the body for labour and delivery and may even shorten the duration of labour. The baby also enjoys many benefits from prenatal massage, including improved circulation, relaxation, and a strengthened immune system. 

Prenatal massage is safe for most women, but it is important to consult your healthcare provider before booking a session. Massage therapists who are trained in prenatal massage will use special techniques to protect both mother and baby. If you’re pregnant and looking for a way to relax and ease some of the discomforts of pregnancy, here is the place for you!

• Postnatal Massage

A post-delivery massage for the mother is a must for relaxation and rejuvenation purposes.

It promotes mental and physical well-being and can help reduce belly size, water retention, and relax muscles.

• Therapy

Therapy is not just for people who are not mentally healthy. Everyone benefits from seeking help with their mental state, especially pregnant women and new mothers who have undergone a massive imbalance in their hormones.

Here’s a pro tip: Our prenatal and postnatal massage therapists will be able to keep you calm, address issues, and prepare you for what is to come.

What to Expect during Labour?

Many pregnant women worry about labour and delivery. You may not know what to expect or be afraid of the pain. But you need to be as prepared as possible for labour and delivery. This knowledge can help you feel more confident and relaxed when the time comes. It can also help you make better decisions during childbirth, leading to a smoother experience overall.

Educating yourself about the process is one of the best ways to prepare for labour and delivery. There are many resources available, including books, websites, and classes. Your healthcare provider can also give you information and answer any questions. It is also good to talk to other women who have already been through labour and delivery (the mama club is handy here!). They can offer first-hand advice and support.

Another important way to prepare for labour and delivery is to create a birth plan. This document outlines your preferences for pain management, positioning during delivery, and who you would like to be in the room with you. A birth plan can help you feel more controlled during labour and delivery. It can also help your healthcare providers ensure they are followed to the best of their ability.

We Are Here!

Pregnancy is a beautiful process. But, it is undoubtedly a very stressful process as well. Mummy, loving yourself is as important as caring for the little creature in your tummy. Believe it or not, babies will also be more relaxed when you are.

So, what about getting yourself a maternity massage spa in the comfort of your own home? PNSG is at your service! With our authentic Javanese prenatal therapy, we can help you to:

• Relieve soreness, back pain, and leg cramps;
• Reduce lower hip and back pain;
• Improve blood circulation and reduce swelling; and
• Promote relaxation and stress reduction

Rest assured, over 10,000 mothers trust us. Your baby and your safety are always in the first place. Click here to check out how the prenatal massage is carried out!