Fit By Sara: 10 Tips to a Stress-Free Pregnancy

Being pregnant is an exciting time filled with anticipation and wonder. But it can also be a stressful time as your body changes and adapts to the new being inside you. As your baby develops, you’ll experience many emotions, from happiness to sadness, to fear. You may also experience physical discomfort and the feeling that your body is no longer your own. All of these feelings, thoughts and physical changes can create stress during your pregnancy. Here are 10 great tips that have helped moms-to-be that I’ve coached reduce and/or eliminate stress and make the most out of this joyful, life-changing event:

1. Listen to your body. Your body is going through a lot of changes as the baby develops inside of you. If you feel tired, relax. If you feel sleepy, take a nap… it will do you and the baby good!

2. Listen to your cravings…but do so wisely! As your baby is growing, you may notice you’re hungrier or that you’re craving certain foods. When you’re hungry, eat, and eat nutritious foods such as nuts, cheese, yogurt, and/or fruit because these foods nourish both you and your growing baby. Eat sweets in moderation. If you are craving sweets, have a nutritious substitute like a piece of fruit, or make a smoothie of your favorite fruits, combined with lowfat yogurt or milk and ice cubes. But, if you feel that you still crave something sugary sweet…do so in moderation, and enjoy free from guilt!

3. Continue to exercise throughout your pregnancy. You can start exercising or you may continue most exercises that you did prior to getting pregnant, just be sure to check with your doctor. Walking, swimming and yoga are great exercises to do during pregnancy—and after. Prenatal Yoga has been found to be tremendously beneficial for reducing pregnancy aches and pains, increasing muscle tone and strength, and preparing you for your labor. Practicing yoga also helps reduce stress and creates a deeper connection to your baby. Find a class in your area (many hospitals offer prenatal yoga programs) and/or purchase a prenatal yoga video. You’ll notice that when you take care of your body through exercising, you’ll feel good physically and mentally.

4. Listen to the comments you like, ignore the ones you don’t. You’ll notice as your baby belly grows comments about you and your pregnancy will increase as well. People will say things that are complimentary and they’ll say things that can hurt your feelings unintentionally. Take the compliments with a smile and a “thank you” and shrug off the negative.

5. Listen to your emotions. As your body changes, your emotions may change as well. You may feel happy one day and irritable the next. Take a deep breath or two or three (literally!)…this is normal! As your baby is developing, a multitude of hormones are coursing through your body. So, if you feel happy, share your feelings with those you love. If you feel irritable, take a break and get some space by taking a walk, get some fresh air, or lay down for a nap.

6. Ask for help when you need it. You may notice that you feel uncomfortable lifting something that you wouldn’t have thought about before you were pregnant. You may feel silly asking someone to help you lift something if you’re not showing yet, but don’t. Remember, you’re taking care of yourself and your baby when you ask for help…and most people love to lend a hand to someone in need…especially a pregnant lady!

7. Focus on what you like about your body. As your body changes you may become more self-conscious. You’ll likely gain weight in areas besides your belly, such as your hips, breasts and thighs. You may even have swelling in your face and ankles. Instead of focusing on what you don’t like, focus on what you do like. During your pregnancy you’re more likely to have thicker hair and longer nails or your breasts may be fuller, so focus your attention on what you like about your body.

8. Enjoy this special time. Being pregnant may feel like a long time, but it’s only 9 months of your life, and when it’s over, it will hardly be remembered! Fully embrace the experience, and the gift of being able to create and carry a life inside you!

9. Take time to connect to yourself and your baby. Try this simple exercise to feel relaxed and connected to your baby. If needed, place pillows underneath you and sit in a cross legged position. Place one hand over your heart and one hand on your belly. Inhale in through your nose and exhale out through your nose while focusing on connecting the positive feelings in your heart with your baby.

10. Listen to your needs. The most important thing you can do as your baby grows is to take care of your body, mind and spirit! Remember the 9 steps above, and ask those you love to continue to encourage and support you. Ask friends who are pregnant or who have been pregnant to share their experiences with you. Keep your husband or partner connected by letting him know how you feel, and place his hand on your belly so he too can experience the miracle inside you!