Manage Stress During Pregnancy: Dr. Beena Jeysingh's Tips
In This Article
Manage Stress During Pregnancy: Dr. Beena Jeysingh's Tips
Parvathy
Updated on November 30, 2024
Medically verified by Dr. Arya
Fact checked by Dr. Fazeela
Pregnancy is a transformative journey filled with excitement, anticipation, and moments of uncertainty.
Alongside the joy of bringing a new life into the world, it’s natural for expectant mothers to experience stress.
Hormonal changes, physical discomfort, and the pressures of preparing for motherhood can contribute to overwhelming emotions.
To help manage these challenges, Dr. Beena Jeysingh, an experienced obstetrician and gynecologist, offers practical, evidence-based advice for reducing stress during pregnancy.
In this comprehensive guide, Karetrip will explore her tips and strategies to help you nurture your emotional well-being during this special time.
Understanding Pregnancy Stress
Pregnancy stress can stem from various factors, including
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Physical Changes: Hormonal fluctuations, weight gain, morning sickness, and fatigue.
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Emotional Concerns: Fear of labor, concerns about the baby’s health, or adapting to new roles.
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External Pressures: Balancing work, managing relationships, and financial planning for the baby.
Stress during pregnancy is common, but chronic stress can impact both mother and baby. Research suggests that prolonged stress may lead to complications such as preterm birth, low birth weight, or developmental issues. Recognizing stress triggers and implementing effective coping strategies is crucial.
Dr. Beena Jeysingh’s Tips for Managing Stress During Pregnancy
1.Prioritize Self-Care
According to Dr. Beena, self-care isn’t a luxury; it’s a necessity for expectant mothers. By dedicating time to physical, emotional, and mental well-being, mothers can better manage stress and improve their overall health.
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Rest: Aim for 7–9 hours of sleep each night. Use pregnancy pillows for added comfort and maintain a consistent sleep schedule.
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Nutrition: Eat a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Proper nutrition supports hormonal balance and boosts energy.
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Hydration: Drink at least 8–10 glasses of water daily to stay hydrated.
2.Stay Physically Active
Gentle exercise is a powerful tool for reducing stress during pregnancy. Dr. Beena recommends activities like
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Prenatal Yoga: Enhances flexibility, reduces tension, and promotes relaxation.
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Walking: A simple, low-impact exercise to boost circulation and elevate mood.
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Swimming: Relieves joint pressure and provides a refreshing way to stay active.
Always consult your healthcare provider before starting any exercise routine to ensure it’s safe for your specific pregnancy conditions.
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3.Practice Relaxation Techniques
Relaxation techniques are invaluable for calming the mind and reducing stress levels. Dr. Beena emphasizes the importance of incorporating these practices into daily life
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Breathing Exercises: Deep breathing can reduce cortisol levels and promote relaxation. Try inhaling for a count of four, holding for four, and exhaling for four.
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Meditation: Spend 10–15 minutes focusing on your breath or a calming visualization. Apps like Headspace and Calm can be helpful for beginners.
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Progressive Muscle Relaxation: Gradually tense and release each muscle group to release physical tension.
4.Build a Strong Support System
Pregnancy can feel overwhelming, but having a reliable support system makes a significant difference. Dr. Beena advises
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Partner Involvement: Share your thoughts and concerns with your partner. Attending prenatal appointments and classes together fosters mutual understanding.
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Family and Friends: Lean on trusted loved ones for emotional support, advice, and practical help.
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Professional Help: If stress feels unmanageable, consider speaking to a therapist or counselor specializing in prenatal care.
5.Prepare for Parenthood Gradually
The anticipation of parenthood can sometimes feel daunting. Dr. Beena suggests breaking tasks into manageable steps
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Create a Checklist: Outline essential tasks, such as setting up the nursery, attending prenatal classes, and preparing a hospital bag.
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Take it One Day at a Time: Avoid overwhelming yourself with unrealistic expectations. Progress at your own pace.
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Focus on the Positive: Celebrate milestones and cherish the joyful aspects of pregnancy.
6.Stay Informed, Not Overwhelmed
Accessing information about pregnancy and childbirth is essential, but overloading yourself with too much information can cause stress. Dr. Beena advises
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Choose Credible Sources: Follow trusted websites, books, or healthcare providers for accurate information.
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Limit Online Searches: Avoid excessive Googling of symptoms, which can lead to unnecessary anxiety.
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Ask Questions: Don’t hesitate to discuss concerns with your doctor for clarity and reassurance.
7.Manage Work-Life Balance
Balancing professional and personal responsibilities during pregnancy requires planning and communication
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Set Boundaries: Communicate your needs to colleagues and supervisors. Consider flexible work hours or remote work options.
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Take Breaks: Incorporate short breaks into your routine to rest and recharge.
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Delegate: Don’t hesitate to seek help from coworkers or family members.
8.Embrace Emotional Expression
Pregnancy often brings a whirlwind of emotions. Dr. Beena emphasizes the importance of acknowledging and expressing feelings
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Journaling: Write down your thoughts to process emotions and gain clarity.
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Talk to Someone: Share your feelings with a trusted friend, partner, or therapist.
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Allow Yourself to Cry: Tears are a natural way to release built-up stress and tension.
9.Avoid Unnecessary Stressors
Identifying and reducing stressors can create a more peaceful pregnancy experience
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Plan Ahead: Organize appointments, errands, and baby preparations in advance.
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Say No: Politely decline activities or responsibilities that feel overwhelming.
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Limit Exposure to Negativity: Surround yourself with supportive and uplifting individuals.
10.Celebrate the Journey
Pregnancy is a unique experience that deserves celebration. Dr. Beena encourages expectant mothers to embrace this time with joy and gratitude
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Capture Memories: Take photos, write letters to your baby, or create a scrapbook.
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Celebrate Milestones: Host a baby shower or small gathering with loved ones.
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Practice Gratitude: Reflect on the positive aspects of pregnancy and the exciting future ahead.
Recognizing When to Seek Help
While occasional stress is normal, chronic or severe stress may require professional intervention. Signs to watch for include
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Persistent feelings of sadness, anxiety, or hopelessness.
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Difficulty sleeping or eating due to stress.
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Trouble concentrating or functioning in daily life.
If you experience these symptoms, consult your healthcare provider or a mental health professional immediately.
Pregnancy is a life-changing experience, and it’s natural to feel moments of stress along the way. However, with the right strategies and support, you can enjoy a more relaxed and fulfilling journey.
By following Dr. Beena Jeysingh’s expert tips, you’ll be better equipped to manage stress, nurture your emotional well-being, and focus on the exciting road ahead. Remember, you’re not alone—reach out to loved ones and professionals to ensure you have the
Your well-being matters, not just for you, but for the precious life growing inside you. Take it one step at a time, and cherish every moment of this incredible journey!