Stress is an undeniable and common side effect during pregnancy. The stress levels may vary from woman to woman. However, it arises due to the physical and psychological changes that begin to occur in the body. Nausea, pain, cramping, heaviness, and general discomfort in doing day-to-day activities put a lot of strain on women when trying to carry on life as usual. In addition to this, the COVID-19 pandemic has not made it any easier for pregnant women to find adequate distractions. Despite it being for safety reasons, being confined within the walls of the house for long durations of time takes a toll on their mental and physical well-being. The change in the hormone levels in the body causes mood changes as well. However, there are several ways by which stress levels can be monitored and controlled.
7 ways to cope with stress for pregnant women during quarantine:
Be mindful
It may be easy to slip into a negative mentality when stuck at home for extended periods. However, a big tip to avoid this is to simply be mindful about your mental states and take deep breaths when staying positive gets tough. It could seem like days are repetitive and never-ending so it is important to focus on meditation and grounding your mental state. Deep breathing exercises are beneficial to combating pregnancy depression and anxiety.
Get adequate sleep
Pregnant women require at least 7 to 9 hours of sleep to avoid being too strained or tired throughout the day. Getting enough sleep helps the body mentally and physically. It helps the body get its due rest to avoid lethargy and exhaustion as well as helps reset the mind and keep a positive mindset. This is one of the most effective ways to cope with stress during pregnancy and minimise anxiety.
Get some reading done
The reason for stress and anxiety is most often due to the foreseeable uncertainty of pregnancy. In addition to this, the pandemic has made what little was known to become unknown. Keep yourself updated on prenatal procedures and take time to look through articles on the internet about pregnancy care and aftercare. This way, stress can be overcome and knowledge becomes your best weapon against the battle of the unknown.
Stay connected
The problem with the pandemic is that it has put a physical barrier between people. It has become uncertain as to whether it is safe to meet people face to face. You may not know if they are a carrier of the virus or other possible infections that can put you and your child in danger. Hence, it is advisable to stay connected with friends and loved ones through social media and video conferencing means. This is beneficial and it helps with communication and maintaining relationships. Talking to your friends and family helps lift your mood and relieve stress. In addition to this, you tend to feel less lonely when stuck at home.
Exercise
Studies have shown time and again that light exercise for even just 30 mins a day can improve your mood monumentally. Light stretches and walks help with pumping the blood in the body, releasing endorphins and helps increase oxygen levels in the body. All of these put together aids in uplifting the mental and physical state of the body. Exercise is a stress reliever as it distracts the body’s mental and physical strains and that energy is channelled into the body activity. One of the best parts about resorting to exercise is that you do not require anything but some open space to do it. You can exercise in the comforts of your own home which is perfect during times like these when leaving the house is not an advisable option.
Showers are your best friend
The feeling of hot water on the body can put anyone’s mind at ease. It releases the tension of the muscles in the body, which helps in relaxing a woman who is expecting. This is especially important because, during the pregnancy, the weight of the baby in the womb puts a lot of strain on a woman’s back. You can even use sugar body scrubs and massage your body. This is a therapeutic way to relieve stress and alleviate your mental and physical well-being.
Talk with other women with experience
If you are expecting your first child, the newness of the entire experience may be overwhelming. Therefore, talk to other pregnant women mothers. You may be feeling stressed or anxious about some of the complications or side effects during pregnancy. However, it may help talk to other women who are in your position or have experience with pregnancy. They may be able to give you some advice and tricks that help with any pains, changes or concerts that you may have. It is also helpful to talk to them so that you realise that you are not alone. Social media has helped us bridge this gap and helps us connect with people who are near or far away.
Stress during pregnancy is an inevitable emotion as the expected and unexpected changes in the body can be overwhelming. During pregnancy, women are additionally vulnerable due to all the hormonal changes that begin to occur. Stress may not be avoidable but excessive stress is harmful to the baby in the womb. Hence, it is vital to take measures to decrease the strain on a pregnant woman’s mental and physical well-being.
FAQ's
Q. Why do pregnant women experience stress?
Ans.Pregnant women experience stress due to hormonal changes, physical discomfort, and lifestyle adjustments. Nausea, fatigue, cramping, and mood swings contribute significantly. The COVID-19 pandemic has also increased isolation and uncertainty, making stress harder to manage. Recognizing these factors helps in addressing emotional and physical needs during pregnancy effectively.
Q. Is stress during pregnancy harmful to the baby?
Ans.Mild stress is common and usually manageable, but excessive or prolonged stress can affect a baby’s development. High stress may impact the immune system, sleep, and blood pressure, influencing both mother and child. Therefore, practicing relaxation techniques and self-care is essential to ensure a healthy pregnancy and safe delivery.
Q. How can mindfulness help during pregnancy?
Ans.Mindfulness encourages awareness of emotions and bodily changes, helping pregnant women manage negative thoughts. Through meditation and breathing exercises, stress and anxiety reduce significantly. Staying mindful breaks repetitive, overwhelming thoughts and promotes calmness. It is a simple yet effective way to regain control over mental health during pregnancy.
Q. Why is sleep important for pregnant women?
Ans.Pregnant women require 7–9 hours of sleep to restore energy and reduce stress. Adequate rest improves mood, strengthens the immune system, and supports fetal growth. Lack of sleep can worsen anxiety, exhaustion, and mood swings. Establishing a consistent bedtime routine helps ensure quality sleep and promotes overall well-being.
Q. Can reading help reduce stress during pregnancy?
Ans.Yes, reading informative and engaging material can reduce stress. Learning about pregnancy, prenatal care, and aftercare helps women feel more prepared, easing anxiety caused by uncertainty. Additionally, reading for leisure provides relaxation and distraction from worries, making it a valuable tool to calm the mind and boost confidence.
Q. How does staying connected with loved ones help?
Ans.Maintaining communication with friends and family prevents feelings of isolation during pregnancy. Talking through video calls or social media offers emotional support and reassurance. Conversations lift moods, reduce loneliness, and provide encouragement. Staying connected helps pregnant women share concerns openly, which reduces anxiety and strengthens their mental resilience.
Q. What role does exercise play in reducing pregnancy stress?
Ans.Light exercises like stretching, yoga, or walking improve blood circulation, release endorphins, and boost oxygen flow. These activities enhance mood and reduce stress. Regular exercise distracts from discomfort and channels energy positively. It also prepares the body for delivery, making it one of the most effective stress relievers.
Q. Can showers help relieve pregnancy stress?
Ans.Yes, warm showers ease muscle tension and promote relaxation. The soothing effect of hot water reduces body aches, especially back pain caused by pregnancy weight. Adding scrubs or gentle massages during showers creates a therapeutic experience. This daily ritual not only refreshes the body but also calms the mind.
Q. Why is talking to other mothers beneficial?
Ans.Sharing experiences with other mothers provides reassurance and emotional support. Hearing real-life stories about pregnancy challenges and coping techniques helps reduce anxiety. It reminds expecting mothers that they are not alone. Support groups or social media communities also allow open discussions, offering practical tips and comfort during difficult times.
Q. Can stress during pregnancy be avoided completely?
Ans.No, stress cannot be avoided completely as pregnancy brings many physical and emotional changes. However, it can be managed through mindfulness, rest, exercise, and social connections. Practicing self-care, staying informed, and seeking emotional support reduce excessive stress. The goal is not elimination but healthy management for mother and baby.
