Pregnant and stressed?

Besides the physical stresses of pregnancy (nausea, backache, swelling, etc.), many pregnant women also face their own situational stresses, such as work life, finances, and family relationships. Add in all the questions and even fears you might face regarding your pregnancy, and you may really be feeling the pressure.

How do I know if I’m stressed?

You may already have an idea that you’re a bit stressed – chewed fingernails and a Worzel Gummidge hairdo are pretty big clues. And while there are many signs and symptoms that point to stress, many of them are also just part and parcel of being pregnant. So how can you tell when ‘pregnant’ becomes ‘stressed’?

• Sleeplessness

  Lack of sleep is a common complaint during pregnancy as anyone who is – or has been – pregnant will tell you. In early pregnancy you’re up and down to the toilet every ten minutes, whilst in later pregnancy just trying to get into a position comfortable enough to sleep in is a challenge. However, if you can’t sleep because you’re dwelling on problems and worries then this is a sign of stress.

• Headaches

  Many women complain of frequent headaches during pregnancy and it’s thought they are caused by increased levels of progesterone which open up the blood vessels in your head. However, headaches that are caused by stress are usually because the muscles in your neck and shoulders have tightened, causing tension in your scalp, which in turn leads to a tension headache.

• Appetite

  Changes in your appetite are not unusual during pregnancy, even to the extent of eating weird and wonderful substances in a bid to satisfy overwhelming cravings. However, if you’re suffering from stress you may find that you don’t want to eat anything at all, or perhaps you eat more than usual, or turn to ‘comfort foods’ such as sweets and chocolate.

• Upset stomach

  Many women develop indigestion, especially in later pregnancy. Whether this upset is anything to do with the amount of hair on your baby’s head is debatable. However, nausea, diarrhoea and vomiting are all common symptoms of stress and differ from the indigestion-like complaints in many pregnancies.

• Recreational drugs

  Tobacco, alcohol and drugs are all best avoided during pregnancy and although some women may have difficulty giving up completely, many manage to cut down their use. One of the most telling signs of stress is if your consumption of these substances starts going up, either suddenly or slowly.

Does stress affect my baby?

Every woman will experience some form of stress during pregnancy, and every day thousands of babies are born in perfect health. However, recent research suggests that stress may affect your baby in some instances.

Babyworld midwife, Hannah Hulme Hunter says, “There is some scientific evidence that chronic stress, lasting for many weeks, can reduce the growth of babies during pregnancy. Further studies have also shown an increased risk of miscarriage and premature delivery.”

When you are stressed your body responds by getting ready to protect itself against a potential threat. All your major organs increase their activity and you produce more of the hormone cortisol.

Last year new research suggested that increased levels of cortisol during pregnancy crossed the placenta and entered the baby’s developing brain, especially the area that controls stress.

Psychologist Dr Thomas O’Connor led the research and says, “We found that anxiety in late pregnancy was associated with higher levels of cortisol in children many years later. Elevated levels of cortisol are associated with psychological risk or psychological disturbance, notably depression and anxiety.”

However, it seems that not all stress is bad. Earlier this year researchers at the John Hopkins Bloomberg School of Public Health in Baltimore found that being stressed during pregnancy could possibly help your baby’s development in later life.

Development psychologist Professor Janet DiPietro says, “Cortisol has a bad rap as the stress hormone – but every organ in the body needs cortisol to develop properly. It could be enhancing the development of organs before birth.”

And Dr Jo Lee agrees. She says, “Stress isn’t all bad. Moderate stress, when managed properly, can help women to prepare for the demands of a new baby.”

Stress and your health

World famous stress specialist, Dr Hans Selye, once said, “It’s not stress that kills us, it is our reaction to it.” As pregnancy itself can be blamed for some of the most stressful months in your life, it’s worth understanding how your health can help you deal with it in a way that let’s you cope with the emotional, physical and mental pressures of pregnancy. Hannah says, “We now know that around 50 per cent of women suffer some emotional distress during pregnancy, and that at least 10 per cent become clinically depressed. “If we cannot remove the causes of stress, we can sometimes relieve the effects by looking after ourselves.”

• Diet

  When you are under stress, your pulse increases, your blood pressure rises and your body starts to burn extra fuel. This will use up some nutrients, leaving you feeling tired and lethargic. Hannah says, “Eating a balanced diet with fruit and vegetables is important.” Nutrition expert Leslie Beck also stresses the importance of diet when you’re feeling stressed. “When your body is mobilizing fuel sources to combat stress, B vitamins most notably are used,” she says.

• Exercise

  - When you exercise your body produces chemicals which are known as ‘anti-stress chemicals’ or ‘feel good chemicals’. This doesn’t mean you need to complete a full aerobic workout. The old saying ’taking a walk to brush away the cobwebs’ has actually got a lot of sense in it. The Mayo Foundation for Medical Education and Research explain, “Any form of physical activity can help you unwind and become an important part of your approach to easing stress.” And Hannah suggests that yoga and meditation has the same effects. “Midwives can teach simple relaxation techniques, or they can be learnt from books or cassette tapes.”

• Nicotine and Caffeine

  Despite what you may believe, both smoking and coffee do not help you if you’re stressed. In fact they can make things worse. Guy Baglow, clinical director of Mindspa, explains, “When you smoke your pulse and blood pressure increase. The exact same thing happens when you’re stressed.” Caffeine expert, Meri Rafetto, explains that coffee also has the same effects. “Caffeine, specifically in coffee, has been shown to elevate stress hormones including cortisol. Decreasing caffeine and coffee intake can go a long way towards managing your stress more effectively.”

Stress busters

Dr James McCubbin researched the effects of stress on both mother and the unborn baby and found that the increased levels of cortisol led to smaller-than-average or low birth weight babies and premature babies. As a result he developed a simple relaxation plan that all pregnant women can follow.

• Relax for the health of your baby and yourself. Maternal stress can affect your developing baby.
• Allow sufficient time to relax each day. Relaxation is important for you and your baby.
• Get comfortable. A quiet room with no phone works best. Lying down or reclining is good. Lie slightly tilted to one side with your belly (and baby) partially supported by a pillow.
• Prepare mentally. Clear your mind of distractions and focus on your relaxation.
• Take control. You control the relaxation you give to your body and your baby.
• Focus on your breathing. Use slow, steady, deep breaths from your belly, not your chest.
• Monitor your muscles. Learn to recognize tension in your body’s major muscle groups.
• Release the tension in each muscle group. Become familiar with the feel of tension dissolving.
• Imagine yourself in your favorite restful place-maybe on the beach, by a stream or on a mountain top.
• Practice and enjoy the pleasant feelings that you have given to yourself and your  baby. Do it at least once a day for 20 to 30 minutes.

Where to next?

• To find out more about antenatal depression, visit www.positivelypregnant.co.uk