10 steps to a stress-free pregnancy

Take control

Pregnancy can bring up a whole range of weird and wonderful  feelings, and not all of them positive.  You may feel overwhelmed by responsibility, worry about the birth or your baby’s health, or fret about the impact on your relationship or career. 

Looking at your fears in black and white can help.   Write down your concerns then think about positive steps you can take to make you feel more in control, whether it’s researching pain relief, opening a savings account or just taking time out to talk to your partner.

See also:

• Your week-by-week pregnancy calendar

Regular exercise

A little stress is unlikely to harm you or your baby in the short term – in fact it could have a positive affect if it gets you motivated.  However, in the long term it could lead to high blood pressure, anxiety and depression. 

Regular exercise will relieve tension, combat stress hormones, increase blood flow to the brain and release endorphins to enhance your mood. 

Try yoga, which will keep you toned and flexible, help prepare your body for the birth, and teach you valuable breathing and relaxation techniques.

See also:

• Your week-by-week pregnancy calendar

Talk it through

Bottling up your feelings is a recipe for anxiety and stress, so if you do have worries, don’t keep them to yourself.  A good support network is essential, so talk to your partner, friends or family – after all, they won’t understand how you’re feeling unless you tell them. 

If you’d rather confide in someone a little less close to home, join an online forum and chat to other mums-to-be who will know exactly what you’re going through. 

And if you’re really at breaking point, speak to your GP who may be able to refer you to a specialist counsellor.

See also:

• Your week-by-week pregnancy calendar

Relax

Pregnancy is one time you can indulge in a little relaxation without feeling guilty, so make it non-negotiable and schedule regular rest breaks into your diary. Delegate chores to family and friends and take a proper lunch break if you’re still at work. 

Run a scented bath or take to the sofa, dim the lights and practice meditation or breathing techniques to help clear your mind. 

If you find it hard to relax at home, take a walk or treat yourself to a session in a flotation tank where you can banish the outside world completely.

See also:

• Your week-by-week pregnancy calendar

Be prepared

When it comes to giving birth it’s natural to have fears about how much it will hurt, or what you’ll do if something goes wrong.  

Fear of the unknown will only make things worse, so find out as much as you can in advance – the more you know, the more in control you will feel.   

Read up about pregnancy and birth online and attend antenatal classes where you’ll get professional advice and support from other mums.  Then write a birth plan and make sure you visit the birth centre or labour ward so you know what you expect when the time comes.

See also:

• Your week-by-week pregnancy calendar

Treat yourself

If you’re not feeling good about yourself a little pampering can go a long way.  A bit of me-time will soon feel like a thing of the past - so make the most of it now and go for a manicure, spend time with friends or indulge in a bit of retail therapy. 

Splash out on some maternity gear to fit your new shape, then get dressed up and have an (early) night on the town. 

Or book a session at your local spa, but make sure you stay away from the sauna, hot tub and Jacuzzi. 

See also:

• Your week-by-week pregnancy calendar

Try natural remedies

Studies have shown that stress in pregnancy could make children more susceptible to behavioural problems as well as affecting their language ability and memory in later life, so it’s worth exploring a few techniques to help you relax. 

Massage will relieve stress and muscle tension, help you sleep better and reduce stress hormones, while acupuncture, reflexology and hypnotherapy can all help boost energy, ease anxiety and help balance out emotional ups and downs.

See also:

• Your week-by-week pregnancy calendar

Know your limits

Life doesn’t stop just because you’re pregnant, but you’re not Superwoman so don’t feel pressured to steam ahead at your usual pace. 

Prioritise your workload - write down everything you think you need to do, then clear some space in your life by crossing out anything that isn’t absolutely essential.  

If you’re under pressure at work make sure your boss knows your limits, delegate as much as you can and ask for help or take time off if you need it.

See also:

• Your week-by-week pregnancy calendar

Get plenty of sleep

Too much stress during pregnancy can increase the risk of complications like preterm labour, low birthweight and pre-eclampsia, but the more rested you are the better your body will cope. 

If you’re finding it hard to sleep at night try cutting out caffeine, take a warm bath before bed and use pillows to help you get comfortable.  

Don’t eat too late in the evening to combat heartburn and avoid too many fluids before bed to minimise night time trips to the loo.

See also:

• Your week-by-week pregnancy calendar