Stress during pregnancy: how to deal with it and what to expect. Ways to calm nerves in pregnant women What pregnancy stress can lead to

Stress during pregnancy can be caused by both external and internal factors. From the first days of pregnancy, a complete restructuring begins in the body. At the beginning of pregnancy, nausea may begin, later, frequent urge to urinate, constipation, heartburn, digestive system upset, poor or vice versa, increased appetite, dizziness, etc. are bothered. In each specific case, everything goes individually, some women do not feel anything like this throughout their pregnancy, others suffer from all the symptoms at once, while others suffer from only a few of them. A poor physical condition is often accompanied by a psychological one. Pregnant women, and at the same time those around them, are tormented by frequent mood swings, tearfulness, irritability, resentment, increased anxiety, vague fears, etc. In the second trimester, gums may begin to bleed, cause headaches, runny nose, and mild swelling.

The very state of pregnancy causes a woman a little stress, primarily from changes in hormonal levels. During this period, a woman is preparing to become a mother, which completely changes her previous lifestyle - and this is also a kind of stress. Added to this are problems at work or in family life, the woman begins to worry greatly about her future and the future of her baby. Closer to childbirth, a woman is haunted by fear of this process, especially if the child is the first and the pregnancy did not go very well. Stress in small doses is even beneficial, both for the mother and for the baby. But if this condition haunts a pregnant woman for a very long time and manifests itself quite strongly, in this case it is worth seeking help from a specialist, because the negative consequences of stress can seriously affect the mental health of the child.

By about the fifth month, the woman’s physical condition returns to normal, she is not bothered by morning sickness, frequent headaches disappear, she is less likely to get irritated over trifles, and she is happy in the knowledge that she has a little life inside her. But over time, the woman feels nagging pain in the lower abdomen, this happens because the ligaments that support the abdominal press become tense. She becomes more and more absent-minded, more tired, and closer to childbirth a feeling of fear of this process appears, especially in firstborns.

All these conditions cause some stress in the pregnant woman's body, but not in the usual sense. Such shallow experiences do not affect the health of the future person; moreover, with minor negative emotions, the hormone cortisol appears in the human body. This hormone, in reasonable doses, is necessary for the child to develop properly. And with severe stress, too much cortisol enters the body of the mother, and, consequently, the child, which, according to experts, can lead to congenital pathologies.

Severe stress during pregnancy

If a woman experiences severe stress during pregnancy, her chances of giving birth to an autistic child are doubled (an autist is a person with a mental disorder, which is characterized by immersion in the personal world; such people have a greatly weakened connection with outside world, they lose interest in reality, have no desire to communicate, and have very poor emotional expression).

Such conclusions were made by American scientists who conducted an experiment involving five hundred pregnant women. During the experiment, specialists assessed stress by the strength of its impact. As it turned out, women in whose group the stressful situations were stronger than others were 2 times more likely to have children who were subsequently diagnosed with autism.

Severe stress, according to doctors, is moving to a new place of residence, bereavement of loved ones, loss of work, conflicts with relatives, etc. It is especially dangerous if a woman has been subjected to severe stress from the 24th to the 28th week of pregnancy, since during this period the mother’s nervous overstrain can greatly affect the baby’s brain.

As a result of the studies, it turned out that the appearance of autism is associated not only with genetic abnormalities, as previously assumed, but is largely due to negative environmental factors, in particular, the psycho-emotional state of the mother during pregnancy.

Nervous stress during pregnancy

Nervous stress during pregnancy is accompanied by every woman. Even in those moments when she is absolutely happy, a woman endures heavy mental stress. Any external irritant, which is conventionally divided into physical and mental, can lead to severe psychological shock. The physical source of stress is characterized by constant impact on the pregnant woman’s body - heat or cold, thirst or hunger, heavy physical activity. Physical stress is possible due to poor diet, insufficient sleep, and decreased physical activity. With psychological sources of stress, emotional overstrain is observed; this state can be provoked by a lie from a loved one, resentment, as well as situations where there is a threat to personal relationships (for example, with a husband), social status, or financial condition. Also, lack of time can lead to psychological stress, when you feel responsible, but there is no time to think about a decision. Moreover, the source of stress here is precisely the person’s attitude to the situation.

Stressful loads accompany a woman throughout pregnancy. The main sources of stress here are natural changes, pregnancy that was not part of the plans, thoughts about how to live further, about the child’s health, and fear of childbirth. Experiences are usually associated with news of pregnancy, the need to attend a consultation, communicate with doctors, conflict situations in the family or at work.

Stress during pregnancy has a very strong effect on the nervous system of the unborn child. As a result of the mother's frequent nervous shocks during pregnancy, children grow up more nervous, restless, and find it harder to adapt to the world around them. Children whose pregnant mothers suffered from husband cruelty showed lower intellectual development than their peers who developed in calm conditions. Scientists have found that the reason for this is the hormone cortisol - the higher its level in the mother’s blood, and accordingly in the amniotic fluid, the higher the risk of developing developmental delays. Approximately 15% of children who exhibit anxiety, attention deficit, and delays in the development of psychomotor functions have become victims of a severe nervous shock suffered by the mother during the period of intrauterine development. The most dangerous thing for an expectant mother is stress in which she is subjected to cruel treatment, in which case the risk of hyperactivity syndrome doubles. If it were possible to reduce the mother's stress during pregnancy in a timely manner, the development of hundreds of thousands of severe psychological and neurological disorders in children could be avoided.

Experts say that stress and negativity cannot be kept to yourself; you must get rid of it. Sometimes you need to talk it out to make it easier. Nervous stress can be eased by having a fun and relaxed time. If positive dynamics are not observed, you should definitely consult a doctor, and you may need the help of a qualified specialist. It is necessary to understand the source of the stressful situation and eliminate it from your life as completely as possible.

Sleep is the best remedy for treating stress; nervous tension and anxiety can arise from lack of sleep. Therefore, you need to rest more. If you have a hard time falling asleep, you need to do an interesting active activity (to the best of your ability), then the body, tired during the day, will more quickly relax and rest. You can take a warm bath before bed. Activity to some extent helps to get rid of nervous tension, so you can consult your doctor about special exercises or gymnastics for pregnant women. There are many hobbies that will help you forget unpleasant moments and distract yourself - cooking, walking, photography, reading, etc. During pregnancy, the main thing is to see only the positive sides in everything, avoid stressful situations if possible and set yourself up for the best.

Constant stress during pregnancy

Prolonged stress during pregnancy negatively affects both the health of the expectant mother and the health of her child. Strong and prolonged nervous shock exhausts the body of a pregnant woman, she becomes apathetic, lethargic, suffers from insomnia, anxiety causes trembling in the body, rapid heartbeat. Severe stress can cause skin rashes, headaches, and body aches. With such stress, various pregnancy complications are possible. A woman may suffer from increased toxicosis, chronic diseases will worsen, and the newborn may have congenital malformations.

In addition, constant nervous tension negatively affects the immune system, which is already greatly weakened during pregnancy. The body's weak defenses cannot cope with viruses entering the body, so the woman is in a constant painful state. A severe physical condition is aggravated by an even more severe mental one - complete dissatisfaction, apathy, irritability. But no matter how hard it is for a woman, at this moment it is even harder for a person who has not yet been born, and if a woman does not come to her senses in time and does not bring her mental state back to normal, this person may never know what life is.

Constant stress during pregnancy has very serious consequences, which is why you need to get rid of it as quickly as possible. The best option during pregnancy is to learn to avoid such nervous shocks. A pregnant woman should think more about pleasant things, she should be able (or learn) to relax; perhaps, it would not be a bad idea to attend special yoga courses for pregnant women. All existing problems should not be kept to yourself; they should be expressed immediately and discussed in a calm atmosphere with loved ones. If you want to cry, cry, if you laugh, laugh, you should never be ashamed of your own feelings, this especially applies to pregnant women, for whom a good emotional state is extremely important. Your motto during this period should be “movement is life.” Try to walk as often as possible; swimming is very beneficial for pregnant women. As you know, sleep cures all diseases, stress being one of them. If you don't get enough sleep, then stress is guaranteed.

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Consequences of stress during pregnancy

Stress helps reduce the body's defenses. If a person is exposed to frequent stressful conditions, he is more susceptible to infectious diseases, and this is extremely harmful for a pregnant woman. But stress during pregnancy is a fairly common condition, unfortunately. If the state of stress is not deep and passes relatively quickly, then there is nothing dangerous about it. Such mild and short-lived conditions, as if training the woman’s body before childbirth, strengthen the baby’s nervous system while still in the tummy.

The situation is different with a prolonged, severe state of stress during pregnancy. This condition is harmful to both the woman herself and her unborn child. A long depressed state depletes vitality. The woman becomes lethargic, sleepy, and suffers from insomnia at night. The baby will have the same condition when he is born if the mother does not find the strength to overcome this difficult condition.

Stress during pregnancy has serious consequences: severe anxiety, which can occur even without serious reasons, tachycardia (rapid heartbeat), trembling in the hands, in the chest, dizziness, headaches, rash (manifests in especially sensitive women). Toxicosis manifests itself much more severely, as a result of a woman’s weakened immune system, which threatens developmental pathologies in the child.

The child's central nervous system is especially affected. If a pregnant woman was constantly under stress, her child's nervous system will be extremely vulnerable. Even at a conscious age, it will be very difficult for a child to adapt to the world around him; he will be very restless, nervous, and anxious. Such children are more susceptible to various fears than their peers. Allergies and asthma are one of the consequences of a mother’s stressful state during pregnancy, and this can be a consequence of both long-term stress and a short, but strong and frequent stressful state. If a way could be found to reduce stress, many children would not suffer from severe psychological and neurological disorders. If a mother has experienced severe nervous tension in the first three months of pregnancy, then her child may develop schizophrenia over time, since it is during this period that the baby’s nervous system is formed. The chances of developing schizophrenia in this case are approximately 70%. Experts are clear in their conclusions: external psychological factors have a direct impact on the formation processes nervous system even in the early stages of human development.

Every pregnant woman noticed that when experiencing anxiety, the baby began to move actively. There is a simple explanation for this - if the mother is in an anxious state, the child does not have enough oxygen and with his movements he seems to begin to massage the placenta in order to obtain blood with the necessary elements.

A child whose mother was often nervous during pregnancy will suffer from enuresis and diabetes in the future. Also, autism is one of the consequences of severe nervous tension of the mother during pregnancy.

If the mother is severely nervous, her body can independently get rid of a weak male fetus, i.e. this may lead to miscarriage. By the way, but for unknown reasons, the body does not get rid of the female fetus. It is also interesting that boys who were born when their mother was under severe stress live much longer than those who were born into this world under favorable conditions.

Fetal malformation, popularly referred to as “cleft lip” or “cleft palate,” has been observed among women who were under prolonged stress during pregnancy. The risk of developing malformation in women under constant nervous tension is 2 times higher than in those who were calmer during pregnancy. Severely anxious women run the risk of giving birth prematurely; in this case, the baby's weight will be much lower than normal and the chances of survival for such children are very low. If such children survive, then they experience deformation of all body functions, so such children are prone to frequent illnesses.

Conflict situations in the family can lead to mental and emotional inhibition in the child. Also, frequent quarrels in the family can provoke premature birth or miscarriage. Constant stress leads to a long delivery, during which the child may die. Poor sleep, dissatisfaction with oneself, and severe fatigue lead to premature and rapid labor.

Stress during pregnancy is a condition that needs to be addressed urgently. A woman must first of all think about the health of her baby, whose life now completely depends on her, taking into account not only a strong physical condition, but also a balanced emotional and mental state. A woman must remember that any anxious state of hers cuts off oxygen to her child, he literally begins to suffocate. It is for this reason that when his mother is nervous, he begins to actively move to show her how bad he is now.

Unfortunately, busy days happen outside of plans and schedules. They do not bypass expectant mothers either. Troubles at work, disagreements with her husband, everyday troubles... During pregnancy, a woman often perceives various problems too acutely. But you can learn to react to external stimuli in a less painful way.

Stress during pregnancy: how to help yourself?

1. Directed aggression. Often, the expectant mother, knowing the harm of negative emotions, forbids herself to experience them: “I can’t cry,” “Stop being angry,” etc. However, emotions do not disappear anywhere, but are simply transformed into bodily tension and increased muscle tone. Therefore, in order to truly free yourself from negativity, it can be useful to allow “forbidden” behavior, adapting it to the place. Are you angry at a colleague who took advantage of your position to get the promotion you were hoping for? Keep a piece of plasticine on hand that you can knead, roll... With such actions, all the tension goes into your hands and fingers, and stopping manipulation leads to relaxation of these parts of the body and relieving irritation. For the same purpose, we take pencils and paper: with quick movements, draw something on the paper (doodles or a cartoon of the offender), then tear the piece of paper into many small pieces, collect them into a fist and crumple up a ball, which you then throw in the trash.

2. Monotonous activity. Don't try to drive away obsessive thoughts and feelings. It is better to switch your attention to any monotonous activity that is pleasant for you. For example, you can start making baby sling beads - they will come in handy after the birth of your baby. They are convenient to always take with you, take them out of your bag, for example, if you are irritated while waiting in line. Bright colors will attract attention, the use of natural materials will have a calming effect on the senses, and tying, weaving and picking beads will calm the nerves and help you relax during pregnancy. In addition, an additional reminder of the future baby will evoke pleasant emotions.

3. Water procedures. Water has always been considered a good helper in the fight against fatigue and tension. Many people find exercise in the pool helpful. If training is not recommended for medical reasons, you can provide yourself with a relaxation session in the shower. Close your eyes and feel how drops of water fall on your body and flow down, try not to think, but just feel the water on your skin. Stand there for a few minutes, feeling how the drops carry away your problems with the water. Repeat to yourself: “Everything flows, everything changes, this too will pass.” This meditation will help you relax.

4. Just the facts. Sometimes, in order to stop being nervous, it is enough to simply remove the uncertainty of the situation by receiving Additional information. Are you worried about not very good tests, but the doctor only scared you about the upcoming hospitalization? Read the literature on this issue, consult another specialist, collect all the data before drawing conclusions and getting upset. If the situation is really not going very well, then try to mentally build a scenario in which the current situation is perceived as relatively good, since the alternative could be worse. For example: “If I hadn’t come to the consultation this month, I could have harmed the baby, but everything can be fixed.”

5. The business side of the issue. To reduce stress during pregnancy, you can switch from the emotional side of the issue to the business side, that is, get down to business: the technical side of the problem, planning, solving, etc. If you are very annoyed by the audibility in the apartment and very noisy neighbors (parents sort things out loudly, at night a child cries, a teenager listens to music at full volume during the day), instead of being nervous, busy yourself looking for options for a real solution to this problem. Perhaps it’s time to think about renovations, then it will be possible to soundproof the walls, because your baby will soon also start bothering the neighbors. In general, a way out can always be found.

A woman experiences a storm of emotions during pregnancy; figuring out what she finally wants is very, very difficult. She may get angry, cry a few minutes later, and then smile. How can a pregnant woman learn to remain calm again?

The reason for the storm of emotions in pregnant women.

Pregnant women have a changeable mood, and various little things can make them nervous. It should be noted that the woman did not even pay attention to these little things before. The reason for this behavior is the production of a large amount of female hormones necessary for normal childbearing. The main hormones of pregnancy include gonadotropin: in the early stages of pregnancy there is a high level of the hormone, the maximum concentration is at 7-10 weeks of pregnancy, increased concentration causes nausea, and this causes increased irritability; progesterone: a hormone that affects the process of bearing a child, the level of the hormone is high, it causes a woman to quickly fatigue; estriol: a natural antioxidant produced throughout pregnancy.

The changed hormonal background most strongly affects the emotional state of a pregnant woman in the first trimester. You should pay special attention to yourself when:

· you were prone to mood swings even before pregnancy;

· You lost a baby during a previous pregnancy. During a new pregnancy, a woman will listen to her body and look for signs of threat, and this increases irritability and serves as a reason to lose her temper. Keep in mind that negative emotions can provoke the threat of termination of pregnancy, we get a vicious circle.

· pregnancy occurred under the persuasion of your husband or relatives, then you may not understand why you need pregnancy, as a result, the pregnant woman begins to take out her anger on her loved ones, who forced her to decide to give birth to a child.

· you are used to commanding and being obeyed, you are used to keeping everything and everyone subordinate, but closer to childbirth your performance decreases, often those around you begin to help you with the best intentions, but to a strong woman such care seems to be a signal - I have become weak, and this is the basis of nervous stress .

How nervous breakdowns affect pregnancy.

Hormones change throughout pregnancy, so you will experience mood swings throughout your pregnancy. However, it is worth remembering that severe stress can provoke the risk of a threatened miscarriage (hypertonicity of the uterus), cause problems with sleep, appetite, exacerbation of chronic diseases, skin problems, and gastrointestinal ulcers.

You can tell you are having a nervous breakdown if:

· rapid fatigue sets in, frequent errors in work appear;

· can't concentrate;

· suffers from insomnia, nightmares;

· suffers from insurmountable anxiety;

· increased heart rate, neck pain, headache, neck and back pain appear.

You are having a nervous breakdown - what should you do?

It is difficult to cope with feelings on your own; you should seek help from a specialist. First, tell your gynecologist about your nerves and he will prescribe you: valerian, motherwort infusion, Glycine, Person, Magne B6. Only a specialist will prescribe the required dosage and tell you how long to take them. If the measures taken are not enough, the doctor will refer you to a psychologist or psychotherapist.

How a pregnant woman can cope with nervous stress.

1. Throw out your emotions - anger, anger overtook you at work, you can go to the toilet and wash with cold water, open the tap to full and hit the stream of water with the edge of your palm;

2. Train yourself to relax

3. Sleep is the best medicine. If you don't get enough sleep, then this is a direct path to stress. You should try to sleep 8 hours a day, and if possible, you can take a nap for a couple of hours during the day. Give yourself a SIESTA!

4. Talk through problems. You were rude at work, pushed in public transport, etc. It’s worth talking through the situation; if there is a problem, it will be easier for you to understand the reason and solve it.

5. Seek support from your husband. Don't take your anger out on your husband, this will only make the situation worse. It is worth explaining to him that you are going through a difficult period and need help. Ask him to help you, even tug his mustache or beard (if this makes you feel better). Believe me, your husband, just like you, wants you to be calm and cheerful.

Stress, even in the normal state of a person, is a very serious test for any organism. What can we say about how difficult it is to tolerate during pregnancy. At this time, both external factors (cold and heat, hunger and thirst, physical activity, etc.) and emotional and psychological factors (resentment, fatigue, fear of childbirth, death of a loved one, nervous tension, etc.) can disable the nervous system. .). Any nervous stress during pregnancy is dangerous both for the health of the woman herself and for the condition of the child she is carrying.

It often happens that a pregnant woman does not even notice that she is under constant stress. She gets so used to it that she takes all her fears and worries for granted. Meanwhile, constant stress during pregnancy carries out its destructive work from the inside. Therefore, every expectant mother should be able to analyze her condition and pay attention to the main symptoms of stress:

• apathy, indifference to everything, lethargy;
• decreased performance;
• lack and loss of appetite;
• periods of inexplicable anxiety, nervousness;
• rapid heartbeat;
• dizziness;
• tremor of the limbs (trembling);
• decreased immunity - frequent colds.

If all this is the case, most likely, your condition is quite serious and requires immediate correction. Scientists have found that in a woman's body under stress during pregnancy, the amount of special hormones - glucocorticoids - increases significantly. And they affect not only genes, but also have a close connection with the functioning of the placenta. Accordingly, their consequences can be very serious.

What are the dangers of stress during pregnancy?

There are women who talk about the extreme stress they endured during pregnancy, which had absolutely no effect on the condition of their baby or the birth. These are very controversial situations, since the consequences can manifest themselves much later - problems can begin in a child at school or adolescence, when serious changes in the psyche occur. Doctors have long explained how stress affects pregnancy and the future health of the baby. It can lead to the following consequences:

• small;
• premature birth;
• stress in late pregnancy provokes abnormalities in the formation of the child’s nervous system;
• problems of adaptation in a team;
• autism or hyperactivity;
• fears and phobias;
• stress in early pregnancy can lead to severe fetal hypoxia.
• enuresis;
• terrible birth anomalies - such as “cleft lip” or “cleft palate”;
• allergic and asthmatic reactions in a newborn;
• development of diabetes;
• cardiovascular diseases;

As you can see, being strong is a very serious test for both the baby and the expectant mother. Therefore, it is so important to try to avoid it by all means. Moreover, this should be understood not only by the woman herself, but first of all by those who surround her during this period of life.

How to avoid stress during pregnancy?

Both the doctor observing her and her family and friends should help a pregnant woman avoid the terrible consequences of a stressful condition. After all, her psycho-emotional state depends on the latter. Pregnancy is not the time for quarrels, hysterics, and certainly not divorce. To avoid nervous tension, the expectant mother needs to know methods that quickly and effectively restore peace of mind.

1. Learn to control your thoughts: stop thinking about the bad, expect only the negative. Tune in to the positive and think about a successful birth and your baby, whom you will soon hug. If you feel that you are not able to do this yourself, be sure to sign up for special training or go to a psychologist.
2. Don't be alone with your fears. Find someone you can tell everything to. Do not leave negativity in yourself, get rid of it by any means.
3. Walk more in the fresh air, do not forget to ventilate your room.
4. Eat well, especially plenty of fresh fruits and vegetables in your diet.
5. Sleep as much as you want.
6. Do physical exercise for pregnant women: special exercise, swimming, even yoga.
7. Communicate only with those people who are pleasant to you. Exclude from your social circle those who often offend you or simply annoy you.
8. Get plenty of rest, especially in the first months. While you are working, a lunch break is a must. Don’t work in the evenings: before going to bed, you need to learn to relax and get pleasant emotions from some favorite activity that gives you pleasure.
9. You can relax in different ways: discover the world of aromatherapy, sign up for a massage or acupuncture, or practice meditation.

Every woman who is preparing to become a mother should be very clear about the dangers of stress during pregnancy and why it is so important to avoid it by any means. To protect your baby from negative consequences, you need to be able to concentrate on the main thing - on your position, and try to ignore annoying little things and failures.

Stress during pregnancy regarding further labor and other related issues is not considered uncommon among pregnant women. A little anxiety, disappointment and depression during this period is the norm, due to the influence of hormones. If stress during pregnancy causes more negative emotions and nervous breakdowns, it is recommended to consult a doctor.

Reasons for the appearance of negativity

The causes of stress vary from woman to woman. For some expectant mothers, pregnancy itself is stressful. They find it difficult to maintain control and manage physical changes. Other reasons that take an emotional toll on the expectant mother include:

1. Heavy load on the body. This is caused by periodic nausea, constipation, and muscle pain.
2. Hormonal fluctuations that lead to mood swings affect self-control during pregnancy. This makes it difficult to manage yourself in such a situation.
3. Juggling work, pregnancy and household chores at the same time can be difficult for some pregnant women. This affects personal and work life.
4. Domestic violence, personal problems.

If a pregnant woman recognizes herself from several of the listed life situations, the level of stress hormones in the body increases.

The effect of stress on the fetus and the health of the pregnant woman

Bad mood, depression and nervousness are unlikely to lead to pregnancy complications if the circumstances are properly controlled. In some cases, this affects the health of the expectant mother and child. Severe, prolonged stress leads to complications if left untreated:

• high blood pressure;
• diabetes mellitus during pregnancy;
• weakened immune system;
• severe depression.

Some women try to cope with stress by smoking and drinking alcohol. This again leads to health problems for the mother and child.

Stress during pregnancy in the first trimester has the following effects on the baby:

1. Emotional shock stimulates the release of the hormone cortisol, which increases depending on the severity of the stress. As a result, depression, obesity, heart disease, and osteoporosis develop in the child at a later age.
2. The child is born prematurely, which leads to diseases related to digestion, respiratory tract, decreased immunity and death of the child in some cases.
3. Full-term babies are born with overweight and a weak immune system. Stress exposure causes hypoxia (insufficient oxygen supply during childbirth).
4. Increased risk of attention deficit hyperactivity disorder (ADHD).

Watch a video about the effects of stress during pregnancy:

Sometimes, in the early stages, ultrasound reveals a frozen pregnancy after stress. It is better for others to treat pregnant women with understanding. The consequences of stress for a child develop in adulthood if the mother was very nervous during pregnancy.

Dangerous symptoms

Constant nervous stress causes a variety of physical, emotional, mental and social symptoms:

1. Chest pain, difficulty breathing, vision problems, headaches, rapid heartbeat, dizziness, fatigue, muscle pain, increased sweating. But most often a pregnant woman has a stomach ache.
2. Confusion, nightmares, memory loss, sleep changes and difficulty focusing.
3. Grief, guilt, worry, irritability, fear, denial, worry, loneliness or frustration
4. Isolation from family, friends, loss of appetite, smoking and alcohol abuse.

If these symptoms occur, it is recommended to consult a gynecologist and psychologist.

How to deal with stress as a pregnant woman

There are ways to reduce negative symptoms during pregnancy:

1. You need to do light physical activity. For example, walking, as it not only reduces stress levels, but also prevents general discomfort during pregnancy.
2. Prenatal or meditation classes.
3. Breathing exercises should be done.
4. The best thing to do is read a book or watch your favorite show.
5. It is necessary to find out what worries the pregnant woman most and try to talk about it with her husband, friend or even a therapist.
6. Seek help from family and friends.
7. Take childbirth education classes to understand about pregnancy, childbirth, relaxation techniques, exercises.
8. If a pregnant woman thinks she is depressed, treatment should be started early to avoid the need for antidepressants.
9. Eat healthy, nutritious foods.
10. Consider joining a support group on social media. This way you can meet like-minded people among pregnant women.

Stress is extremely undesirable for pregnant women. If you can’t contain your emotions, it’s better to consult a psychologist.