How to avoid stress during pregnancy?

The manifestations of stress during pregnancy can have repercussions on the physical and social plane.

According to recent surveys, up to 80% of future mothers have symptoms of stress During pregnancy. While it is true that each pregnancy is different, there are a number of common causes that can trigger stress in pregnant women:

Causes that can generate stress

 The I wish to make everything perfect driven by the new model of motherhood; you have children later and often only one, so there is some pressure to make things go well, as if you only had one chance. In this sense there is a excessive concern about the development of the fetus. Although the at the end of the first third of pregnancy generates a lot of anguish, this worry can last throughout the pregnancy, causing the woman to live constantly worried about the health of the baby. This feeling is increased when it comes to a risky pregnancy.

 On the other hand, there are other types of personal factors that can generate stress in pregnant women, such as financial or personal problems. During pregnancy, some couples find that they have opposing views on how they want to raise their child, and this can trigger spikes in stress.

Finally, the pregnant woman has to modify many of your habits And this can generate stress, for example, quitting smoking or having to stop some medication during pregnancy.

Symptoms of stress in a pregnant woman

• Insomnia
• Nervousness
• Lack or excess of appetite
• Sudden sadness or anger
• Concentration problems
• Lack of motivation

Effects on pregnancy

In prolonged stress situations the body secretes high concentrations of hormones, especially catecholamines (adrenaline and noradrenaline) and cortisol

The excessive duration of these states can cause alterations in the immune system, memory, blood pressure, glucose, etc. and it can also influence other hormones such as growth hormones or prolactin.

All of this can generate consequences during pregnancy, which are fundamentally:

• Premature delivery (before the 35th week).
• Low birth weight
• There are studies that warn about other repercussions on the fetus, although there is no consensus or it is not conclusive: lower levels of cognitive development, more delayed motor development, respiratory diseases, dermatological affectations, increased risk of spontaneous abortion, emotional problems and behavior in the baby such as attention deficit or hyperactivity ...
• Somatizations (headaches, dermatological problems, etc.)
• Repetitive negative thoughts

Tips for regulating stress

Emotional reactions are not the same in all women, nor does stress affect the same. What is relevant is how the mother perceives the stressful situation, not the intensity of the event itself.

• make a focus shift in your worries, contemplate new possibilities. As the saying goes: “it all depends on the glass you look at”.
• Learn about motherhood: pregnancy, childbirth, educational topics ... it will help you to be better positioned.
• Strengthen your ties: Get social, spend time with other people fostering relationships of trust. Share your concerns and seek help if necessary.
• Set limits to your self-demand. Remember that the perfect mother does not exist. Set realistic expectations.
• Maintain a healthy lifestyle: Rest as much as possible, practice physical exercise according to medical recommendations, take things easy, keep regular hours, eliminate coffee, alcohol, tobacco ...
• Go to classes of. They will help reduce labor and postpartum distress.
• Find time for yourself and do things that are satisfying to you. A hot bath, a walk, a movie, reading ...
• Train new techniques: Meditation, relaxation, music therapy,, yoga, etc. they can be of great help.
• Learn to delegate. You don't have to take care of absolutely everything.
• Create network: Get acquainted with other future moms before delivery (online groups, prepartum classes, friends / family ...) and after (park, nursery school ...). Sharing concerns with people who go through similar situations can enrich your own experience.
• Ask for help in what you feel that you do not arrive.
• MAPFRE Salud insurances have a large medical staff of specialists in psychology and obstetrics.

CALCULATE YOUR PRICE

• The manifestations of stress during pregnancy can have repercussions on the physical, psychological and social levels.
• The excessive duration of stress states can cause alterations can influence growth hormone or prolactin, and this can have consequences during pregnancy, such as premature delivery, low birth weight and other repercussions on the fetus.
• What is relevant is how the mother perceives the stressful situation, not the intensity of the event itself.