We know what it is like to feel stressed, and being under pressure is a normal part of modern life. But feeling overwhelmed by stress can lead to mental health problems or exacerbate existing problems. On Wednesday 1st November 2023, Stress Awareness Day we will be highlighting the ways that stress can affect people and what you can do to manage your stress before it becomes a problem. This year, The International Stress Management Association [ISMAUK] is promoting awareness of the effects of psychological distress in the workplace and strategies and solutions to address it, working to reduce the stigma associated with stress.
Millions around the UK experience stress and it is damaging to our health and wellbeing. For example, at some point in the last year, 74% of us have felt so stressed that we have felt unable to cope (Mental Health Foundation).
Stress is the feeling of being under too much mental or emotional pressure. When you are stressed, your body releases stress hormones such as adrenaline and cortisol.
Stress is your body’s reaction to help you deal with pressure or threats. This is sometimes called a “fight or flight” response. Your stress hormone levels usually return to normal once the pressure or threat has passed.
A small amount of stress can be useful. It can motivate you to act and get tasks completed. It can also make you feel alive and excited. But too much stress can cause adverse effects such as a change in your mood, your body and relationship issues. It can also negatively affect pregnancy.
Coping with stress in pregnancy.
For those couples that have been trying for a baby, there is nothing quite like that moment when you see that second line on your positive pregnancy test. Pregnancy is a time of joy, but if you have experienced problems in the past or suffer from anxiety, it can be complicated. The incidence of stress and anxiety has increased significantly recently with critical and important world events dominating the news, combined with the cost-of-living crisis. Deciding to try for a baby can increase your stress levels even further.
At every twist and turn along the road, you might feel that something could be wrong; a feeling you just can’t shake which could start to affect your everyday life.
Pregnancy is also a time of enormous change – to your body, lifestyle, working life and relationships. Some of these feelings and sensations are welcomed, while others are uncomfortable and can sometimes be frightening. Complications or other issues may arise that can cause you to have sleepless nights as you worry about what it might mean. It is natural to worry during pregnancy, especially if it is your first baby. You may have faced problems in the past, such as miscarriage, ectopic pregnancy or later pregnancy loss that give you reason for greater concern. But if these worries start to interfere with everyday life, you may have anxiety.
It is commonly known that post-natal depression is a major concern for women after delivery. But there are other mental health conditions that may affect you during your pregnancy. Hormonal changes during pregnancy may also affect the chemicals in your brain causing anxiety.
Mild cases of stress usually don’t require any specific treatment, though it’s a good idea to mention your feelings to your doctor or midwife. There are some self-care options to try if you start to feel stressed and anxious.
Tips for coping with stress.
1.Talk about it
If you’re feeling very anxious during your pregnancy, it’s important to tell someone, whether it is your partner, a close friend, or family. As the old saying goes, a problem shared, is a problem halved. Simply sharing your thoughts and feelings may be enough to keep them from taking over your everyday life.
2. Shift your focus
Thinking about what might happen is a very normal response in these uncertain times. We like to feel in control of things, so looking for answers and trying to predict what will happen is just our brain’s way of trying to help us feel safe and secure. But focusing excessively on these fears can become unhelpful because you will find yourself asking a lot of questions that you don’t have the answers for. Only now matters because this is what you can control. Focus on how you feel now and what you’re doing now. Concentrate on things that you are able to control, like making a cup of tea. If you are feeling anxious about something, try shifting your focus of attention to something else, such as watching the birds in the garden, reading or walking the dog.
Try to avoid watching or reading news updates, social media or googling symptoms on the internet. This will only increase your anxiety.
3. Find a release
Engaging in activities that help to lower stress and anxiety may be a good option for you. Physical activity helps your body release endorphins. These act like natural painkillers in your brain. Moving your body is one of the most recommended ways to manage stress. Just do what you love! Anything that gets your body moving can help, such as walking, running, yoga, swimming or dancing around the room to your favourite music. Aerobic activity for as short as five minutes has been shown to have positive benefits, but speak with your midwife before starting a new exercise routine during pregnancy.
Compile a playlist of your favourite music. Music acts as a powerful aid in alleviating stress and improving our mental and emotional wellbeing. It can impact favourably on stress levels, whether we’re listening to or participating in music, helping us reduce tension and achieve a positive state of mind.
4. Mindfulness
You can try activities that help your body release endorphins without exercise, including running a relaxing bath, or try a new hobby such as painting, knitting, or colouring books. You could even learn to play a musical instrument.
You could learn to meditate. There are many apps such as Calm and Headspace which are designed to enhance your mental health. Meditation and deep breathing exercises are really useful ways to beat stress, and deep abdominal breathing for 20 to 30 minutes per day can help with anxiety, increasing levels of oxygen to your brain and stimulate your nervous system. Get in a comfortable seated position and close your eyes. Imagine yourself smiling inwardly and release tension in your muscles. Then visualize that there are holes in your feet. Breathe in and imagine the air circulating through your body. Exhale and repeat.
Ecotherapy incorporates nature into therapeutic activities and is of great benefit to those experiencing stress. Try to enjoy being outdoors by gardening, a simple nature walk in the countryside, or volunteering in a local community wildlife group. You don’t necessarily need a garden to enjoy the wildlife around you.
5. Make sure you are getting enough rest
It’s important to make sure you’re getting enough sleep. Though sleep may seem elusive during pregnancy, and difficult if you have young children to look after, making it a priority may help significantly with your anxiety symptoms. Do you wake up often at night? Try napping whenever you feel the urge. Be kind to yourself.
6. Learn to say NO
Don’t take on too much or berate yourself if you put yourself first.
7. Ask your doctor
If your anxiety is affecting your daily life or you’re having frequent panic attacks, call your doctor. The sooner you get help, the better. There may be medications you can take to ease your most severe symptoms. You should never feel embarrassed about sharing your thoughts and feelings, especially if they concern you.
8. Contact specialist organisations
Charities like MIND, Anxiety UK and online CBT (Cognitive Behavioural Therapy) programmes are there to help, and more accessible following the pandemic.
Research has proven that there is good reason to get your anxiety under control. High levels of anxiety during pregnancy are associated with a risk of developing conditions like preeclampsia, premature birth, and low birth weight.
Stress and anxiety during pregnancy is common. It’s also highly individual, so what may work to help others may not alleviate your own worries. Keep talking with the people you love, try some stress management techniques, and communicate with the health professionals looking after you if you feel you need more support. The sooner you get help, the sooner you’ll be able to gain peace of mind for your health and the health of your growing baby.
Victoria Davis, Sonographer