Managing stress in pregnancy: breathing, mindfulness and setting boundaries

Busy work, money plans, family expectations, plenty of advice and a big excitement inside you can all arrive at once. Feeling stress in pregnancy is very common. The aim is not to remove stress completely, but to learn to live with it more easily.

How does stress feel in the body?

Stress is not only mental. Many people notice:

• Tension in the shoulders and neck
• Jaw clenching, headaches
• Quick or shallow breathing
• Trouble falling asleep
• Getting irritated quickly or feeling overwhelmed

Spotting these signs early helps you lighten the load before it grows.

Breathing: the easiest tool

Your breath is with you everywhere. A few minutes of slow breathing reduces tension for many people.

1. Sit comfortably or lie on your side.
2. Place a hand on your belly.
3. Breathe in through your nose for four seconds.
4. Breathe out slowly over six seconds.
5. Repeat for five to ten rounds.

Do not hold your breath or force it; if you feel dizzy, return to normal breathing.

Mindfulness: coming back to now

Mindfulness does not mean stopping thoughts; it means looking at them without judgment. Short practices are enough:

• The five senses exercise: name five things you see, four sounds you hear, three things you touch.
• A slow walk: notice your steps and the air, if your doctor agrees.
• Focus on your baby: place a hand on your belly and simply be there for a few minutes.

Setting boundaries

A large part of stress comes from the places where we cannot say no.

• You do not have to attend every invitation.
• To unwanted advice you can say “thank you, I will think about it”.
• You can choose not to listen to frightening birth stories.
• You can ask for help at work and at home; doing something well enough is sometimes enough instead of doing it perfectly.

Setting boundaries is not selfish; it protects your energy.

Add small breaks to your day

• Ten minutes of quiet at lunchtime
• Putting on music you love
• Looking out of the window with a warm drink
• Gentle stretching or a walk if your doctor agrees
• Writing down three good things before bed

Let those around you know

Your partner, other family members and colleagues may not see how stressed you are. Saying clearly what you want brings you relief and helps them support you.

Do not expect perfect calm every day. The aim is to open a small space you can return to even in tense moments; that space tends to grow with time.

When to contact your doctor

Stress can sometimes point to something more. Contact your doctor or midwife if:

• Stress lasts for weeks without easing
• Sleep, appetite or concentration are markedly disturbed
• Palpitations, shortness of breath or a sense of panic keep returning
• Sadness and hopelessness come with it
• You think about harming yourself, call 112 (or your local emergency number) right away
• The urge to turn to alcohol, cigarettes or other substances is growing

This article is for information only; your doctor's or midwife's advice for your personal situation comes first.