One of the things I mention in our Early Pregnancy Session is how we hope that new moms enjoy their pregnancy.

A pregnant woman sits outside.
Mental health during pregnancy can have long-term implications for mother and child. (For Spectrum Health Beat)

Stress is common in our culture, pregnant or not, and it’s definitely not helpful in pregnancy.

A study in the journal Early Human Development discusses how mothers who struggle with depression and anxiety during their pregnancy had babies with more sleep problems at ages 18 to 30 months. The study noted the sleeping struggles at 6 months old were the same, but problems became apparent at a later age for these babies.

Other interesting research done in the U.K. has shown that mood disturbances during pregnancy—stress, anxiety and depression—can have lasting effects on a child’s development. Plenty of research out there correlates a pregnant mother’s mental health to her child’s well being.

It’s clearly important to focus on good physical and mental health during your pregnancy. Here are some tips to help you de-stress and relax during your pregnancy:

  • Get rid of anything you don’t “have” to do. This includes non-essential tasks and obligations.
  • Certain people in your life may create stress. You may need to step back from them, if need be.
  • Remember, you are growing a baby—you require more rest and more sleep.
  • It’s OK to say “No” to things. Different trimesters bring changing energy levels, which might affect optional activities.
  • Take time for yourself. This will mean different things to different mothers. It might mean time for a bath, a book, or a movie. Find out what you enjoy and do it.
  • Make time to relax—this will be very important in labor. Turn off your phone, take some deep breaths, dim the lights and focus on making your body as relaxed as possible. Practice deep breathing. Visualize your baby and his or her growth. Think about life with your new little one.
  • Get a massage if you can. There are great massage therapists who specialize in pregnancy.
  • Exercise is also important. While this might seem like the opposite of relaxing, exercise promotes hormones that make you feel good. And the benefits are twofold: You obtain energy and also receive an emotional lift from the release of endorphins. Walking is a great exercise option, and prenatal yoga is helpful for strengthening muscles that will be used in labor and delivery.
  • Surround yourself with loving, supportive people.

What things have you done to help make your pregnancy less stressful? I’d like to hear about them in the comments.