Stress during pregnancy: what are the consequences and how to avoid. How does stress affect pregnancy? Stress during pregnancy: consequences for women

Stress is a natural reaction of the body to a threat, any negative factors or events. This mechanism allows you to mobilize reserves at the right time to avoid danger. But, being in a state of stress for a long time, we expose the body to a constant additional load. This can negatively affect the physical and psychological state of a person in any situation, but during pregnancy it is especially dangerous, as it can affect, among other things, the development of the child.

Causes of stress during pregnancy

Despite the fact that every pregnant woman is told from the first days that it is impossible to be nervous in her position, it is not always possible to just take it and stop experiencing stress. There can be many reasons for its occurrence, all of them are individual. Therefore, we dwell on those of them that occur most often:

Hormonal changes. The restructuring of a woman's body during pregnancy is associated with the production of a whole range of new hormones, which, in addition to their direct functions, can also cause unpredictable reactions: mood swings, increased irritability, depression, etc. The instability of the hormonal background in itself is a stress for the body, various psychological reactions only exacerbate the situation.
Fear and insecurity. It does not matter whether this is the first child for a woman or not, during pregnancy, few manage to remain absolutely calm and not be afraid of anything. Fears can be different, for example, fear of childbirth, fear for the health of the child, insecurity in a partner (especially if his reaction to the upcoming replenishment is not unambiguous). You can also add the fear of spoiling the figure and getting stretch marks, an unstable financial situation associated with going on maternity leave, and any other negative thoughts, the constant presence of which leads to unrelenting psychological stress.
Physical changes in the body. Pregnancy is a difficult period in a woman's life. An increased load on the body can lead to an exacerbation of various diseases, even if they were not previously diagnosed. It can be anemia, hypertension, diabetes, problems with the cardiovascular system or the gastrointestinal tract. But, even if the pregnancy proceeds without complications, on early dates almost half of women suffer from toxicosis, and in later cases - from heartburn, back pain and shortness of breath. In addition, a rapidly growing belly makes it difficult to move and significantly limits physical activity. All this can also lead to long-term stress, both on a physical and psychological level.
External factors. A pregnant woman, as a rule, does not live in isolation, she continues to go to work and communicate with other people. In such conditions, there is always a chance of conflicts and stressful situations, moreover, not all people have a positive outlook on life. Even if, before pregnancy, a woman effortlessly coped with such situations, in the new position, everything can change significantly.

In addition to the main causes, stress can be caused by any negative life situations: separation from a partner, death of a loved one, poor test results, etc.

How do you know if you're stressed during pregnancy?

Our lives are rarely stress-free, and one single episode can go unnoticed. But, when tension accumulates, sooner or later it will affect the physical and psycho-emotional state of a pregnant woman. Here are the main signs:

insomnia at night and drowsiness during the day;
decreased concentration, memory and performance;
apathy and chronic fatigue;
mood swings, irritability;
depressive states, despair, feeling of hopelessness;
tachycardia (rapid heartbeat);
drops in blood pressure;
obsessive thoughts, causeless anxiety;
headaches and dizziness;
itching and skin rashes.

In addition, prolonged exposure to stress can cause causeless pain, exacerbation of chronic diseases and allergic reactions.

Why is stress dangerous during pregnancy?

Stress leads not only to a deterioration in mood and a decrease in performance. If left unchecked, it can lead to much more serious consequences, cause serious damage to the mother's body and negatively affect the development of the child.

- danger to the child

Babies whose mothers suffered severe stress in early pregnancy can be born with serious malformations, since at this stage the basic systems of the body are laid down and any negative impacts can lead to irreparable changes. At a later date, stress is no less dangerous. Prolonged stress can lead to developmental delays, problems with the nervous and cardiovascular systems, diabetes and autism. Babies can be born prematurely, with a weakened immune system.

Besides severe stress can cause premature birth, miscarriage or miscarriage, even if the mother's body is otherwise in perfect order.

- danger to the mother

Prolonged exposure to stress can lead to the formation of full-fledged depression (including postpartum), which will be much more difficult to cure. In addition, stress affects the work nervous system, disrupting sleep, memory and brain function. Often there is a complication of chronic diseases of the cardiovascular system, blood pressure rises, immunity decreases.

All of the above is aggravated by a depressed or unstable psycho-emotional state.

How to deal with stress during pregnancy?

The advice “not to be nervous” can be dismissed immediately as absolutely useless, especially if you have already begun to be nervous. But this does not mean that there is no way out of a stressful situation. Here are a few tips, you don't have to use them all, a combination of just a few can help:

In most cases, realizing the presence of stress in time, you can avoid really serious consequences and cope with it yourself, without resorting to professional help or serious medications. The main thing is not to withdraw into yourself, not to be afraid to ask relatives and friends for help, and do everything possible to normalize your life and, if possible, exclude all negative factors from it.

Stress during pregnancy about further childbirth and other related issues in pregnant women is not considered uncommon. A little anxiety, frustration and depression during this period is the norm, due to the influence of hormones. If stress during pregnancy causes more negative emotions and nervous breakdowns, it is recommended to consult a doctor.

Causes of negativity

The causes of stress are different for every woman. For some moms-to-be, pregnancy itself is stressful. It is difficult for them to maintain control, to manage physical changes. Other reasons that cause emotional damage to the expectant mother include:

Heavy load on the body. This is due to periodic nausea, constipation, muscle pain.
The hormonal fluctuations that lead to mood swings affect self-control during pregnancy. This makes it difficult to manage yourself in such a situation.
Simultaneous employment, pregnancy and household chores becomes a difficult test for some pregnant women. It affects personal and work life.
Domestic violence, personal problems.

If a pregnant woman recognizes herself in several of the listed life situations, the level of stress hormones in the body increases.

The effect of stress on the fetus and the health of the pregnant woman

Bad mood, depression with nervousness is unlikely to lead to pregnancy complications if the circumstances are properly controlled. In some cases, it affects health future mother, child. Strong, prolonged stress leads to complications if left untreated:

high blood pressure;
diabetes mellitus during pregnancy;
weakened immune system;
severe depression.

Some women try to cope with stress by smoking, drinking alcohol. This again leads to health problems for the mother with the child.

Stress during pregnancy in the first trimester has the following effects on the baby:

Emotional shock stimulates the release of the hormone cortisol, which increases with the severity of the stress. As a result, depression, obesity, heart disease, osteoporosis develop in a child at a later age.
The child is born prematurely, which leads to diseases associated with digestion, respiratory tract, reduced immunity and death of the child in some cases.
Full-term babies are born with excess weight and weak immune systems. Stress causes hypoxia (insufficient oxygen supply during childbirth).
Increased risk of attention deficit hyperactivity disorder (ADHD).

Watch a video about the effects of stress during pregnancy:

Sometimes in the early stages, an ultrasound scan reveals a frozen pregnancy after stress. It is better for others to treat pregnant women with understanding. The consequences of stress for a child develop at an older age if the mother was very nervous during pregnancy.

Dangerous symptoms

Constant nervous stress causes many physical, emotional, mental and social symptoms:

Chest pain, difficulty breathing, vision problems, headaches, heart palpitations, dizziness, fatigue, muscle pain, increased sweating. But most often, a pregnant woman has a stomach ache.
Confusion, nightmares, memory loss, sleep changes, and difficulty focusing.
Grief, guilt, worry, irritability, fear, denial, restlessness, loneliness, or frustration
Isolation from family, friends, loss of appetite, smoking and alcohol abuse.

If these symptoms occur, it is recommended to contact a gynecologist and a psychologist.

How to deal with stress during pregnancy

There are ways to reduce the manifestations of negativity during pregnancy:

You need to do some light physical activity. For example, walking, because it not only reduces stress levels, but also prevents general discomfort during pregnancy.
Prenatal or meditation classes.
Breathing exercises should be done.
It is best to read a book, watch your favorite show.
It is necessary to find out what the pregnant woman is more worried about and try to talk about it with her husband, friend, or even a therapist.
Seek help from family and friends.
Go to childbirth education classes to understand about pregnancy, childbirth, relaxation techniques, exercises.
If a pregnant woman thinks she is depressed, treatment should be started early to avoid the need for antidepressants.
Eat healthy, nutritious food.
Consider joining a social media support group. So you can meet like-minded women among pregnant women.

Stress for pregnant women is highly undesirable. If you can’t contain your emotions, it’s better to consult a psychologist.

Over the past two decades, the study of the effects of stress on the body has become one of the most important areas. medical science. This is no coincidence, because almost everyone faces stress. Depending on how we respond to stress, it can be helpful if it pushes us to act more effectively. Or, on the contrary, it is harmful - when it gets out of control and overwhelms us.

Negative reactions to stress are similar to normal mood swings.

Loss of appetite and insomnia can have a harmful effect on you and your baby.

You cannot allow these symptoms to torment you for a long time - they move on to the second and third trimesters. Learn to deal with stress.

You must approach this issue constructively and do everything to regain your peace of mind. Here are some tips for coping with stress.

Talk about what makes you nervous.

Do not dare fears in yourself, give them an outlet in the form of words. Alternatively, you can try to psychologically lean on your husband. Every night in the evening, but preferably not right before bedtime, discuss your worries and concerns with him.

Together, it will be easier for you not only to find solutions in difficult situations, but also to simply remain calm.

And also treat trouble with humor. In addition to your husband, you can talk to someone else. For example: with relatives, a friend or even a doctor.

A good way out would be to sign up for or some classes for pregnant women. There, you will be able to communicate with other mothers to understand that other pregnant women have the same problems. You can also try to find a hobby, for example, or some other.

If conventional remedies do not help, consult a psychologist.

Eliminate the source of stress.

Try to avoid situations that throw you off balance. If you are overwhelmed with different things, give up those that are not very important to you. If you have too many chores at work and around the house, then set aside some of them or entrust them to someone else.

Learn to manage and control your time! Mastering the skills of time management can significantly advance you in this.

Sometimes it helps to sit down with a notebook and an organizer to make a to-do list. Planning will help you feel that you have everything under control and all your affairs are “sorted out”. With this, you will cope with the feeling that you are choking in the chaos of responsibilities that have piled on you.

Get good sleep.

During sleep, not only the body is restored, but also the soul. Therefore, sound and healthy sleep is very important in the life of a pregnant woman, and, in general, of any person.

Tension and fears are often associated with the fact that a person does not get enough sleep.

If you are faced with this problem, then it will be interesting for you to read about methods on how to cope with insomnia.

Eat right.

Due to lack of time, many women do not eat properly and do not comply. All this leads to the fact that during pregnancy, your resistance to stress decreases. And in addition, it negatively affects the growth and development of the child.

The lack of discipline in nutrition for a pregnant woman is doubly harmful.

Therefore, take care of your daily menu, you will need three large meals or six small ones during the day, at least.

Relaxation techniques.

Taking a warm bath (not hot) is a great way to relax. Pamper yourself, take a bath after a hectic day. You can listen to relaxing music in the process, it will help you calm down and distract from worries. And also fall asleep faster if you do it in the evening, before going to bed.

Use this classical method stress relief like a massage. Ask your husband to rub your shoulders or go to a professional master.

Be sure to tell the massage therapist that you are pregnant.

Use these and other relaxation techniques to combat stress. Most of these methods are useful not only during pregnancy, but also at any other time when you need to relieve tension.

Reduce the factors that trigger stress.

Maybe the problem itself isn't worth the attention you're giving it. For example, if you are nervous at work, then consider whether it is worth it. If you don't have the opportunity to quit or change jobs, then try to go on maternity leave early. You can also try to negotiate with your superiors to reduce working hours or delegate part of your duties to someone else. This will likely help you reduce stress and manage stress more easily.

Remember that after the birth of a child, stress can increase. Therefore, now is the time to learn how to cope with it and control yourself.

Pregnant women should not be nervous, therefore, when they encounter some kind of problem, they are doubly nervous: firstly, they experience because of the problem itself, and secondly, they worry that. It turns out a vicious circle. How to open it and stop being nervous?

We offer 9 simple but effective ways to help during pregnancy. Choose which one you like best. Or you can use all nine.

Watch your breath

The easiest and fastest way to relieve stress during pregnancy is to watch your breathing. Do you think it's impossible? Let's check.

So, get comfortable, you can generally lie down, and close your eyes. Try to relax your body as much as possible. Breathe in as slowly as possible into your lungs, hold your breath, slowly counting to four. Then exhale slowly. Before you take a new breath, hold your breath again for four counts.

How it works: Firstly, they make you breathe slowly, which means they prevent hyperventilation of the lungs, which often occurs during stress. Secondly, as long as you follow your breath and count to four, your overexcited mind is not up to the rest of the problems. Thus, you give him a breather and an opportunity to cope with stress.

Visualize Happiness

You have known for a long time. Remember how you loved to dream as a child. How vividly they imagined a carefree summer spent with their grandmother, and a fairy-tale country in which you were a real queen. So, nothing has changed - you still know how.

Close your eyes and imagine the place and time when you were happy. Walk mentally on hot sand or dew cool from the morning grass; listen to the splashing of the waves, the singing of birds; look at the rays of the sun breaking through the dense foliage, or at the soaring gulls; feel how the herbs warmed by the sun smell, inhale the coniferous-mushroom aroma after the rain.

Visualization of pleasant moments helps to get rid of psychological and bodily clamps, and the pleasant emotions that you experience at this moment are transmitted to the baby. By the way, this psychological technique will help you not to lose control over yourself. In the meantime, it will help relieve stress during pregnancy, find peace of mind and cope with anxious experiences.

To Relax, First Tighten Up

If you feel that stress seems to have fettered your entire body, your head has become heavy, and your hands are dropping, Jacobson's progressive muscle relaxation method will help restore mental balance. It is based on the idea that after strong tension, the muscles automatically relax.

For Jacobson relaxation, you need to lie on the floor on your back, close your eyes and select a small muscle group, such as your hands, abs, or calves. Tighten this group strongly for 5-10 seconds, and then suddenly relax and fully feel this relaxation.

Gradually increase the number of muscles involved in relaxation.

The classic scheme of progressive relaxation: sequential tension-relaxation from the muscles of the neck to the muscles of the tips of the legs.

Breathe in pleasant aromas

Another effective method dealing with stress can become . You can easily combine this method with others. For example, before practicing relaxation or visualization techniques, ventilate the room well and fill it with the scent of any essential oil that makes you feel good. You can add several oils to the aroma lamp at the same time.

Neroli, bergamot and rose oil well reduce psycho-emotional stress. Aromas of petitgrain have anti-stress properties (it helps not only with anxiety and anxiety, but also in case of panic attacks), eucalyptus, fir, pine.

Essential oils of lemon, grapefruit, jasmine, cypress, cinnamon and geranium improve mood and raise emotional tone. Soothe and help cope with lavender oil.

Chat with happy people

Often it is our environment that makes us happy or unhappy. Therefore, when stressed during pregnancy, it is important to communicate more with people who are positive, and limit contact with those who bring you down. If something is bothering you, meeting an optimistic girlfriend is the best cure for stress.

Don't be afraid to share your concerns, because speaking them out loud will reduce the intensity of your stress. Even studies confirm that sociable people overcome stress more easily. Plus, your friend will probably have something for you. the right words support. However, do not focus solely on your problems. Having spoken out, be sure to switch to other topics, take an interest in the affairs of a friend - this will also help to distract from disturbing thoughts for a while.

Get creative

If you are now thinking that this method will definitely not help you, because you are not a creative person ... We assure you, it does not matter. Do you know how to knead clay, for example? You know how! Can you make a bun? Still would! Here, do it. It is not the result that is important here, but the process, because clay modeling is a massage of the fingers and palms, which relieves tension and leads to peace. You can fashion some kind of figure that would be associated with your problem, and then get rid of it, and with it, unpleasant emotions.

Also great - intuitive drawing. You don't have to be an artist for this. You can even draw not with brushes, but with your fingers - this has a beneficial effect on the functioning of the nervous system. Trust your intuition, it will definitely tell you what to draw.

Also, negative thoughts will be forced out of the head and activities that require concentration, such as knitting, embroidery, scrapbooking, will balance the nervous system.

Get out into nature

True, when you found out about your pregnancy, you almost immediately wanted to go somewhere to the village, where there is fresh air, cucumbers from the garden, apples from the garden, milk from a real cow, and peace and grace around. Yes, it helps calm the nerves. As well as rest in the mountains or on the seashore. But if your nerves are failing right now, and you may be at work, then get out to the nearest park. Quarreled with your husband? To the park!

Enclosed in four walls, the problems increase markedly and seem insoluble. But as soon as you take them out into the open, they begin to shrink and return to the state of the little things of life. In the meantime, you enjoy the singing of birds, the rustle of leaves, saturate your body with oxygen and take free vitamin D3.

Contemplate the beautiful

So, you got out into nature, and that in itself is good. But you can still enhance the effect and faster, if you try the method of contemplation. It sounds serious, but in reality everything is simple and pleasant. While walking, just look around, trying to notice more details: from a black crow on top of a poplar tree to a ladybug landing on your sleeve.

Sitting on a bench or just on the grass, choose some interesting object for yourself and study it. It could be a tree with an interesting twist, or a cloud that looks like someone's face. Look at them, try not to have anything else occupy your attention for a while.

Go in for sports

They say you can't run away from problems. Don't believe! Most effective method Stress management is physical activity. Because during exercise, endorphins are released - hormones of happiness. So - the best medicine for stress.

Don't want to run? Dance! Music plus physical activity is a double whammy for stress. If you want something quieter, find out. The main thing is not to sit idly by.

Drink fresh

Fresh juices will save you from stress. Studies conducted by British scientists have shown that one glass of pomegranate juice a day reduces stress levels, and with regular use of freshly squeezed pomegranate juice, you will not only react less to external stimuli, but also feel an emotional lift! Carrot and pumpkin juices will also improve mood and help during pregnancy, because they are rich in vitamins and trace elements that have a beneficial effect on the nervous system.

Stress, even in the normal state of a person, is a very serious test for any organism. What can we say about how hard it is tolerated during pregnancy. At this time, both external factors (cold and heat, hunger and thirst, physical activity, etc.), as well as emotional, psychological (resentment, fatigue, fear of childbirth, death) can disable the nervous system. loved one, nervous tension, etc.). Any nervous stress during pregnancy is dangerous both for the health of the woman herself and for the condition of the child she is carrying.

It often happens that a pregnant woman does not even notice that she is under constant stress. She gets used to it so much that she takes all her fears and worries for granted. And in the meantime constant stress during pregnancy, they carry out their destructive work from the inside. Therefore, every expectant mother should be able to analyze her condition and pay attention to the main symptoms of stress:

apathy, indifference to everything, lethargy;
decrease in working capacity;
lack and loss of appetite;
periods of inexplicable anxiety, nervousness;
frequent heartbeat;
dizziness;
tremor of the limbs (their trembling);
lowered immunity - frequent colds.

If all this is the case, most likely, your condition is serious enough and requires prompt correction. Scientists have found that in the female body in a state of stress during pregnancy, the amount of special hormones, glucocorticoids, increases significantly. And they affect not only genes, but also have a close relationship with the work of the placenta. Accordingly, their consequences can be the most serious.

Why is stress dangerous during pregnancy?

There are women who talk about the strongest stresses they endured during pregnancy, which had absolutely no effect on the condition of their baby and childbirth. These are very controversial situations, since the consequences can manifest themselves much later - problems can begin in a child at school or transitional age, when serious changes in the psyche occur. Doctors have long explained how stress affects pregnancy and the future health of the baby. It can lead to the following consequences:

small ;
premature birth;
stress in late pregnancy provokes anomalies in the formation of the child's nervous system;
problems of adaptation in the team;
autism or hyperactivity;
fears and phobias;
stress in early pregnancy can lead to severe fetal hypoxia.
enuresis;
terrible birth anomalies - such as "cleft lip" or "cleft palate";
allergic and asthmatic reactions in the newborn;
the development of diabetes;
cardiovascular diseases;

As you can see, being strong is a very serious test for both the baby and the expectant mother. That is why it is so important to try to avoid it by all means. And this should be understood not only by the woman herself, but first of all by those who surround her during this period of life.

How to avoid stress during pregnancy?

To help a pregnant woman avoid the terrible consequences of a stressful state should be the doctor observing her, and her relatives and friends. After all, it is on the latter that her psycho-emotional state depends. Pregnancy is not a time for quarrels, tantrums, and even more so divorces. To avoid nervous tension, the expectant mother needs to know the methods that quickly and effectively restore peace of mind.

Learn to control your thoughts: stop thinking about the bad, wait only for the negative. Tune in to the positive and think about a safe birth and your baby, whom you will soon be hugging. If you feel that you are not able to do this yourself, be sure to sign up for special trainings or go to a psychologist.
Don't be alone with your fears. Find someone you can tell everything to. Do not leave negativity in yourself, get rid of it by any means.
Walk more in the fresh air, do not forget to ventilate your room.
Eat well, especially fresh fruits and vegetables in your diet.
Sleep as much as you want.
Do physical education for pregnant women: special, swimming, even yoga.
Communicate only with those people who are pleasant to you. Eliminate from your social circle those who often offend you or just annoy you.
Get plenty of rest, especially in the first few months. While you are working, your lunch break is a must. Do not work in the evenings: before going to bed, you need to learn how to relax and get pleasant emotions from some favorite thing that gives you pleasure.
There are many ways to relax: discover the world of aromatherapy, book a massage or acupuncture, meditate.

Every woman who is preparing to become a mother should be very clear about the dangers of stress during pregnancy and why it is so important to avoid it by any means. To protect your baby from negative consequences, you need to be able to concentrate on the main thing - on your position, and try to ignore annoying little things and failures.