For a few women, the fear of childbirth can be so overwhelming that they would rather have a caesarean section than a normal delivery.
From a personal experience, I know that living in any cosmopolitan port city like Lagos, Port Harcourt and to some extent; Warri is akin to living a stress-full life. It is more challenging if you are pregnant! This is not in anyway insinuating that pregnant women are more prone to stress in cities that in sub- urban, but there are more stress-inducing factors in the cities than in the hinterland. The causative factors of stress during pregnancy can be wide, ranging, from concern about the baby’s health and wellbeing or the impending labour, through to how to manage after putting to bed. Sometime, the journey to work is exhausting, or one is anxious about finances and how one is going to afford all the costs involved with having a new baby; especially inn this part of the world.
Whatever it is that’s worrying you, there are many positive steps that you can take to overcome these feelings.
We have done something on stress inn the past, but this week, we have specifically chosen to give you tips on how to live a stress-free live even as a pregnant woman!
1. Make time to rest
It’s a simple thing, but sometimes so difficult to take time out for yourself. Not only is this good for you, but also extremely good for your baby – so don’t feel guilty about ‘doing nothing’.
At work, find somewhere to put your feet up and relax during your lunch break and, in the evenings, try to cut down on househiold chores. Leave the laundry until the weekend, and forget about housework for a while. Obviously, if you have a child already it can be hard to find the time to rest, so why not get your partner, a friend or grandparents to amuse them for an afternoon, while you have a well-earned break?
2. Antenatal yoga, yes!
Yoga during pregnancy not only helps tone your body, but the relaxation techniques that will assist you in labour can have a beneficial effect during pregnancy. If you are prone to feelings of anxiety or have experienced panic attacks, then, practicing your breathing techniques can really help.
3. Talk about it; share the worries and the feelings
It is natural that you are worried about whether your baby is healthy or whether he/she will be born safely; you’ are certainly not alone. Talking about these concerns will really help, whether it’s with your partner, mother or a friend who already has children. Other women at the same stage of pregnancy as you, perhaps at your antenatal clinic will undoubtedly share your concerns, and your midwife, doctor or antenatal care giver can also reassure you.
If you are using aromatherapy or essential oils, it’s important to make sure they are safe for use in pregnancy because some are not suitable for the first or third trimester. Oils safe for use after 20 weeks include most lavender oils, citrus oil, but you should check with a qualified aromatherapist. Meditation and positive visualisation techniques can also help. Meditation is a way of relaxing by concentrating on a mental focus, and positive visualisation is a technique for releasing anxieties by creating an inner picture of a peaceful scene. Buy some special relaxation tapes to play in the background. Choose a time when you know you won’t be disturbed and try to give yourself at least 30 minutes.
5. Preparing for the birth
It is normal for some women to worry about the impending labour and how to cope with the pain, and whether you will make a fool of yourself or how your partner will cope. If you are having your baby in hospital, it will also help to visit the labour and delivery rooms beforehand (Yes!), so that you know what to expect.
For a few women, the fear of childbirth can be so overwhelming that they would rather have a caesarean section than a normal delivery. This fear is known as ‘tocophobia’ and is not uncommon. Tell your midwife or doctor about your fears.
6. Relationship changes
It’s perfectly understandable to worry about how having a baby will affect your relationship with your partner or how you will cope as a parent. Parenting is something you learn along the way and often there is no right or wrong way to do things, you just have to do what feels right for you. Try and spend some time with a friend who has a young baby to pick up some useful tips and ideas.
7. Commuting strategies
Like a lot of women do these days, you may plan on working until just a few weeks before your due date, because you want more time with your baby after he or she is born. The fact is that commuting; especially in cities is one of the major sources of stress for expectant mothers. It is worse the more heavily pregnant you are.
Depending on your type of work, you can ask your employer if you can avoid rush hours, particularly if you use public transport. Perhaps starting work earlier and finishing earlier would be possible or even working from home one or two days a week.
It is however very important that you always sit down while traveling and if you are not offered a seat you should ask for one. Don’t feel embarrassed – it’s really not safe to be swinging around in a commuter bus. Good enough, most people are more than willing to give up their seats; they just need to be reminded sometimes!
8. Finances
The knock-on effect of having a baby is the dent it makes in your finances. If you are worried about how you are going to afford everything, make a list of the items you need – in order of priority – then decide which ones you could borrow from friends or family. It really isn’t necessary to buy everything, particularly when some items – such as a Moses basket: are often only used for a couple of months. Make sure you get your full entitlement of maternity and allowances.
9. Diet and exercise
Ensuring that you eat well in pregnancy is very important. Eating calming nutrients can help suppress the hormones that rise at times of stress. Foods containing B vitamins, such as yeast extract, bread and rice, increase your levels of the anti-stress hormone serotonin. Moderate physical exercise also has proven benefits in terms of relieving tension; so continue with the exercise you did before you were pregnant — so long as it is safe for you to do so. At work, make sure you get up and walk around regularly, especially if your job is mainly desk-bound, and pop out at lunchtime for some fresh air, even if it’s only for ten minutes.
10. Treat yourself
Laughter is one of the body’s best ways of relaxing, so meet up with some friends or go to the cinema and see the latest comedy.
Go on a weekend break and make the most of your time with just you and your partner.
Pregnancy is also the perfect time to treat yourself to all those beauty treatments you never normally splash out on. When your bump gets too big for you to cut your toenails, enjoy regular pedicures, instead.
Be nice to yourself – you deserve it.
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