consejos de salud para embarazadas

Tips to reduce stress during pregnancy

For SHA Wellness Clinic
Wednesday September 16th, 2015
Natural therapies

Although pregnancy is always a reason to be happy, it can also cause some stress. Since the worry for the baby’s health and child’s birth, the anxiety of the postpartum, work, money, advices from friends… Whatever worries you, it shouldn’t be ignored. That’s why we present  some tips to reduce stress during pregnancy. Take note!


The first thing you have to consider during pregnancy is to be aware of your own limits and resources.


  • Rest – Sometimes resting seems to be easy but it’s not. This is not only good for you but also for the baby, so don’t feel guilty for taking some time to “do nothing”. Take the opportunity to do quiet activities as reading, listening to music or walking.


  • Relaxation techniques – Learning to relax is also a good preparation for childbirth because it will help you face some situations that cause anxiety and to be more relaxed physical and psychologically. Yoga, pilates or meditation will help you relieve stress, breathe better and keep your body flexible without damaging the joints.


  • Share your worries – If you can’t stop thinking about whether your baby will be born healthy, who will take care of him when you get back to work or the changes in your life once the baby joins the family, you’re not alone. Talking about your worries with your partner, friends or family will certainly help you. Other women, maybe those who share the birth preparation class with you, may have the same worries. Talking to them, to the midwife or to the gynecologist can help you calm down.


  • Take care from the inside – Follow a healthy and balanced diet based on seasonal fruits, whole grains and fresh vegetables. Foods that contain vitamin B as brown rice, increase serotonin, the anti-stress hormone. Drinking at least 1 and 1/2 liters of water a day will also help you stay hydrated, releasing toxins and tensions.


  • Travel to work –If you use public transportation such as bus or subway, try to sit down. If they are full, just ask. Most people offer their sit to pregnant but sometimes you have to remind them. You can also ask your boss to start the workday earlier or later to avoid rush hours. If your work is with a computer, maybe you can ask to work at home one day a week.


  • Changes with your partner – Sometimes, pregnancy can cause tensions in the couple. The sudden mood changes caused by the hormones, the expenses or the changes that the new life involves, can cause anxiety. It’s important to share the worries with your partner to overcome potential conflicts together.


  • Time for you – Dedicate time to yourself. A massage, a relaxing bath, going to the hairdresser, manicure… During pregnancy it’s normal to experience changes that affect your body and this can sometimes generate insecurities. Investing time to look good and taking care of yourself will help increase your security and face the day with more optimism.


  • Practice exercise – Walking is one of the most suitable exercises during pregnancy. But there are others exercises that you can practice to be fit while you don’t harm yourself or the baby. Riding a bike, swimming, yoga for pregnant women or tai chi will give you a great physical and mental well-being level.


  • Laughter – There is nothing more relaxing than laugh. Laughter has a positive effect on the functioning of the body and let us a state of psychological well-being. So try to practice it often and take advantages of every situation to laugh. Meet your friends or watch some comedy and you will see how your nerves disappear.



Remember that above all each person is different and in short, any of these simple tips can help you overcome stress during pregnancy and increase your optimism. Go ahead and start practicing them today!



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