Pregnancy can be a stressful time for even the most relaxed moms-to-be. Happily, your pregnancy and babe won't exist impacted if you're experiencing but the typical, everyday stress. Which means yous don't have to stress out most any stress you might be feeling.

But too much long-term, severe stress can take its toll on you, your pregnancy and your baby. Here's what you need to know about stress during pregnancy.

Emotional stress during pregnancy

Many changes happen during the nine months of pregnancy. Betwixt the pregnancy hormones that do a number on your moods, the prep piece of work necessary for baby'due south arrival, and worries well-nigh labor and delivery, it's no wonder yous're feeling just a tad bit stressed while significant.

The ongoing pandemic has also added an extra layer of stress for most people, significant or not. (Be sure to talk to your practitioner about the risks of COVID-19 during pregnancy.)

Feeling stressed is extremely common and par for the pregnancy course. The good news: Not all stress is bad, and some stress may fifty-fifty be good. Information technology can aid yous get through challenging times, and go on you on your toes so you're motivated to take the all-time possible care of yourself and your babyhoped-for.

Symptoms of stress during pregnancy

Significant or non, a body under stress experiences concrete and chemical changes. Some of the most common symptoms of stress during pregnancy include the following:

  • An increase in cortisol, epinephrine and norepinephrine levels, whether you're aware of it or not
  • An increment in heart rate or heart palpitations
  • Headaches
  • Back pain
  • Tummy upset
  • Teeth grinding
  • Difficulty concentrating
  • Excessive fatigue
  • Difficulty sleeping
  • Loss of appetite
  • Overeating
  • A feeling of worry, frustration, anger or sadness
  • Loss of interest in being effectually other people
  • Excessive need to be around other people, or feeling scared to be alone

Effects of stress during pregnancy

While some stress is normal and healthy, too much stress or unchecked stress can affect your wellness, your pregnancy and your baby.

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For example, if yous accept high levels of stress, you may turn to unhealthy coping mechanisms, like booze, smoking, drugs (like marijuana) or unhealthy eating.

Besides much stress can also lead to anxiety and/or depression — mental health atmospheric condition that could affect your pregnancy and your full general well-being.

High levels of stress tin also exacerbate any chronic weather condition you have as well equally brand you more susceptible to illnesses. And if your stress levels remain high for a long time — say throughout your pregnancy and beyond — information technology could possibly lead to loftier blood force per unit area and heart disease.

Can stress during pregnancy hurt my baby?

Regular, everyday stress during pregnancy, such as stressing to brand a work deadline or finish the plant nursery, won't hurt your baby.

But extreme (operative discussion here: extreme), chronic and long-term stress tin can, in some cases, increase the risk of:

  • Miscarriage
  • Preterm delivery
  • Low birthweight baby
  • Developmental delays

Babies born too soon or also small can face more complications than full-term, normal-weight newborns.

Tips for managing stress during pregnancy

Learning how to handle your stress during pregnancy should be a summit priority for all moms-to-be. So take a deep jiff and try some of these stress-busting strategies:

  • Talk it out. While information technology may seem similar yous're the only pregnant person to feel freaked out about, say, facing labor, you're far from alone. In fact, many expectant mothers are probably thinking the exact same thoughts y'all are. Then accomplish out to women who are meaning or are at present new parents. Friends, relatives, chat groups and message boards are all not bad resources when you're looking to vent. Sharing your feelings and finding agreeing mates tin can assistance you go a handle on stress during pregnancy.
  • Get Zen. All those ways you minimized stress earlier pregnancy can come in handy now that you're expecting. Meditation, deep breathing, yoga or fifty-fifty a brisk walk are just some of the means you tin can lower cortisol levels and boost endorphins — known as "feel-skilful" brain chemicals — to improve your mood. Find whatever relaxation technique works for you and make information technology role of your routine. Need help relaxing? Care for yourself to a prenatal massage and let the stress become rubbed away.
  • Ask for a hand.If y'all're feeling overwhelmed, enlist friends or family unit members to assistance you set up the nursery, stock up on diapers or option up that bag of hand-me-down maternity wearing apparel your pal is giving y'all. In other words, if at that place'southward a chore you can farm out, don't hesitate to ask for a helping hand. You'll probably observe that people are more than than happy to aid you lot, and that in itself should brand you lot experience less stress during pregnancy. Later on all, how can you exist expected to lug infant article of furniture when yous're already carrying a mini-me in your tummy?
  • Residue up. The right amount of sleep can help you not merely recharge but likewise regenerate. Too little sleep can increase stress levels, and make coping with any stress you already accept more stressful. And so break the stress-sleeplessness-stress cycle by working to get your full dark'southward sleep each night. A warm bath, a cup of chamomile tea and some soothing music can help y'all go into the sleepy zone.
  • Eat right. With so much going on in your life right now, you lot may not be focused on taking good care of yourself. But treating yourself well, which includes staying hydrated and eating well, will proceed your energy upwards and your feet levels downwards — exactly what yous need to fend off stress during pregnancy. What if you can't notice the time to make nutritious meals? Keep easy-to-grab snacks for yourself in your cupboard and fridge, such as string cheese and whole wheat crackers, babe carrots and hummus, or yogurt and an apple. If healthy nutrient is readily available, yous'll exist a lot more likely to grub down on the skillful stuff.
  • Work it out. With a workout, that is. Do is one of the best stress busters there is, since working out boosts feel-good endorphins and lowers stress levels. But be sure to cheque with your doctor nigh what types of exercises you tin safely practise.
  • Cutting back. If you're doing too much and you're stressed virtually that, cut back — or at least prioritize. Say no to new projects at work if yous can, ignore the bound cleaning project y'all were hoping to do, and forget well-nigh the crafts you were thinking of DIYing. Postpone them for now so your schedule is less hectic and yous can find time to….
  • Terminate and smell the … babies. Every fourth dimension your listen starts to race with your list of baby to-dos and you find your blood pressure level ascension, just … stop. Instead, think virtually some of the reasons you're happy you're having this baby. Whether it's considering y'all can't wait to clothes him upwards, you love that sugariness baby smell or you were born to be a mom, revel in those happy thoughts. You have all those things to await forrad to. And you know what? Most of your to-dos will become done somewhen — even if some of them get washed after the baby is built-in. (You'd be surprised by how few essentials you lot truly need before your newborn arrives.) So instead of drowning in a ocean of stress during pregnancy, have some much-needed fourth dimension to focus on the joy your new infant will bring you lot.

When to telephone call the doctor about stress during pregnancy

If you start to feel worry and anxiety that yous can't shake, permit your practitioner know. If you're losing sleep every night, have lost your ambition for an extended period of fourth dimension, or if your stress has pb to unhealthy behaviors, call the dr.. Pregnancy feet or low should exist treated, then don't delay sharing your feelings with your OB/GYN or midwife.

The lesser line: Don't stress out about regular, everyday stress when you're meaning, but do take steps to relax and take intendance of yourself. It'll help both you and your baby during your pregnancy.