Mental health during pregnancy: How to reduce anxiety and stress

Pregnancy is a special stage for women. Many pregnant mothers will experience emotional anxiety during pregnancy, worrying about the baby and their own situation. With the changes in hormone levels and endocrine during pregnancy, pregnant mothers' emotions will become more unstable, sensitive and anxious. This is a normal phenomenon. When pregnant mothers feel anxious or stressed, they should use some methods to adjust their emotions and face the upcoming birth with an optimistic attitude. So, how to ensure mental health during pregnancy and relieve their own anxiety and stress? Next, let us explore effective ways to relieve anxiety symptoms during pregnancy.

First of all, it should be said that pregnant women often experience a variety of psychological reactions during pregnancy, including:

1. Anxiety and irritability

Pregnant women feel nervous and uneasy due to physical changes and the uncertainty of pre- and postpartum life. They often experience emotions such as anxiety and irritability, which affect their emotional state and sleep quality.

2. Mood swings

During pregnancy, changes in hormone levels cause pregnant women to have greater mood swings and often experience inexplicable emotions such as sadness, anger, fear, depression, etc.

3. Depression symptoms

The main symptoms of depression during pregnancy include low mood, loss of interest, inferiority, self-blame, sleep disorders, anxiety, loss of appetite, fatigue, etc.

4. Self-doubt and anxiety

Self-doubt and anxiety during pregnancy are common psychological reactions among pregnant women, which often manifest as worries about their own abilities and lack of preparation for childbirth, and doubts about whether they can be a good mother. First-time pregnant mothers may also be filled with fear of the delivery process.

5. Physical discomfort

A woman's body will undergo great changes during pregnancy. Many pregnant mothers will feel physical discomfort, such as nausea, vomiting, decreased appetite, back pain, insomnia, edema, etc. These symptoms will increase the anxiety and stress of pregnant women.

If a pregnant woman is too anxious during pregnancy, it may affect the fetus and be detrimental to the fetal growth and development. Therefore, if anxiety symptoms occur during pregnancy, she must receive treatment as soon as possible.

So, what are some ways for pregnant women to maintain mental health?

1. Maintain healthy living habits

Eat a balanced diet: Eating nutrient-dense foods, including fruits, vegetables, whole grains, protein, and healthy fats, helps maintain your body's energy and the normal functioning of your immune system.

Exercise regularly: Moderate exercise can promote blood circulation and release tension and anxiety in the body. You can choose the exercise that suits you, such as prenatal yoga, walking, water sports, etc.

Regular work and rest: Maintain good sleeping habits, try to ensure 7-9 hours of high-quality sleep every night, follow a fixed sleep schedule, and create a comfortable and quiet sleeping environment.

2. Learn relaxation techniques

Take a deep breath: Find a quiet place, sit or lie down, close your eyes, breathe in slowly, and then breathe out slowly. With each breath, try to relax your body, focus on the breathing process, and relax your mind.

Progressive muscle relaxation: Find a quiet place, close your eyes, concentrate, start from the head, gradually relax the facial muscles, and then slowly move down to relax the neck, shoulders, chest, back, arms, abdomen, buttocks, thighs, calves and feet, and reduce muscle tension and anxiety by gradually relaxing the body.

Meditation and mindfulness: Choose a quiet place, find a comfortable posture, relax naturally, close your eyes, and focus on your breathing, feeling the in and out, rhythm and sound of your breathing.

Listen to light music: choose soothing and relaxing music, close your eyes, enjoy the wonderful music, and let your body and mind be relaxed and peaceful.

Find hobbies: Participate in activities you like, such as reading, painting, walking, etc., to reduce anxiety in a pleasant atmosphere.

3. Seek support and communication

Communicate with your partner: Maintain good communication with your partner, share each other's feelings, seek support and understanding, and face the challenges of pregnancy together with your family.

Communicate with the medical team: Communicate regularly with your obstetrician, nurse or other medical experts to understand your and your baby's health and get professional advice and guidance.

4. Cultivate a positive attitude

Positive thinking: Cultivate an optimistic mindset and treat things with a positive attitude.

Self-affirmation: Believe that you are a capable and valuable mother, and learn to encourage and praise yourself.

Accept changes: Physical or psychological changes during pregnancy are normal. Pregnant mothers should learn to accept and adapt to these changes and maintain a calm mind.

5. Seek professional help

If anxiety and stress during pregnancy seriously affect your daily life and physical and mental health, it is recommended to seek help from a professional doctor or psychologist for more specific advice and support.

In short, anxiety during pregnancy is a common phenomenon, and it can be effectively relieved and dealt with by taking appropriate measures. It should be noted that everyone's situation and needs are different, and it is important to find a way to relieve anxiety during pregnancy that suits you. The above is only a personal opinion. If anxiety and stress persist and seriously affect daily life, it is recommended that pregnant mothers consult a doctor for help in time. (Zhang Lin, Nursing Department, Shijiazhuang Maternal and Child Health Hospital)