It's 2022.
You've been stressing about working from home, a global pandemic, and day to day obstacles, and now...
You're pregnant!
That doesn't mean your stress levels need to go through the roof. I'm sure you've heard this a million times — but it's true — a healthy mom makes a healthy baby. That includes mental health!
So what are some quick (and cheap!) ways to dial back the pressure in 2022? Read on to find out.
Make a List
Sometimes those thoughts swirling around in your head will rest when they're simply confined to a sheet of paper.
Making a list (like this one!) of anything and everything you've been worrying about — from returning your grandma's phone call, to scheduling that doctor's appointment — can not only organize your to-dos but also ease those nagging thoughts.
Plus, it's something you can do from the comfort of your bed or the couch.
Eat healthy but listen to your body's needs
Find a meal plan with the right balance of protein, fat and carbs for you. Your OB should be able to provide some healthy eating tips.
Remember, it's okay to indulge once in a while as well! Food cravings during pregnancy are common, and as long as the food isn't potentially harmful (like unpasteurized milk, certain fish, and deli meats), it can be good for your mental health to satisfy those cravings.
Exercise daily even if it's just a walk
Something as simple as a five minute walk outside or some stretching can do wonders for your mood.
Avoid stressful situations as much as possible
Let the washing, ironing and house work go!
You have enough to focus on with taking care of yourself right now. Don't let those chores stress you out. If you can, ask a friend or family member to help with the cooking and laundry here and there.
Take time out for yourself everyday
Do something you enjoy – read a book, have a nap – whatever relaxes you! Pregnancy is a wonderful reason to pamper and treat yourself.
Learn to say no!
Say no when asked to do something you really don't want to do.
You may find yourself surrounded and overwhelmed by family and friends who are dying to see you, ask questions about your pregnancy, or touch your belly without permission.
This may be a wonderful thing — or it may be an added source of stress.
If you don't feel like socializing, set some boundaries.
Put on some calming music, take a bath or just put your feet up for half an hour at the end of each day
Physical stress and discomfort can be mentally exhausting as well. You may experience, among other things, foot and back pain.
Be sure to take care of your feet and muscles to relieve some stress.
Love yourself more that anyone else can
(Because if you are stressed then so is your baby!)
If you feel like your stress and anxiety is out of control, don't be afraid to reach out for help.
It's totally normal to be overwhelmed and it is essential to get support when it becomes unbearable. There are medications available if needed but sometimes it just helps to talk to a professional who knows exactly what you are going through and to provide you with helpful coping strategies that are specific to you.