Even though pregnancy is a time of much-anticipated excitement and joy, the reality of daily life while pregnant does not always meet expectations. There are usually significant emotional mood swings during pregnancy that often times become overwhelming and difficult to handle. More than one out of every 10 women suffers serious bouts of depression during their pregnancy.
While every woman experiences an emotional roller coaster at some point in her life, it can become even more exacerbating and frustrating when it happens during pregnancy. Often times, the individuals that made us feel bad when we were not pregnant, do not make the situation any better during pregnancy. It is always best to avoid any person that provides negative energy during this challenging time, when hormones are at their peak, and frustration levels are off the chart. There are effective tools that can be used to maximize positive energy to deal with all aspects of being pregnant.
Taking Time out
As a woman?s body changes during pregnancy, her mood swings often become unpredictable, and difficult to manage. As a result, she needs to learn how to take timeout when necessary. The short break can include a few minutes reading a magazine, meditating, discussing fun activities with friends, or taking a walk to quiet the mind. A simple tool of taking timeout provides enough relaxation to reduce blood pressure, minimize heart rate, improve breathing, and boost the immune system.
Taking a Deep Breath
Often times, tense situations an added stress and daily life all pregnant finds the woman holding her breath. As a result, her muscles tense, her stomach becomes knotted, and her heart rate increases. This natural body response to tension is a strong indicator that something is wrong. Tension often makes people breathe in shorts shallow breaths from the chest.
Fortunately, taking a deep breath offers a way to quickly eliminate the stress and reduce the pain. However, it can often be difficult when caring a child late in the pregnancy. Instead of attempting to take a deep breath into the chest, expand the belly during inhalation, and allow the belly to relax upon exhalation, releasing all of the tension. By focusing on deep breathing, pregnant women can regain control of emotions and thoughts.
Minimize Emotional Eating
To maintain the health of the child and the mother, it is essential to consume a healthy diet at all times. Unfortunately, during stressful situations, many pregnant women vary their sorrows in a bag of potato chips, or carton of ice cream. Emotional eating can be a devastating scenario that puts the health of the fetus at risk. This is because specific foods increase the level of neurotransmitters in the brain, providing momentary pleasure and long-term discomfort and the avoidance of necessary nutrients.
Instead, the pregnant woman should consider writing down everything she eats to identify emotional triggers that often result in binge eating. In addition to writing down what is consumed, it is essential to also note emotions and sensations that were felt before, during and after the food was eaten. This effort might help decipher the difference of just bored instead of hungry. Writing down the connection between food consumed and felt emotions also helps determine what actions are making you sad or happy.
Often times, women experience depression after giving birth, which can be just as intense if not more than during her pregnancy. At some point, nearly eight out of every 10 new mothers acquire the ?baby blues? which is considered a mild form of depression that starts within a week after delivery and has the potential of lasting 2 to 3 weeks and all.
Treatment for postpartum depression is crucial. There are effective tools for minimizing the potential of acquiring the condition including dividing household responsibilities, creating a support network of family members and friends, and managing all necessary steps to take care of yourself.
Pregnancy can be a wonderful experience and a challenging lifelong commitment. For many single, partnered and married mothers, pregnancy requires careful planning to ensure that she and her support team are ready to tackle all of the issues involved in raising a child to adulthood. It is important to eat right, exercise, and pay close attention to the emotions experienced during pregnancy to ensure a safe delivery of the newborn.