I Am Calm! Anti-stress Techniques For Pregnant Women

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Video: I Am Calm! Anti-stress Techniques For Pregnant Women

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Video: Tips on relaxation during pregnancy 2023, February
I Am Calm! Anti-stress Techniques For Pregnant Women
I Am Calm! Anti-stress Techniques For Pregnant Women
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Stress during pregnancy is associated with fatigue, poor day planning and emotional distress. Perinatal psychologist Svetlana Semyanova told BeautyHack about the techniques that will relieve stress at an important period in life.

avatar Semyanova Svetlana
avatar Semyanova Svetlana

Semyanova Svetlana

Perinatal psychologist of the center "Psikadr"

Minor events during pregnancy cause intense excitement and anxiety. The reason for this is the active work of the right hemisphere of the brain, which is responsible for imaginative thinking, emotions, intuition, and the realization of basic instincts. The left hemisphere, which is responsible for logic, analysis, planning, structuring, becomes less active for 9 months of waiting. A girl in a position is more vulnerable, she has a desire to hide, retire, cry. All feelings are heightened, sometimes the surrounding events are perceived not quite adequately. Aggressive reactions can also occur - a protective mechanism for self-preservation and anxiety about the offspring.

Right Hemisphere Activation and Synchronization of the Two Hemispheres

If you are right-handed, develop your left arm, which is connected to the right hemisphere of your brain (if you are left-handed, vice versa). Use the expander for the left hand, control the left hand with the computer mouse.

To synchronize both hemispheres, try mirroring: take a pencil in each hand and at the same time begin to draw letters with both hands that have a mirror-symmetrical appearance. Another exercise is ear-nose. At the same time, touch the tip of the nose with your left hand and touch the left ear with your right hand. Take your hands off and clap your hands. Change hand positions quickly.

Physical exercise

Exercise improves blood circulation, including blood flow to the umbilical cord and placenta, so that the baby receives more nutrients and oxygen (by increasing the mother's respiratory function). And after training, the hormones of happiness - endorphins - are produced.

If you played sports before pregnancy, in the first trimester, reduce the intensity and exclude strong vibrations and strength exercises (can trigger a premature birth or miscarriage). If you have never played sports, sign up for pregnancy groups, where exercises are tailored to the timing of pregnancy. This can be aerobic exercise, Pilates, walking, exercise bike, yoga, swimming.

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Nesting syndrome

Many girls at 25-29 weeks want to clean up the house, change curtains, move furniture, re-glue the wallpaper. I would not advise you to be too zealous. Sometimes enthusiasm can run out halfway and your strength will leave you.

Limit yourself to pleasant little things: hang new curtains, change the tablecloth, buy children's furniture and accessories.

Control your weight

Weight will increase steadily during pregnancy. But this does not mean that you need to relax and hope that he will quickly leave after the birth of the child. Excessive weight gain can be a symptom of complications, for example, the onset of late toxicosis (gestosis). Its main symptom is obvious or latent edema. You need a proper diet, drinking regimen, physical activity.

Comfortable clothes and bedding

Linen close to the body should be soft and made from natural fibers. This also applies to bed linen. As massage relieves stress, clothing provides comfort.

Anti-stress massager

Anti-stress toys and pillows with polystyrene granules give a feeling of comfort and protection, relax the muscles of the head and neck. Goosebump anti-stress also works great! It relieves headaches, improves overall well-being, reduces physical and emotional fatigue, reduces the severity of perception of negative situations, and also improves hair condition by massaging the scalp.

Pillow for pregnant women

As the gestation period increases, the girl's posture changes due to a change in the center of gravity and back pain appears. The pillow allows you to find a comfortable body position so that blood circulation is not disturbed, and you and your child are as comfortable as possible.

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Spa treatments

Perinatal massage always helps. But be sure to take into account the doctor's recommendations and the duration of pregnancy. Feel free to do masks and facial massage. The latter relaxes the muscles well. A foot massage enhances lymph drainage and reduces swelling.

If possible, go to the salt caves. They have a good effect on the functioning of the pulmonary system. Wraps can also be done (with the exception of hot wraps). Floating relaxes, lowers blood pressure, and normalizes sleep.

Listen to yourself

In the first trimester, a girl's mood can often change. It's important to listen to your body. If you want to sleep or eat something tasty, allow yourself! In a small amount, your favorite food will not hurt, and your mood will improve by increasing the level of endorphins.

Plan your day

Go about your usual business, go to the cinema, theater, walk, indulge in dreams. Planning is especially true if you already have children.

It is important that the family has a strict daily routine. Remember: supporting family members relieves stress, including emotional.

Control emotional arousal

Count to 5 while inhaling smoothly through your nose. Then hold your breath and exhale smoothly for a count of five. Repeat several times until you feel that the emotional state is evened out. Another useful breathing practice: inhale as deeply as possible with your nose and intensively, with intermittent exhalation, release air through your mouth.

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