Meditation and Stress Relieving Methods During Pregnancy

June 24, 2020

pregnancy stress relievers

All expectant moms undergo stress during pregnancy. Sometimes the appointments, the information, and the symptoms of pregnancy can be overwhelming. So what are ways to relieve this stress? 

  • Meditation

    Meditation can help you listen to your voice, body and figure out what you need out of this day. This can be relaxing and refreshing to your mental and emotional health and can also help you set goals and intentions for your day. 


  • Concentrate on breathing properly
    When you are stressed, you may take shorter, shallower breaths. Try to sit or lie down and close your eyes. Take deep breaths. Breathe in through your nose and out through your mouth. This helps you calm and think about your stressors in a different light. What needs to be done right now? Sometimes taking things step by step can be helpful in reducing stress.


  • Stretching
    Sometimes stress and anxiety causes you to hold this tension in your body. Stretch your neck, back, arms and legs. Pause when stretching and hold your stretch for a few seconds. Remember to breathe deeply– this can relax both your body and mind. Before proceeding with exercises of any sort, be sure your obstetrician feels it is appropriate for you as everyone is different. 


  • Rest
    Get enough sleep when you can. A tired body and mind cannot concentrate properly. It can lead to negative thoughts which can cause stress. Even a 20 minute nap can help your body relax. You may have a different view on your stressors after you wake rested.


  • Get a massage
    One of the best ways to relax the muscles is to get a massage. We recommend discussing activities with your obstetrician to ensure this is an appropriate activity for you.


  • Eat healthy
    A balanced and healthy diet can change your outlook on your day as well as your overall health. 


  • Delegate
    If you need help, ask for it! Pregnancy adds a layer to daily life that others around you may not completely understand. You have appointments outside of your typical health routine. You may have gender reveals, baby showers, and other activities to plan. You may already have children at home or even a full-time job and children at home. Whatever the case, if you need help with planning or completing these tasks just ask! The people around you are more than happy to help in any way they can.

Life can be stressful. Pregnancy can sometimes add to some of your daily stressors, but there are healthy ways to manage stress. If you feel you need to talk to someone about these stressors, your obstetrician or maternal-fetal medicine specialist can talk with you or even refer you to an expert. Many people have experienced stress during pregnancy and there are many ways to handle this stress–whether that is talking with a specialist or meditating daily.