Stress seems to have become a part of our every day. And being pregnant may be adding to that stress. In any case, managing stress and anxiety is as important as all the other lifestyle choices you make every day, like eating a nutrient dense diet and moving your body. Finding ways to take care of your mental and emotional health during pregnancy is important.

Research has revealed strong links between emotional and mental health during pregnancy and numerous pregnancy outcomes. A healthy and enjoyable pregnancy relies on more than just food and exercise. You need to take care of all of you.

We’re here to help you find ways to manage your feelings and support your mental health during pregnancy. Finding ways to process emotions and anxiety is crucial for your health, your birth outcomes, and the long-term health of your baby.

How does stress impact me and my baby?

Preterm birth is one of the most widely accepted side effects of stress during pregnancy. Stress, anxiety or depression may also affect your blood pressure and can lead to preeclampsia in some cases. Your baby’s growth and development may be affected by stress experienced in utero. Chronic anxiety may “cause changes in the blood flow to the baby, making it difficult to carry oxygen and other important nutrients to the baby’s developing organs,” which may explain why mums with high anxiety tend to have smaller babies.

High levels of stress hormones are also directly linked with decreased growth of the placenta, and researchers suggest this may pre-program your child’s ability to handle stress later in life. Additionally, brain development and risk of neurobehavioural disorders are affected by prenatal stress. 

It’s also possible pregnant women who are overly stressed or depressed may not have the time or energy to eat as healthfully, exercise regularly, or have consistent sleep habits. So, it may not always be the stress itself that’s to blame but the self care that doesn’t happen when we’re feeling overwhelmed or anxious. 

We get it. We’ve been there.

And rather than berating yourself, lean on those around you and ask for help if you need it. Together with our team of experts we’ve compiled a long list of self care practices to help you manage and lower your stress during pregnancy. To help you feel good.

The first step is simply noticing you’re feeling stressed, anxious or overwhelmed. The next step is understanding what areas of your life are contributing the most. Once you can name the causes, you can find ways to work through them. To figure out what you need in order to feel calm, at ease and more relaxed. 

May one or more of these 30 self care practices help you enjoy a healthier and happier pregnancy: 

• Breathe deeply. Multiple times throughout the day, and especially when you feel your stress levels rising (and your breath high up in your chest), slow down your breathing. Take long deep diaphragmatic breaths in, and slowly breathe out. You should feel your belly move in and out as you do this. Try breathing in to a slow count of 4, pause, and then breathe out for a slow count of 4. Do 20 slow breaths like this, multiple times in the day, to find calm and peace.

• Listen to music. Put on your favourite track, sing along and dance it out. Or listen to relaxing music to calm yourself down. Create your own or tune into someone else’s playlist.

• Laugh out loud. Watch a funny movie or stand up comedian. Allow yourself to let go and feel joy and happiness.

• Cry. Allow yourself to feel into your emotions, allow yourself to cry and let it all out. This can be so cleansing and healing. 

• Journal. Write down how you’re feeling. Journalling about what’s happening for you is a therapeutic way to gain a deeper understanding of why you feel the way you feel, and how you can best support yourself. And seek support from others. Try journalling in the third person — it’s less confronting. 

• Relax with a good book. Relax with a soothing cup of pregnancy herbal tea and your favourite book.

• Go outside. Spend time in nature to calm your central nervous system. Go for a walk in the park or along the beach, go on a hike, work in your garden, or simply spend a few minutes bare feet in the grass, warm sunshine on your face, mindfully slowing down and breathing in the fresh air. 

• Incorporate mindfulness. Into the way you eat, walk, communicate and go about your everyday life. Smell the flowers, notice the light breeze brushing against your arm. Notice how you feel in different situations, allow yourself to feel the feelings, and observe your reaction without judgement.

• Call a loved one. Pick up the phone to a friend or trusted family member to share how you’re feeling. Talking to someone can lighten the load immensely. 

• Speak to a professional. Seek a therapist or psychologist who is trained in maternal mental health and has experience serving pregnant women. There is no shame in seeking support of this kind; in fact, it takes courage to ask for help and you are most certainly deserving of support. 

• Meditate. If you’re new to meditation, try a short guided meditation to get started. There are numerous free or low-cost apps, videos and recordings available. Even 1-5 minutes counts. You don’t need a special cushion or outfit or even a set amount of time for meditation to be beneficial.

• Visualisation and Affirmations. Imagine the ideal outcome as if you’re living it, whether that’s feeling baby develop perfectly or having a calm birth. Affirmations are motivating statements that you can repeat to yourself to help you turn negative beliefs or fears into positive emotional states. For example “my body knows how to nourish and grow my baby.”

• Hypnotherapy. Is quite similar to meditation and visualisation. There are several hypnotherapy programs specific to pregnancy and birth, which often include a recording. Simply turn on the recording before bed or while relaxing on the couch. 

• Practice yoga. Yin Yoga is especially relaxing and calming. If you let the instructor know you’re pregnant, they’ll provide alternate poses where necessary to keep you and your baby safe. 

• Move. Move your body in ways that feel good. All forms of movement will tell your body to release feel-good endorphins. 

• Burn essential oils. Lavender, chamomile and ylang ylang calm, relax and aid sleep. 

• Flower essences. These liquid extracts are used to address emotional wellbeing. Flower essences are an especially good choice during pregnancy because they’re gentle and safe.

• Herbal remedies. Effective for treating stress, anxiety, insomnia and depression. Consult a medical herbalist to obtain a remedy that’s safe during pregnancy.

• Homeopathy. Homeopathy uses minute dilutions of mineral and herbal remedies which trigger the body to create its own responses. There are appropriate remedies for stress in pregnancy which a trained practitioner can administer.

• Calcium and Magnesium. Calming nutrients such as calcium and magnesium can be absorbed really quickly if taken in powder form 20 minutes before bed.

• B vitamins and Vitamin C. The B-complex vitamins and Vitamin C are reduced by stress, so you may need to temporarily increase your input via the foods you eat or by taking quality supplements.

• Stabilise blood sugar levels. Fluctuating blood sugar levels can cause extreme fatigue and lead to stress. To stabilise them eat little and often, especially light proteins such as nuts, wholegrains and seeds. You could try snacking on these Nourishing Bliss Balls.

• Sleep. Due to hormonal changes, it can be tricky to get enough sleep as you go further along in your pregnancy. To aid sleep, aim for a similar bedtime each night, avoid electronics 1-2 hours before bed, keep lights low 1-2 hours before bed, use blackout curtains in your bedroom, and try a pregnancy body pillow to make sleep more comfortable. You could also try incorporating meditation, hypnotherapy or deep breathing in your bedtime routine. 

• Tapping. This simple and quick exercise has been proven to resolve stress and anxiety. Tapping is based on the combined principles of ancient Chinese acupressure and modern psychology. Learn a basic tapping sequence for anxiety here.

• Massage. You can enjoy all the wonderful benefits of massage throughout your pregnancy. In later pregnancy, massages can be performed on your side or on a special pregnancy table/pillow, which allows you to lay face down. Ensure your practitioner is aware of your pregnancy and knowledgeable about appropriate positioning. If a professional massage isn't available to you, ask your partner (or anyone who’s willing) to give you a casual foot rub, back rub, or shoulder squeeze.

• Acupuncture, Osteopathy, Kinesiology. Regularly access these bodywork practitioners throughout your pregnancy to help manage stress and anxiety as well as relieve chronic or specific body discomforts. Keeping your body structure aligned and balanced throughout pregnancy relieves your body of unnecessary tension. It also helps balance the functioning of your endocrine and nervous systems, keeping you feeling good mentally, physically and spiritually. Having a team of people around you to support you can feel incredibly nurturing and comforting.

• Take a bath. Just not too hot, and bliss out. Add some epsom salts to help your body relax.

• Stretch. Take the time to stretch, breathe and surrender.

• Engage with likeminded people. Connect with and talk to other pregnant women and mums, either in person or online. You’ll likely discover what you’re feeling is common and normal, and this can be incredibly reassuring. We welcome you to join our online community and to email us any time you need comfort or have a question. We’re here to support you every step of the way.

• Spend time with animals. Animal therapy has been shown to reduce anxiety and depression.

• Gratitude. What are you grateful for in this moment? If you’re especially overwhelmed, start with the basics: “I am grateful for the air I breathe… for the warm sun or cleansing rain… for honouring my body’s need to slow down and just be…” You may choose to ask yourself this question at random times throughout the day, thereby stopping and bringing your attention to the present moment. Or you could habitualise your gratitude practice by writing down 3 things you’re grateful for every morning or evening. 

If you can think of something else that will make you feel relaxed, connected with your baby and at ease with life, do it. And if you have any questions about any of the above self-care pregnancy practices please email us so we can provide further support and guidance. 

And one last thing, eating a nutrient-dense diet provides your body with the raw materials to support your overall brain health. Food is an important piece of the mental health puzzle. Researchers note that “Women are particularly vulnerable to the adverse effects of poor nutrition on mood because pregnancy and lactation increase nutrient requirements.” Studies show that micronutrients including iron, zinc, folate, vitamin B6, B12, calcium, selenium, choline, vitamin D and omega-3 fats (DHA) support mental health and well-being. 

Lastly, imbalances in the microbiome can affect mental health and research suggests probiotics may help lessen depression and anxiety. There’s a direct link between gut health and brain health, so include fermented foods such as yoghurt, kefir, sauerkraut in your whole and real foods diet and/or a probiotic supplement (consult your healthcare practitioner) to support your mental health.

N.B. This information is designed to be used in conjunction with, and is not a substitute for, the advice of your doctor or health care practitioner.