Work Is Insane And Your Boss Is Driving You Nuts
Taking just a couple of minutes for some deep breathing and gentle stretching during a hectic day will help instill the mental clarity to organize your thoughts, says Kim Watters, Fitness Manager at Red Mountain Resort in Utah. Here are her three favorite officefriendly stretches. Hold each one for at least 20 seconds.
Abs and side stretch: Sit near the front edge of your desk chair. Lengthen your arms overhead and exaggerate your reach. Now stretch up through your right hand, lengthening the right side of your body more while pressing down with your left heel. Switch hands and repeat to the other side.
Neck stretch: Sit near the front edge of your chair. Raise your shoulders up and press down. Repeat a few times. Then roll them forward, up, back and then down. Repeat a few times. Turn your head as far to the right as possible. Repeat to the left. Now, tilt your head to the right and then repeat to the left. Finally, tilt your chin down and then pull it in towards the chest.
Back stretch: Sit forward on your chair with your legs a little wider than your hips. Lean forward from the hips and drop your torso down so your head is resting between your thighs . Let your head and arms hang down toward the floor.
Breathe Before You Speak
It is no surprise that pregnancy hormones can make you moody and cranky and emotional, so when you feel a mood swing taking place, stop, breathe and ask yourself Is this really who I am?. This simple trick can prevent a lot of arguments and issues and can help you deal with stress even before it starts.
How Can You Manage Anxiety During Pregnancy
- By Stephanie Collier, MD, MPH, Contributor
Pregnancy is an exciting time. You will soon become a parent to an adorable, tiny human. You may expect to experience the rollercoaster of emotions during pregnancy, or emotions may catch you off guard. Some women feel joy at every flutter or kick, marveling at their changing bodies. For other women, pregnancy is hard, giving no reprieve as it brings severe fatigue, mood changes, and constant worries. You may notice that with every passing month, your thoughts are spiraling out of control, affecting your performance at work and your relationships at home. But how do you manage your anxiety, and should you treat it?
You May Like: Is Breakfast Essentials Good For Pregnancy
Find A Doctor And Clinic You Trust
I cannot stress the importance of having a doctor who you trust and who makes you feel safe. Dont be afraid to switch doctors or clinics if you dont feel your doctor is meeting your needs. You should feel comfortable asking questions and calling about concerns in between appointments. If you ever feel that your doctor is dismissive or condescending, consider finding another doctor. There is no greater value than being able to trust the medical professional that is caring for you and your unborn baby you are growing.
What Are Some Symptoms Of Anxiety During Pregnancy
Since there are different types of anxiety disorders, the symptoms vary. Speak with your doctor about any symptoms you experience so he or she can accurately diagnose and treat you. Some common symptoms of anxiety disorders include:
- Feeling nervous, anxious or on edge frequently
- An uncontrollable sense of anxiousness
- Worrying excessively about things, especially your health or your baby
- Finding it difficult or impossible to relax
- Feeling restless and hard to stay still
- Feeling irritable and agitated
- Tension, pain or trembling in your muscles
- A numb or tingling feeling in your limbs, fingers, toes or lips
When these symptoms come on quickly and intensely, you may be experiencing a panic attack. People with anxiety experience the same symptoms and panic attacks regardless of whether they are pregnant or not. However, when you are pregnant, your concerns about the health of your child can increase the effects of your anxiety attack dramatically. That level of anxiety, and the physical effects of anxiety, can have potential risks for your health and your babys health.
Recommended Reading: Is It Safe To Donate Plasma While Pregnant
Limit Your News And Social Media Intake
For many people, its hard to stay off social media. We want to connect with friends and family, especially since we cant be together in person right now.
But if the constant stream of political or pandemic news causes you stress, stop scrolling. Instead, watch one scheduled news segment to get a synopsis. You’ll be up to date without going down the rabbit hole of infuriating comments on social media.
In the same spirit, be mindful of what you can and can’t control. We all feel passionate about certain causes, such as racial equality, saving the environment, and helping the homeless.
However, none of us is Superwoman you can’t fix everything, but you can focus impactfully on one or two causes. Contributing how you can will give you a sense of satisfaction and control.
Related reading:Pregnancy and social media
Eat Well And Wear Comfortable Things
Make sure you eat regular meals so theres no drop in your blood sugar that can make you feel tired and irritable.
Its nice for your brain, body, and child to eat well and helps you to fight with stress during pregnancy.
Also wearing comfortable things makes you feel better.
During your pregnancy period, the best postpartum underwear can help you fight with your stress and healthily grow your child.
Recommended Reading: Safe To Take Tums While Pregnant
Further Help And Support
For additional help with anything related to parenting and your mental health try one of the following resources:
- Samaritans: free, 24/7 emotional support to anyone in distress.
- Tommy’s: support for parents-to-be providing info and research.
- Cry-sis: support for parents with crying and sleepless babies
- NCT: charity for parents through your pregnancy, birth and beyond.
What Are The Symptoms Of Anxiety Disorders During Pregnancy
Although its normal to be worried about the health of your baby, in some cases this worry becomes debilitating and may require further attention. Thoughts about the health of the baby may become obsessive, even when doctors are reassuring. Worries may also appear as physical symptoms, such as a rapid heartbeat, difficulty breathing, or panic attacks. If this is the first time you experience a high level of anxiety, this may be frightening in itself. When anxiety starts to interfere with your day-to-day functioning, relationships, or job performance, it may be classified as an anxiety disorder if your doctor picks up on it.
Anxiety can occur at any time during pregnancy, or it may first appear after delivery . The rates of generalized anxiety disorder appear to be highest in the first trimester, likely due to hormonal changes. The most common symptoms of anxiety include constant worrying, restlessness, muscle tension, irritability, feeling dread, an inability to concentrate, and difficulties falling asleep due to worries. Some women also experience symptoms as a result of other anxiety disorders, including panic disorder, obsessive-compulsive disorder, or post-traumatic stress disorder.
You May Like: Braces While Pregnant
You Could Also Try A Self
- Overcoming Anxiety by Helen Kennerley
- Overcoming Anxiety, Stress and Panic: A Five Areas Approach by Chris Williams
- Feel the Fear and Do It Anyway by Susan Jeffers
- Overcoming Panic and Agoraphobia by Derrick Silove and Vijaya Manicavasagar
- Panic Attacks: What They Are, Why They Happen and What You Can Do About Them by Christine Ingram
- An Introduction to Coping with Phobias by Brenda Hogan
Sip On Peppermint Tea
Peppermint leaves contain menthol which acts as a muscle relaxant and sedative. Peppermint also helps remove gas from your stomach and resolve stomach issues like nausea and vomiting. Sipping on peppermint tea is a healthy, all-natural way to relieve stress during pregnancy. Keep some peppermint tea bags in your purse or briefcase so you can fight stress and tummy trouble wherever you are. Peppermint tea is naturally caffeine-free so you can sip on it all day at work or while lounging at home.
Recommended Reading: Can You Get Lasik While Pregnant
Work With A Therapist
Psychotherapy can help you get a better handle on your panic attacks while pregnant. Your first therapy session will involve talking about your symptoms, medical history, and current life stressors. Through the therapy process, you will gain a better understanding of your symptoms and develop ways to cope with your condition.
Your therapist can also use psychoeducation to assist you in understanding your symptoms. The knowledge and support provided through therapy can help reduce fears related to your symptoms and offer a sense of control of your panic attacks during pregnancy.
Cognitive-behavioral therapy is one of the most common forms of psychotherapy. CBT strives to shift negative thoughts and behaviors toward healthier perceptions and actions.
For example, you may be experiencing anxiety-inducing thoughts, such as Will my anxiety affect my pregnancy? or Does it upset the baby when I have a panic attack? Such thoughts may contribute to increased feelings of fear, anxiety, and panic. Through CBT, you can learn to identify and change these types of thinking patterns to more positive and less anxiety-provoking ones.
What Are Some Causes Of Anxiety During Pregnancy
Most women experience some anxiety during pregnancy, and just about any woman can develop a severe anxiety disorder during pregnancy. However, there are some risk factors that can put a woman at greater risk for developing severe anxiety during her pregnancy. These include:
- A previous diagnosis of an anxiety disorder, panic attacks, or depression
- A family history of mood disorders or panic attacks
- Anxiety during a past pregnancy
- Previous pregnancy loss or fertility struggles
- Complications during pregnancy
- Stress at home or work
- History of abuse or trauma
- Stressful life events, like the death or illness of a loved one
- Lack of a partner or social support during pregnancy
- Relationship problems, including domestic violence
Read Also: Can Pregnant Take Tums
Treatment Of Anxiety During Pregnancy
Given the fact that psychotropic drugs readily cross the placenta and could have important implications for the developing fetus, it is necessary to balance the possible effects of medication against the potential effects on both the mother and fetus if the anxiety disorder is left untreated.
Despite the widespread use of psychotropic drugs such as antidepressants during pregnancy , there is a paucity of information regarding the effects of such exposure on the developing fetus. Drugs should be prescribed when the risks of depression for the mother and fetus outweigh the risks of drug exposure. To date, published retrospective and prospective reports on SSRI use during gestation currently consist of 1241 fluoxetine exposures and 364 citalopram, 309 paroxetine, 225 sertraline, and 80 fluvoxamine exposures. No published reports regarding prenatal exposure to the new enantiomeric compounds duloxetine and escitalopram are currently available. Collectively, these data provide no evidence that prenatal SSRI exposure is associated with an increased incidence of congenital malformation.
Managing Panic Disorder And Generalized Anxiety Disorder During Pregnancy
Pregnancy is a time of great emotional change for women, often producing increased stress and anxiety. Gonadal steroid levels have been reported with as much as a 100-fold variation in serum estrogen levels and a 1000-fold change in serum progesterone levels during pregnancy. These changes can exacerbate such emotional difficulties.
Psychological factors may also have an important role to play in the development of anxiety disorders at this time. Often the expectant mother has concerns over the health of the child, the change in lifestyle likely to occur in her own life after the birth of the child, her own ability to be a good mother, and finances. There are also instances where the pregnancy is unexpected or unwanted, which may further increase stress and anxiety. For some women, pregnancy may bring to mind painful events in their lives with their own parents.
Don’t Miss: Is It Okay To Use Vagisil While Pregnant
Tips To Relieve Stress During Pregnancy
It is now well known that chronic stress can, in all respects, influence the physical health of a person, and also pregnant women so follow these Tips to Relieve Stress During Pregnancy and relax . . .
If a mom has continued stress during pregnancy, it will harm a babys health.
Continue reading these Tips to Relieve Stress During Pregnancy.
If The Doctor Isnt Worried You Dont Need To Worry Either
Your body is going through so many changes during pregnancy. Every single day is different! You may have a million nagging questions that you forget to ask during your doctor appointment. Then, three hours after you get home, you start overanalyzing every word she said and wondering if there is anything possible for you to worry about.
One thing that I kept having to remind myself was that if the doctor isnt worried, I dont need to be either. Doctors arent there to sugar coat anything or make you feel good. They are there for the health of you and your baby.
Read Also: Can You Get Lasik When Pregnant
Keep In Mind That Communication Is Key
Since this event is life-changing and can have a drastic impact on your relationship with your partner, it is essential that you keep the doors of communication wide open. If you and your partner do not talk or communicate and keep your feelings and problems to yourself, then your relationship is bound to be stressful.
To deal with relationship stress during pregnancy, it is crucial that you communicate, tell your partner how you are feeling and what you want and your partner. In addition, you should focus on your feelings and be considerate of your situation.
Now, you have to understand there are hardly any scripted guidelines on how to avoid stress during pregnancy. It depends entirely on the partners to find out how to deal with pregnancy stress.
Here, communication is the only key to address relationship problems while pregnant to smartly handle relationship stress during pregnancy.
You Have A Million Things To Do Before Baby Comes
Meditation may help you to sort through the things that really must be done before baby, and what can wait, says Marci Howard-May, Spa Services Manager at Red Mountain Resort. By letting go of overwhelming thoughts you can focus on one item on your list at a time instead of thinking of all of them. Yes, the crib, car seat and stroller are important before junior arrives, but the entire nursery doesn’t need to be decorated to perfection right now.
Do a brief calming meditation, then pick up a pencil and write a list of what you feel are the most important tasks you need to accomplish, suggests Trapani. Remain relaxed, and create a clear strategy on how to complete the task that will give you the biggest sense of relief when completed.
“By taking those few minutes to breathe, focus and relax, you can reduce that sensation of being overwhelmed and make yourself be more productive,” says Howard-May.
Also Check: Lice Treatment During Pregnancy
Symptoms Of Anxiety In Pregnancy
Anxiety can come in many different guises, but some common symptoms are:
- Feeling worried in general Sometimes you cant even put your finger on why
- Worrying excessively You cant seem to find the off switch and when one thing is settled in your mind, youll switch to another issue instead
- Poor focus and concentration
- Feeling annoyed, irritable, and agitated for no real reason
- Feeling tense, both physically and mentally You might have headaches and you might feel like your muscles are tense, especially in the neck and shoulders
- Disrupted sleep Either you cant get to sleep, you wake up a lot, or a mixture of the two
- Obsessive thinking and compulsive behaviors OCD can get a lot worse in pregnancy
Remember That This Shall Pass
Sometimes pregnancy can be plagued with terrible nausea and morning sickness that lasts all day. This can be so stressful that it seems like experiencing anxiety is the norm. Try to remember that this is temporary, and even normal, even though it is more severe in some women than others. It helps to keep reminding yourself that this will pass, and its not forever.
Make every effort not to struggle needlessly with anxiety during your pregnancy. Use these tips as natural ways to decrease your anxiety and seek professional help if you feel you cant cope with it on your own. Ideally, pregnancy should be a happy time, and anxiety just gets in the way.
Whats The Treatment For Anxiety In Pregnancy
Your midwife or GP will talk to you about all your options and the pros and cons of each treatment. Whats best for you will depend on things like:
- how bad your symptoms are
- what has help you in the past
- what services are available locally.
Anxiety, phobias and panic attacks are usually treated using self-help treatments based on cognitive behavioural therapy .
“I didn’t think CBT would work but I found it so helpful. I had a little guide book so if I was feeling anxious at work or at home, I could refer to it for tips and pointers to get me through certain situations.
If you need more help you may be referred to a specialist mental health team for pregnant women. You may also be offered therapy, such as cognitive behavioural therapy, mindfulness and applied relaxation with a professional therapist. You may also be offered medication, such as antidepressants.
Find out more about treatment and support for mental health.
What Should I Do If I Have Anxiety In Pregnancy
Talk to your midwife or doctor if you:
- feel anxious most of the time for more than two weeks
- have anxiety that is making you feel physically ill with fast heartbeat, fast breathing, sweating, feeling faint, feeling sick and diarrhoea
- have a panic attack/s
- have unpleasant thoughts that keep coming back and you cant control them.
- find yourself repeating an action to feel better.
- are so afraid of giving birth that you dont want to go through with it
- you are so afraid of blood tests that you avoid having them.
Tell your midwife or GP if you have experienced anxiety before even if you arent feeling anxious right now. The more they know about your mental health history the better they can support you during your pregnancy.
The midwife or doctor wont criticise you or judge you for having these feelings. They know this happens to many pregnant women, and they will focus on finding the right treatment to help you recover.
If you find anxiety difficult to talk about, you could write down how you feel before your appointment or take someone with you for support.
You May Like: Can You Drink Breakfast Essentials While Pregnant