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Relieve Stress During Pregnancy

Posted Dec 02 2008 11:18am
What are some early signs of stress?

Stress can take on many different forms, and can contribute to symptoms of illness. Common symptoms include headache, sleep disorders, difficulty concentrating, short-temper, upset stomach, job dissatisfaction, low morale, depression, and anxiety.

How do women tend to react to stress?

We all deal with stressful things like traffic, arguments with spouses, and job problems. Some researchers think that women handle stress in a unique way: we tend and befriend.

    * Tend : women protect and care for their children
    * Befriend : women seek out and receive social support

During stress, women tend to care for their children and find support from their female friends. Women’s bodies make chemicals that are believed to promote these responses. One of these chemicals is oxytocin (ahk-see-toe-sin), which has a calming effect during stress. This is the same chemical released during childbirth and found at higher levels in breastfeeding mothers, who are believed to be calmer and more social than women who don’t breastfeed. Women also have the hormone estrogen, which boosts the effects of oxytocin. Men, however, have high levels of testosterone during stress, which blocks the calming effects of oxytocin and causes hostility, withdrawal, and anger.

How does stress affect my body and my health?

Everyone has stress. We have short-term stress, like getting lost while driving or missing the bus. Even everyday events, such as planning a meal or making time for errands, can be stressful. This kind of stress can make us feel worried or anxious.

Other times, we face long-term stress, such as racial discrimination, a life-threatening illness, or divorce. These stressful events also affect your health on many levels. Long-term stress is real and can increase your risk for some health problems, like depression.

Both short and long-term stress can have effects on your body. Research is starting to show the serious effects of stress on our bodies. Stress triggers changes in our bodies and makes us more likely to get sick. It can also make problems we already have worse. It can play a part in these problems:

    * trouble sleeping
    * headaches
    * constipation
    * diarrhea
    * irritability
    * lack of energy
    * lack of concentration
    * eating too much or not at all
    * anger
    * sadness
    * higher risk of asthma and arthritis flare-ups
    * tension
    * stomach cramping
    * stomach bloating
    * skin problems, like hives
    * depression
    * anxiety
    * weight gain or loss
    * heart problems
    * high blood pressure
    * irritable bowel syndrome
    * diabetes
    * neck and/or back pain
    * less sexual desire
    * harder to get pregnant

How can I help handle my stress?

Don’t let stress make you sick. As women, we tend to carry a higher burden of stress than we should. Often we aren’t even aware of our stress levels. Listen to your body, so that you know when stress is affecting your health. Here are ways to help you handle your stress.

    * Relax. It’s important to unwind. Each person has her own way to relax. Some ways include deep breathing, yoga, meditation, and massage therapy. If you can’t do these things, take a few minutes to sit, listen to soothing music, or read a book.

    * Make time for yourself. It’s important to care for yourself. Think of this as an order from your doctor, so you don’t feel guilty! No matter how busy you are, you can try to set aside at least 15 minutes each day in your schedule to do something for yourself, like taking a bubble bath, going for a walk, or calling a friend.

    * Sleep. Sleeping is a great way to help both your body and mind. Your stress could get worse if you don’t get enough sleep. You also can’t fight off sickness as well when you sleep poorly. With enough sleep, you can tackle your problems better and lower your risk for illness. Try to get seven to nine hours of sleep every night.

    * Eat right. Try to fuel up with fruits, vegetables, and proteins. Good sources of protein can be peanut butter, chicken, or tuna salad. Eat whole-grains, such as wheat breads and wheat crackers. Don’t be fooled by the jolt you get from caffeine or sugar. Your energy will wear off.

    * Get moving. Believe it or not, getting physical activity not only helps relieve your tense muscles, but helps your mood too! Your body makes certain chemicals, called endorphins, before and after you work out. They relieve stress and improve your mood.

    * Talk to friends. Talk to your friends to help you work through your stress. Friends are good listeners. Finding someone who will let you talk freely about your problems and feelings without judging you does a world of good. It also helps to hear a different point of view. Friends will remind you that you’re not alone.

    * Get help from a professional if you need it. Talk to a therapist. A therapist can help you work through stress and find better ways to deal with problems. For more serious stress related disorders, like PTSD, therapy can be helpful. There also are medications that can help ease symptoms of depression and anxiety and help promote sleep.

    * Compromise. Sometimes, it’s not always worth the stress to argue. Give in once in awhile.

    * Write down your thoughts. Have you ever typed an email to a friend about your lousy day and felt better afterward? Why not grab a pen and paper and write down what’s going on in your life! Keeping a journal can be a great way to get things off your chest and work through issues. Later, you can go back and read through your journal and see how you’ve made progress!

    * Help others. Helping someone else can help you. Help your neighbor, or volunteer in your community.

    * Get a hobby. Find something you enjoy. Make sure to give yourself time to explore your interests.

    * Set limits. When it comes to things like work and family, figure out what you can really do. There are only so many hours in the day. Set limits with yourself and others. Don’t be afraid to say NO to requests for your time and energy.

    * Plan your time. Think ahead about how you’re going to spend your time. Write a to-do list. Figure out what’s most important to do.

    * Don’t deal with stress in unhealthy ways. This includes drinking too much alcohol, using drugs, smoking, or overeating.

I heard deep breathing could help my stress. How do I do it?

Deep breathing is a good way to relax. Try it a couple of times every day. Here’s how to do it.

   1. Lie down or sit in a chair.
   2. Rest your hands on your stomach.
   3. Slowly count to four and inhale through your nose. Feel your stomach rise. Hold it for a second.
   4. Slowly count to four while you exhale through your mouth. To control how fast you exhale, purse your lips like you’re going to whistle. Your stomach will slowly fall.
   5. Repeat five to 10 times.

Source: National Women’s Health Information Center, U.S. Department of Health and Human Services, www.womenshealth.gov
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