Many moms are familiar with it, the pregnancy test is positive, but with the feelings of happiness many new worries and fears appear, which you just can not turn off. At a certain point, this can have a negative effect on the development of the baby, so you should do your best to counteract stress and prevent mental strain. We will explain to you today in which way this works best.
What happens to my mental state during pregnancy?
As a pregnant woman, you experience a major physical change. So it’s not just the external circumstances and social demands that affect your mood, but mainly the hormonal changes. Hormones have a strong influence on the psyche. You can read more about this topic in one of our blog articles on “Mood swings and postpartum depletion”. Many women feel overwhelmed and alone with these feelings. According to a study by LAKUMED clinics, up to 20% of moms-to-be are affected by depression and up to 25% by anxiety disorders. There are other mental problems that are common in pregnant women, but most of the time they do not tell about them.
My tip: Talking helps! Believe me mom, you are not alone, talk about it with like-minded people. Other moms feel the same way. Dare to talk about your feelings and thoughts and you will see how much support you will get from the outside.
Avoid too much stress during pregnancy
With this major life change comes a whole new set of worries and fears. Many moms worry about the course of pregnancy, health of the baby and the future with the little one. This causes inner turmoil and mental stress.
What happens to our body in stressful situations? Various stress hormones are released, such as adrenaline, noradrenaline, dopamine & cortisol. The result is increased blood pressure and breathing, tense muscles and slowed digestion. Your baby notices this change, this also increases his heartbeat, for example.
If the psychological stresses of the expectant mother are too strong, the risk of disturbed development of the child can increase. For example, premature birth, low birth weight, or neurological and emotional developmental disorders (such as ADHD) may be more likely.
If the stress is kept within limits, researchers even believe it can have a positive effect on your little one. Mild stress is thought to promote a child’s physical development, motor skills and mental abilities. However, it is important to be aware of the point at which it becomes “too much” and, at best, to counteract mentally stressful situations. It is best to talk to a trained midwife or therapist about this.
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What helps against stress and worry during pregnancy
One thing at a time
I also had a thousand things going through my head at once, you just don’t want to do anything wrong. The important thing is: don’t take on too much at once. In the euphoria and anticipation of your little treasure, it’s easy to get carried away. Do one thing at a time and don’t say no to the support of others. Allow yourself breaks when you notice your body is tired and exhausted. You can and should, remember these months are so important in preparing for the birth of your little one and the so great but exhausting time as a young mom.
Exercise and physical activities
And now comes probably the most important secret remedy for stress and mood swings: exercise! That’s right, exercise is the miracle cure here. Even if you’re not in the mood and don’t feel like it, try to squeeze in a little workout. Because exercise helps relieve stress! After a workout you don’t 1. feel better immediately and 2. continuous training helps to deal with stressful situations better: Stress hormones are also released during sports, but the body reacts with a lower release of these hormones when you exercise regularly. And can then apply this to all other life situations. This means that your body releases fewer stress hormones in other stressful situations, too, and you stay more relaxed. Really clever, isn’t it? So regular mommy training can help you put your fears and worries aside.
Relaxation and breathing exercises
The icing on the cake are the right relaxation and breathing exercises. This is often harder than you think and that is why we have developed the RELAX & ROLL IT MAMA training series. In addition to stretching and fascia training, relaxation exercises combined with breathing meditation help you to better cope with the stress of being a mom-to-be and later in your everyday life as a mom. They help you to recharge your batteries and to cope with everyday life with a little more ease and new energy. You feel “exhilarated”, are in a better mood and do not let yourself get out of your (inner) peace so quickly. With regular use, your subconscious quickly learns which breathing helps to calm you down and let you feel the necessary serenity.
How to create the perfect conditions for a smooth birth
An athletic woman has been proven to experience less pain during a normal birth. The right mindset and a subconscious that helps you deal with the birth situation increase the chance of a great, smooth and unforgettable birth.
My tip: I personally never thought that right after the 2nd birth I would say, “It was so wonderful, I could have another child right away!” Whether it comes to that depends on other factors, but for now I was completely thrilled. I didn’t need painkillers, nor was I particularly afraid that anything could go wrong. And yes, everything went great, just like the first time, and that’s exactly what I wish for you, Mom. And that’s exactly what I want to prepare you for with MOVE IT MAMA.
What breathing exercises and meditations help to relax?
For general relaxation, a so-called “body check” or conscious breathing helps.
In conscious breathing, place your hands on your belly, breathe into your belly, the belly bulges (the air feels colder) and breathe out, the belly sinks again (the air feels warmer).
In the Body Check, you consciously breathe to a specific part of the body such as the feet, thighs, abdomen or shoulders. As you exhale, consciously “let that part of the body flow into the floor” and feel how the area feels.
In preparation for a smooth birth, breathing exercises to activate and relax the pelvic floor are especially recommended. Have a look at our MAMA WORKS THE FLOOR series with workouts for the pelvic floor tailored to your phase and trimester.
To give just one example: Inhale, pull ischial tuberosities toward each other and up. Then gently and evenly exhale through the orifices of your body (urethra, vagina and anus). With this you relax and open the pelvic floor area for birth. A great exercise also actually under the birth!
It’s important to make yourself aware that it’s perfectly normal to worry as a mom, to worry about your little one, and to feel overwhelmed with everything at times. You can always get help. It’s not a sign of weakness, it’s a sign of strength! With an adapted fitness program and the right mindset, you’ll prevent stress and really enjoy this special time. And remember, #HappyMama always means #HappyBaby.
Keep it Moving,
Your Birte
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