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Stress and Pregnancy - Page 4

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There are a number of stress reduction techniques that have been used successfully in pregnancy. These include biofeedback, meditation and guided mental imagery. Unless a pregnant woman has practiced these techniques previously, she may need instruction from an expert. Relaxation techniques also are taught in childbirth education classes. These classes also help reduce anxiety by educating parents-to-be about what to expect from labor and delivery.

Dr. James McCubbin of the University of Kentucky College of Medicine has developed a simple relaxation plan that any pregnant woman can use:

1. Relax for the health of your baby and yourself. Maternal stress can affect your developing baby.

2. Be sure you allow sufficient time to relax each day. It's important for you and your baby.

3. 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.

4. Prepare mentally. Clear your mind of distractions and focus on your relaxation with calm resolve.

5. Take control. The relaxation that you give to your body and your baby is under your control.

6. Focus on your breathing. Use slow, steady, deep breaths from your belly, not your chest.

7. Monitor your muscles. Learn to recognize tension in the major muscle groups of your body.

8. Release the tension in each muscle group. Become familiar with the feel of tension dissolving.

9. Imagine yourself in your favorite restful place. You can be on the beach, by a stream, or on a mountain top.

10. Practice and enjoy the pleasant feelings that you have given to yourself and your baby. Do it at least once a day for 20-30 minutes. Relax throughout pregnancy.

Fortunately, most women adjust well to the physical and psychological changes of pregnancy. However, if a pregnant woman feels overwhelmed by stress she should always consult her maternity health care provider who may recommend that she see a mental health professional.

References

Collins, N., et al. Social support in pregnancy: psychosocial correlates of birth outcomes and post-partum depression. Journal of Personality and Social Psychology, volume 65, number 6, 1993, p. 1243-1258.

Fenster, L., et al. Psychologic stress in the workplace and spontaneous abortion. American Journal of Epidemiology, volume 142, number 11, 1995, p. 1176-1183.

Lobel, M., et al. Prenatal maternal stress and prematurity: a prospective study of socioeconomically disadvantaged women. Health Psychology, volume 11, number 1, 1992, p. 32-40.

McCubbin, James A., et al. Prenatal maternal blood pressure response to stress predicts birthweight and gestational age: a preliminary study. American Journal of Obstetrics and Gynecology, volume 175, number 3, September 1996, p. 706-712.

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