1. Choose the Right Foods
It's a no-brainer that maintaining a healthy diet during pregnancy is important, but choosing the right foods can also help reduce stress and boost your mood. B-6 is the vitamin responsible for maintaining a healthy nervous system. So instead of reaching for an apple a day, try a banana or baked potato (with skin), both good sources of B-6, to elevate your mood and reduce stress.
2. Exercise
Exercise has more benefits than keeping your body in shape. It boosts endorphins -- the brain chemicals that help improve your mood -- thereby reducing stress. A little exercise goes a long way and doesn't have to be physically demanding. A short, 10-minute walk around the block will do the trick. Exercise will also help you sleep better, loss of sleep being a major complaint of pregnant women. Be sure to contact your doctor before engaging in any exercise to make sure it's safe for you.
3. Find an Activity That You Enjoy
With all the focus on the baby, the most important person in this process -- you -- can be overlooked. Taking time for yourself and doing what you enjoy is a great way to calm your nerves and reconnect. So whether it's watching a favorite movie or drawing, do it. If you have always been meaning to start a new hobby, this is a great time to enroll in a class and broaden your horizons.
4. Relax With Meditation
Meditating doesn't have to involve lengthy or complicated mantras, or challenge your beliefs. Mediating is simply the act of sitting quietly for 10 to 20 minutes and breathing slowly. If you're new to meditation, here are some simple tips. Find a quiet place to sit comfortably. Concentrate on your breath, focusing on each time you inhale and exhale. A good visualization technique is to imagine yourself breathing in white light and breathing out dark smoke. This keeps the mind from wandering. When thoughts do come to mind, let them go and refocus on your breath and your visualizations. This may sound simple, but quieting the mind is one of the hardest things to do. As with anything, practice makes perfect. So don't get discouraged: Start off slow, perhaps 5 minutes to start, and build your way up to 20. Setting an alarm will help keep track of time. Not only will you feel better, but you will also be more focused in your life. Still not keen on traditional meditation? Knitting (or any repetitive, soothing action) is also a great alternative and offers the same benefits.
5. Try a Massage
Not only do massages feel great, but they reduce stress and anxiety. Studies have shown that pregnant women who receive regular massages have fewer stress hormones. All it takes is 20 minutes twice a week. Be sure to find a therapist who is certified in pregnancy massage, and to make it clear to him that you are pregnant. There are specific areas of the body that should not be massaged during pregnancy, so communication is key. Also avoid massage during your first trimester, and always consult your doctor first. Can't afford a professional massage? Get your sweetie to give you one. Be sure to get proper instruction before you start. Ask your doctor about available classes at your hospital or birthing center. The relaxation benefits can extend to your partner, too, and help in the bonding process with your baby.
