How to cope with anxiety during pregnancy. For whom is excessive nervousness dangerous? What kind of bitch nerves do they have, and why don’t we have these nerves?

Almost all women during pregnancy begin to get nervous and worry about trifles.

Sometimes a pregnant woman’s condition even reaches panic attacks.

The thing is that hormonal changes occur in the body of the expectant mother, affecting her emotional and physical state.

What consequences can these changes entail and how not to be nervous during pregnancy? Experienced psychologists answer this.

The influence of nerves on the condition of mother and baby

Excessive nervousness during pregnancy can provoke unpredictable consequences. It is especially dangerous to be nervous after 20 weeks.

Constant stress can cause fetal hypoxia, which is life-threatening for the baby.
Also, according to the doctor, if the expectant mother is nervous all the time, then she risks giving birth to a child with underweight or lung disease.

In addition, an unstable emotional state can cause hyperactivity and anxiety in her child. Such children often suffer from sleep-wake disturbances.

This is what constant stress and worry can lead to and why pregnant women shouldn’t be nervous.

How to deal with nerves?

So, the emotional state greatly influences the formation of the future child. And when a woman understands why she shouldn’t be nervous during pregnancy, it becomes easier for her to take care of her emotional health.

Outbursts of anger and sudden mood swings are a thing of the past. And they are replaced by peace of mind and self-confidence.

To make it easier for pregnant women to endure hormonal changes, psychologists give several tips that should not be neglected.

1. Learn to plan.

It seems that there is less and less time left before the birth of the baby, but there is only more work to do and there is nothing to be done? Pregnant women who carefully plan their time are more likely to remain calm.

To do this, you need to concentrate and think about what you need to do before the baby is born. By making a to-do list, it will be easy for you to act according to plan without the fear that you will forget something.

2. Learn more about pregnancy.

In order not to be nervous during pregnancy, be interested in all its nuances. Especially if you are pregnant for the first time.

It is very useful to communicate on forums for young mothers. There you can get answers to many questions that are relevant to you.

The experience of other women will help you understand why you are experiencing certain sensations at the moment, for what reason they are happening, and whether it is worth spending time and seeing a doctor because of them.

However, do not under any circumstances use any folk remedies or medications that have helped others without consulting a doctor!

3. Find support.

According to psychologists, this is the best way not to be nervous during pregnancy. Reliable support in the person of a loved one is the strongest shield that protects you from unnecessary fears and worries.

Knowing that pregnant women should not be upset, your loved one will constantly protect your peace of mind. Tell your loved one what is important to you now - this will make it easier for him to support you.

4. Talk to your unborn child.

Communication with your baby will help relieve stress during pregnancy. Stroking your belly and talking with your child will give both you and him the opportunity to relax.

In addition, by communicating with him, you establish a strong emotional connection between the child and the world around him. It has been proven that after birth a child recognizes lullabies that he heard while still in the stomach.

5. Pamper yourself.

When, if not now, should you treat yourself to your beloved? You can’t deny yourself the pleasure of getting a relaxing massage, getting a beautiful manicure or a new hairstyle.

Positive emotions from these procedures will have a beneficial effect on your psycho-emotional state. And they will give you a boost of energy.

6. Don't take on everything at once.

If during pregnancy you continue to live at the same pace, without giving yourself a break, naturally, you will have to be nervous.

Do only what you currently have the strength to do. Pay more attention to your favorite activities, reading and communicating with loved ones.

7. Eat right

One of the reasons why pregnant women feel nervous is poor nutrition. In addition, it will help control your weight.

To maintain a stable emotional state, you need to eat fresh fruits, vegetables and dairy products every day. Also, foods rich in proteins are very beneficial for pregnant women.

8. Rest.

Carrying a child is hard work for the mother's body. Therefore, she definitely needs proper rest.

If you have a free minute, why not sleep, or just lie on the couch? Even a short rest brings noticeable benefits to both pregnant women and their children.

9. Positive environment.

Your emotional state can be disrupted by negative emotions and bad attitudes from people. The consequences of communicating with them cannot be called pleasant.

The hurtful words they say and the increased sensitivity during pregnancy can lead to deep stress. Therefore, choose your environment very selectively and limit communication with people who are unpleasant to you.

10. Think about the future.

Imagine your baby more often. Draw pictures in your head of how you walk with him, swim in the sea, relax in nature, etc.

Such thoughts during pregnancy inspire and lift your spirits. Explain your dreams to your child out loud, this will have a good effect on his development.

By following these tips and understanding why pregnant women should not be nervous, you can easily manage your psycho-emotional state.

The main thing to remember is that your child’s health is in your hands. By paying enough attention to him, you can calmly carry and give birth to your little one.

Update: October 2018

Nervousness, irritability, internal tension, irritable weakness, anxiety, sleep disturbances, decreased performance - these are the flowers that almost each of us encounters with varying frequency.

Not everyone gets berries in the form of chronic diseases of the nervous system, internal organs and psyche, narrowing of social contacts or isolation, but they still exist. And all this vinaigrette, seasoned with the light, crazy flair of modern life, is now commonly blamed on chronic stress. Let's try to figure out what it really is, what it is eaten with, and how to get rid of it effectively and painlessly.

When love leaves, the blues remain

During the time of the ancient Greeks and other Hippocrates and Galens, all human behavioral characteristics were explained by the presence of a predominance of one of the four bodily fluids, which determined the type of temperament. There is a lot of lymph in a person - he is slow and calm, bile predominates - he is aggressive and hysterical if it is yellow or gloomy and gloomy if it is black. And only blood makes its owner cheerful and active.
Later, everyone suffered from spleen and blues interspersed with hysterical fits. From them they went to the waters, shot themselves, went to the active army and drowned themselves. What serfs, European guild workers and American Indians did at this time in cases of life difficulties is not known for certain. It seems they drank bitters and smoked in their free time from back-breaking plowing.
A little later, enterprising psychiatrists Freud and Jung explained everything by the suppression of the ego by a ruthless environment and public opinion and took up the emancipation of the suffering Self, one at great expense, and the second at a very high cost, successfully covering the whole of Europe with their psychoanalysis.
The subsequent world wars, however, proved that in comparison with the world revolution, female hysteria was complete nonsense, and led scientists to a more detailed study of the theory of stress, since the representative sample of those who came from the war fields was very decent for a whole century.

What kind of bitch nerves do they have, and why don’t we have these nerves?

The theory of stress tells us that the body defends itself from any external factor that we perceive as an irritant and a violator of the constancy of our internal environment by mobilizing all regulatory systems. Since it is vital, first of all, to avoid death, the system of catecholamines (adrenaline and norepinephrine) and cortisol is activated, working within the framework of the “fight-flight” paradigm. It is responsible for raising blood pressure, increasing heart rate and breathing.

The meaning of stress is to allow the body to adapt to the changed external world and maintain the constancy of the internal environment, even against the background of infection or injury, even against the background of negative emotional influence from the outside. Whether you're sick with the flu or your boss yelled at you at work, your body needs to mobilize some of its potential to restore balance. That is, stress is not just emotional excitement or irritation, but an adaptive mechanism.

Chronic stress leads to depletion of the body's adaptive capabilities. The system starts to glitch. Instead of an adequate prompt response, paradoxical reactions appear:

heartbeat at rest from bad thoughts
or shortness of breath from a heavy foreboding,
heart rhythm disturbances,
sweating,
fear of death,
pallor of the skin from habitual exercise,
muscle tension at rest,
dry mouth,
spasms in the stomach and intestines.

The main thing here is not to miss the signs of real diseases, which are practically indistinguishable from vegetative storms without additional diagnostic methods. But if everything has been checked more than once, and the suspicion of illness still persists, obsessive-compulsive neurosis is highly likely to occur.

Consequences of stress

subjective (anxiety, aggression, weakness, fatigue, low self-esteem, bad mood),
physiological (rising blood sugar, blood pressure, dilated pupils, feeling hot or cold),
behavioral (risk of accidents, alcoholism, emotional outbursts, substance abuse, smoking, overeating),
cognitive (weakened attention, decreased mental performance).

The mechanisms of stress development, adaptation to it, and failure of adaptive capabilities are almost identical for all people.

Only the threshold of perception is different. What is an ordinary trifle for one person is a whole tragedy for another.

Variants of group stress are also possible, when groups of people find themselves in unfavorable similar conditions. Moreover, the higher the load to achieve adaptation to difficult conditions, the more likely people react to it.

The study of stress resistance of different population groups and individuals allows for predictive diagnostics, identifying those who, under stress, are likely to react inappropriately or atypically and who are not shown types of work with high requirements for stress resistance.

More than half of the Russian population constantly live under stress. Up to 80% of them develop chronic fatigue syndrome and feel unwell in the morning, have problems falling asleep and sleeping at night, and have difficulty coping with physical and mental stress during the day

Physical manifestations of stress

Decreased ability to concentrate.
Irritability, bad mood.
Sleep disorders.
Growing appetite.
Deterioration of organizational abilities (fussiness, absent-mindedness).
Lethargy, apathy, fatigue.
Sexual disorders.
Increased anxiety.
A feeling of an insurmountable obstacle or crisis.
Feeling out of control.
Poor health (muscle pain, headache, heartburn, increased blood pressure).

If your body is screaming that getting up at six in the morning is unrealistic, try to understand it: perhaps your adrenal glands produce cortisol not at 4-5 in the morning, like a person who easily gets up at half past six, but with a delay of couple of hours. This is very common for those receiving glucocorticosteroid therapy.

Lack of sleep of just one hour a day in the short term reduces the ability to concentrate and remember information. In the long term, it threatens problems with cerebral circulation, the cardiovascular system, diabetes mellitus, and immune disorders (see).

In 2007, a University of California study was published on the effects of lack of sleep on emotionality. The results were disappointing: the emotional centers of the brain of the sleep-deprived subjects reacted 60% more actively to the negative images shown. That is, lack of sleep leads to an irrational emotional response to the world around us.

Go to bed before 24 hours

It is known for certain that people suffering from neuroses (and especially) feel worse in the evening and at night. If you are accustomed to suspiciousness without objective reasons, night terrors, episodes of self-pity and chronic resentment towards others - go to bed as early as possible. In addition, neuroscientists say that falling asleep before midnight allows the brain to rest better.

The habit of falling asleep early will also get rid of the addiction to eating your negativity at night with sweets and fatty foods.

Physical activity

Walk for at least an hour every day (see).
Sleep in a ventilated area. Oxygen starvation of the brain is a poor assistant in regulating emotions.
The paths of healthy lifestyle and sports diverge at a certain stage. Sport should be more like physical education with dosed exercise without stimulants, hormones and diuretics (see).
Sex is a good option to relieve stress if it is not a long-distance race and does not give additional reasons to be nervous and worried.

About nutrition

Don't Skip Iodized Foods(milk, salt) if you live in areas where there is little of this element in the water. Lack of iodine leads to decreased thyroid function. The result of this may be weakness, lethargy, decreased ability to work, fatigue, depressed emotional background, and bad mood.
Don't overeat. Control of eating behavior is not fasting or mono-diets, but balanced meals three to four times a day in small portions.
Foods that strengthen the nerves– this is lean meat, beef liver, fish and seafood, unpolished cereals, cottage cheese, bananas, herbs, citrus fruits, asparagus.
Synthetic vitamins Today they have a very narrow range of use for laboratory-proven hypovitaminosis. In addition to vitamin D in northern latitudes, for preventive purposes. Vitamins that strengthen the nervous system are group B, ascorbic acid, PP and vitamin D3.

Physical anti-stress barrier

Water procedures

They are able to normalize the tone of the nervous system due to temperature and reflex mechanical effects. Even at home today it is quite possible to take advantage of a relaxing bath, hydromassage or contrast shower. It is traditionally believed that a bath relaxes, and a shower tones the nervous system.

In everyday life, baths with a water temperature of 35-37 degrees Celsius are shown. It makes sense to add solutions or decoctions of herbal sedatives (valerian, motherwort) to the water. The duration of the bath is from 15 minutes to half an hour.
Among the physiotherapeutic variations of baths, pearl ones are known (with hydromassage, creating the effect of many bubbles). The massage effect can be achieved through the flow of water or air, which allows you to eliminate muscle tightness and not worry about trifles.
In depressed states and a tendency to, starting with the French neurologist Charcot, a contrast shower is used in different versions. Its purpose is to stimulate and relax certain areas of the skin with a water jet of different temperatures, training blood vessels and nerves to adequately respond to stressful needs.

Bath

This is not just an antediluvian variation of temperature stimulation of the skin, but also an entire ritual that allows a person to tune in to cleansing the soul and body and getting rid of everyday negative emotions (see). Combines physiotherapy and meditation.

Hardening

This is a stressful variant of temperature exposure. Trains the body to respond adequately to cold stress. mobilizing all possibilities. With long-term practice, it leads to a paradoxical vascular response: instead of spasm, the vessels respond to cold by expanding their lumen. It is necessary gradually, first by giving up indoor shoes. Gradually moving on to dousing with cool water and doing gymnastics in the fresh air. Terminal hardening options: dousing with ice water in the cold, swimming in an ice hole and walking barefoot in the snow.

Physiological wrestling techniques

Breathing exercises

This is the simplest and most effective method of controlling autonomic reactions. Gives good results.

The most popular and well-known system of breathing exercises is the Buteyko method, whose adherents claim that they were able to get rid of even bronchial asthma and use forced breathing for any reason. In general, any exercise to prolong exhalation can reflexively reduce the heart rate due to inhibition of the sympathetic nervous system. Also, breathing more rarely or deeply can calm and strengthen the nerves. To do this, you need to alternate a short inhalation with an extended exhalation and pauses after it.

The formula for relaxing breathing, where the first number is the duration of inhalation in seconds, with the “+” sign is the length of exhalation, and in brackets is the pause between breaths: 2+2(2), 4+4(4), 4+6(2) , 4+7(2),4+8(2), 4+9(2), 5+9(2), 5+10(2), 6+10(2), 6+10(3), 7+10(3), 8+10(3), 9+10(4), 10+10(5).
It is useful to take several exhalations through tightly compressed lips or long exhalations with an open mouth for the combination: “ho” or “he”.
Rhythmic walking will also help establish a rhythm for proper breathing. For four steps you need to take a full breath, for the next two you need to hold your breath, for the next four you need to exhale completely.
You can also perform gymnastics while lying down or sitting against a wall with a straight back.
Lie on the floor, place your arms extended along your body, palms down. Breathe relaxedly for a minute, then take a maximum breath and hold your breath for 4 seconds, then exhale as much as possible, trying to push all the air out of your lungs. Do five approaches.

Massage

A relaxing massage is preferable, including stroking, rubbing, and very light kneading of the extensors of the limbs. Therapeutic massage for the spine and vibrating massage for the chest. In addition to professional general or therapeutic massage, self-massage is indicated. For muscle spasms, you can use shaking the limbs (with or without holding the fingers). The fine vibration allows the muscles to relax successfully.

Relaxation practices may include:

listening to your favorite music,

aromatherapy,

yoga practices,

swimming pool, etc.

Psychological help

Since we have found out that anything can trigger anxiety and nervousness, and some of those suffering from neurasthenia even independently adapt external factors to their needs, then psychological training should move along two paths.

Take control of circumstances.
Soften the perception of traumatic factors and reduce their significance.

Thus, first you have to admit to yourself that the problem exists. And it’s not that as a child, dad used a belt, and mom was dissatisfied with her academic performance, that she wasn’t appreciated at work, and her loved one turned out to be a petty creature. There are many circumstances and they are everywhere, and a neurotic personality is ready to respond to any message from waiting for the end of the world to a rumbling stomach.

Since childhood is behind the horizon, you will have to take responsibility for your life without dumping it on your parents, spouses, loved ones, young offspring or random people around you. With such a perception, they cannot be to blame for all the misfortunes that happen to us. Maybe just a little bit, which we will also control.

If possible, we will immediately stop communicating with everyone who is unpleasant to us. Or let’s reduce this communication to the necessary minimum in the most correct and neutral form: “Yes. No. Thank you. Sorry". And this will be our spacesuit against unpleasant people, and they will not be able to break through it.
Assertive behavior is polite firmness. Allows you to correctly defend your interests and adhere to your line of behavior even under the pressure of external circumstances.
Solving problems as they arise. We will stop waiting for something to happen at any moment that will justify our hopes for some nasty gift of fate. And we will solve problems as they arise. Now and today. The past will have to wave its hand and stop delving into it. Plans for the future should be plans, and not an attempt to find another reason to get excited.
Imagine the worst possible outcome of the problem. If we are starting to worry, we should go all the way and think about the worst-case scenario. Then think about whether it is so scary and what can really be done to prevent this from happening.
Learn to set goals and objectives. "What I want?" and “How to get it?” are quite reasonable questions to ask yourself that will help you develop an action plan and reduce the degree of neuroticism from not understanding what to do in the future.
To stop worrying about your health, go through a check-up and repeat the tests no sooner than the doctor recommends. By adhering to a healthy lifestyle, you will reduce the risk of developing serious pathologies, and non-serious pathologies can be treated or go away on their own.
Write down everything that worries you on paper and for each item, make a plan of real actions that will help get rid of the problem. It will be immediately clear where it really exists, and where they have made a mountain out of a molehill.
Keep yourself busy with interesting things a favorite, enjoyable hobby. A passionate person has no time to delve into himself. He's just busy. Be aware of dopamine peaks, plateaus and declines. Give yourself a break and switch.
Try to evaluate things and events correctly. Try to approach your assessments objectively. Many values cease to be so over time. Is it worth killing yourself and those around you for the sake of them?
Accept yourself. If only the smartest, most beautiful and successful people actually reproduced, the Earth would not face the problem of overpopulation. Nature came up with everything much more cunningly than we thought. We are controlled by hormones and transmitters that are triggered for any reason, almost like our anxiety.
Get rid of guilt. You do not have to be responsible for other adults and independent people. Let them solve their problems themselves.
De-emphasize distressing episodes. Don't get hung up. Switch your attention.
Don't expect much from others and don't be afraid of their opinions.
If no self-administered measures work at all, contact a professional medical psychologist, psychotherapist or psychiatrist.

Techniques

Meditation

One of the most effective calming techniques that anyone can learn would be desire. Meditation is focused thinking that comes from Hinduism. More often it is a spiritual or health practice with elements of self-immersion with the goal of achieving perfection or, at least, peace.

It involves detachment from external stimuli by adopting a certain body position, listening to relaxing sound stimulants or music that help control concentration on sensations or internal visual images. In general terms, this is detached contemplation, which allows you to reduce the significance of external stimuli, stop being nervous and become calm.

Faith

In difficult life situations, often turning to faith helps a person get support in a situation where secular methods do not work. The church provides an opportunity not only to find solace and an opportunity to cope with psychological trauma, but also offers socialization, which in a secular society is quite difficult for certain categories of people.

Autotraining

This is a set of exercises for developing positive attitudes. Self-hypnosis aimed at relieving mental and physical stress without outside help. Combines with muscle relaxation techniques. For example, with breathing exercises. At the initial stages, the patient is asked to learn the state of warmth in the limbs, heaviness in the legs, achieving them independently by repeating certain speech settings. In the future, it is proposed to learn how to evoke vivid visual images or a contemplative state with closed eyes. The technique is aimed at creating a supportive state or reducing the significance of irritating factors.

Cognitive behavioral therapy

This is a psychotherapeutic practice aimed at getting rid of stereotypical perceptions of reality and psycho-traumatic factors. It is important here that the work is carried out by the psychotherapist and the patient, whose active participation is mandatory. During therapy, it becomes clear what circumstances provoke the problem, which provokes uncontrollable thoughts. How this affects the patient in terms of beliefs, experiences and behavior. At the same time, situations and provocateurs that trigger the alarm are gradually recorded. The psychotherapist proposes a program of work on correction. Most often, it includes specific exercises that should be performed in a traumatic situation and are aimed at reinforcing new skills to combat anxiety. The goal of therapy is to change behavioral patterns and emotional states.

Pets

Do not neglect the advice to seek help from your pets. First of all, this applies to aquarium fish. Observing them works better than any psychorelaxation technique.

All methods presented in the article can be considered both in combination and separately, depending on existing contraindications or preferences. Humanity has accumulated vast experience in the fight against nervousness, which you can only use in your own particular case.

It is no secret to any pregnant woman that, being in an interesting position, you need to constantly monitor your emotional state, because everything affects the health of the child inside the womb. This is due to the fact that there is a very close physiological connection between the fetus and the mother. In a child, against the background of severe stress or any other emotional overstimulation, the rhythm of breathing and heartbeat, and hormonal balance may be disrupted.

It’s just impossible not to worry during the period of bearing a child. This is one of the most difficult emotional periods in a woman’s life - anxiety arises by itself, because responsibility for the life of a new person appears. You need to be able to cope with it, because you can’t be nervous during pregnancy. In this article, we'll tell you why and explain in detail what to do to avoid stress.

Why are you nervous during pregnancy?

A pregnant woman has more than enough reasons to worry. Involuntarily, you constantly worry about your well-being, about how the baby is feeling, what the test results will be. At first, the expectant mother’s anxiety is more related to the ability to calmly bear the baby, but by the end of pregnancy, emotions overwhelm her because there is fear of childbirth. Against the backdrop of changing hormones, a woman often cries, gets irritated, takes everything to heart and worries about every issue.

Next, we will consider in detail the consequences of a woman’s emotional overexcitation during pregnancy. They will clearly let you understand why you should not be nervous during pregnancy, and what this means for you and your baby personally.

Why shouldn't you be nervous during pregnancy?

High blood pressure and abnormal heart rhythm. Such phenomena are dangerous because against their background the placental vessels change, which leads to its insufficiency and leads to the death of the fetus, because due to this pathology the child cannot fully breathe and receive the nutrients necessary for its development.
Toxicosis will be so strong that the woman will not be able to tolerate it without medical help.
The expectant mother will suffer from sleep problems. Most often, she cannot sleep because she is depressed or some other psycho-emotional disorder.

Being nervous during pregnancy: consequences for the baby

If the expectant mother is not nervous during pregnancy, then we can guarantee that bearing a child will be easy and simple. We must always remember that all diseases that a person has are provoked by nervous breakdowns. If you want your baby to be born healthy, then the question of whether you can be nervous during pregnancy will never even arise.

We propose to understand in detail what the mother’s nervous overexertion can do for the fetus. To begin with, we note that experts in the field of neuro-linguistic programming are convinced that all the problems that a mother experiences during the period of bearing a child are reflected in his personality, character, and method of adaptation to the world around him after birth. If you are constantly in a state of stress, then it is unlikely that the baby, when born, will often rejoice and experience happiness.

Now let’s take a closer look at the most dangerous consequences for a child if his mother is often nervous during pregnancy:

The chorion may not form correctly in the early stages of pregnancy if you are nervous. This means that numerous pathologies will arise with the fetal bladder, or it simply will not attach to the walls of the uterus, and this will happen outside of it, which will lead to termination of pregnancy. Even if the chorion is correctly formed at first, against the background of nervous tension, already in the later stages of pregnancy, changes will occur to it under the influence of biologically active substances that are secreted by the adrenal glands. As a result, the vascular walls will begin to contract incorrectly, and placental insufficiency will occur, which can ruin the child’s life - he will be overcome by hypoxia.
The fetal nervous system will be incorrectly formed. While in the womb, the child completely remembers everything negative that happens in the mother’s life. This happens on a subconscious level, so the baby will never remember this as he grows up. However, all this will affect his character.

Being nervous during pregnancy: consequences before childbirth for a woman

Nervous stress and tension clearly negatively affect the health of the expectant mother and the course of pregnancy:

A miscarriage may occur. This is especially true for women who experience stress in the earliest stages of pregnancy, when it is necessary to avoid by any means any factors that can provoke stress.
In the later stages, due to nerves, the water may break prematurely; because of this, the child will be born premature, and as a result, unhealthy not only physiologically, but also mentally. Even if the water does not break, the integrity of the amniotic sac may be compromised, and the fetus may become infected.
Pregnancy can simply freeze because, due to nervous conditions, the child may stop its development, or it will become abnormal and incompatible with life.

How not to be nervous during pregnancy?

If you become pregnant, then you need to clearly understand the rules on how not to be nervous during pregnancy in order to maintain the health of yourself and your baby:

As soon as a stressful situation arises, try to breathe deeply and evenly. You won’t even notice how quickly you will calm down.
Drink valerian or motherwort tea immediately. If you like mint and lemon balm, you can use these herbs.
Breathe in the aromas of essential oils. Pine needle, sandalwood and citrus oils have an excellent calming effect.
Just take a walk in the park, go to the forest, where you can completely relax and forget about everyday problems.
Start attending courses for expectant mothers that teach meditation practice.
Massage the point on your chin yourself. This is an anti-stress point, which, in order to calm down, must be massaged in a circular motion, first in one direction and then in the other about 9 times.
To worry less about everything around you, make yourself a plan of action for a certain period so that you know what to do every day. If you are busy, then bad thoughts will not enter your head. The main thing is not to overdo it.
Register on some forum for expectant mothers and communicate with them, discuss what worries you. This way you will find like-minded people and you will be calm for yourself and your child. If such communication does not appeal to you, then just read useful books about pregnancy.
Accept help from loved ones. This is very important at a time when you can’t be alone. Meet more often with your friends, mother, sister. This will be especially useful if they already have children. Then they will help you calm down and tune in correctly.
Constantly interact with your baby, communicate, pet him, sing him songs, tell him stories. Emotional contact between you will be established even before the birth.
Charge yourself with positive emotions - go to the cinema, eat food that brings you pleasure, relax, have fun. All this will help ensure that you always have only positive emotions.
Follow a daily routine. Be sure to get enough sleep, eat regularly, and walk in the evenings. Do some light sports, because physical activity increases the hormone of happiness.

How to stop being nervous during pregnancy?

If a woman is nervous during pregnancy, she needs to be able to pull herself together in time. Below are some useful tips:

Develop some kind of defense mechanism for yourself. This is especially true for expectant mothers who continue to work while pregnant. You should focus your attention on the functional side of your responsibilities, and not on the emotional one. If you are surrounded by decent and good people, then, knowing your position, they will treat you gently and loyally.
Don't communicate with people who annoy you. They are energy vampires not only for you personally, but also for your child. You shouldn’t show your integrity, because pregnancy is not the best time to experiment on yourself and your psycho-emotional system.
Consult your doctor about what sedatives you can take for preventative purposes. The doctor will definitely prescribe you harmless medications that will support your nervous system while you are carrying your baby.

Treat yourself carefully, drive away everything that can upset you or make you nervous. Your main task is to bear your child and give him a healthy and happy life. Focus on this, everything else is vanity and has no meaning.

Video: “Why shouldn’t you be nervous during pregnancy?”

Don't worry about the past or the future! Think about today, decide only what is needed at the moment. And that doesn't mean you don't care about the future. Quite the opposite: if you live today as well as possible, this will be the key to a good future.

Every morning tell yourself that today you will do everything to make the most of this day, because you only get to live it once! Don’t poison your life with worries about the past that cannot be changed, and don’t waste time in empty dreams about the future, be happy today, right now!

Think about the worst that could happen

If you are worried about a situation, think about what could happen in the worst case scenario? Is it so scary and is it worth worrying about? Prepare to accept any consequences calmly and look for ways to improve the situation.
Photo: pixabay.com

Set Clear Goals

It doesn’t hurt to know clearly what you want from life. Then there will be much less cause for concern - after all, a purposeless existence excludes peace of mind.

Learn to solve problems effectively

Start by writing down everything that's bothering you and prioritizing it. Then, next to each problem, write down what you can do, plan when you will do it, or start immediately. Write down all your tasks in a diary and cross them out as soon as you finish - this will save you from anxiety caused by confusion and fear of a mountain of tasks, which in reality always turns out to be not so scary!

Keep yourself busy with something interesting

If you are used to constantly worrying about trifles, try doing something interesting. You need to occupy every minute so that you simply have no time to think about something extraneous - read, dance, take pictures, play games! By focusing on one thing, you won't be able to worry about all that nonsense.
Find something you like - it helps relieve the blues
Photo: pixabay.com

Give a correct assessment of things and situations

Most people pay too much for many things. What seems valuable and important to you now will probably depreciate over time - so is it worth breaking spears and causing a scandal? Stop and think about whether the price you are paying is too high?

Get rid of guilt

If you think that not worrying about anything means being a soulless egoist, then you are wrong! Your experiences can lead to neurosis and stomach ulcers, but they cannot help anyone. Do not confuse experience and compassion, the first is a product of fear, the second is a product of love. Compassion means transferring the situation onto yourself and striving to help the victim in accordance with your experience, and not tormenting yourself with empty experiences. So if you can’t help, stop wasting your time. And you should not take responsibility for the actions of other people - they are adults and must make decisions themselves.

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Don't create a problem for yourself

Often, in anticipation of some event, we begin to replay it in our minds, imagine the worst and get upset. Ask yourself: what is the likelihood of this actually happening? : relax - what will happen will happen, and if you cannot change a future event in any way, stop worrying about it. For example, you passed the exam and, nervously, are waiting for the result. But you’ve already done everything you could to get a high grade, and worrying won’t change anything.

Get rid of fear

Are you afraid that you will be fired, that your wife (husband) will cheat on you, that your children will not live up to expectations, that you will get fat, lose weight, get old?.. Stop it! You can always find another job; not all husbands and wives cheat - especially if you both try to save the family. You can almost always lose weight and gain weight back if you want! And everyone gets old, nothing can be done about it! Well, are you not afraid anymore?

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Accept your own imperfections

If you don’t like yourself and constantly worry about it, you urgently need to change your attitude towards yourself! - This is the basis of mental balance. You should love yourself no matter what you look like, and having high expectations won't do you any good. No one is perfect, beautiful models on magazine covers look completely different in real life! So love yourself with all your weight, height, freckles and so on.

Don't worry about other people's opinions

Do you often worry about what other people will think? Believe me, they have plenty of other things to do to think about you! So do what you want - within reason, of course, and don’t worry about other people’s opinions. It also wouldn't hurt to upgrade - there are many articles and books on this topic. And then you won’t be unsettled by a rude word or a sidelong glance from another person.

Understand that no one has to live up to your expectations.

Do you often get angry with your loved ones because they are not what you want them to be? But you also have shortcomings. Stop harassing those around you with petty quibbles, accept them for who they are - after all, an adult cannot be changed if he himself does not want to change!

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Balance work and pleasure

If you only want to have fun, then work will only irritate you - because it takes away precious time that could be spent on entertainment. In this case, you need to realize the need to earn money and start enjoying the process. If this is not possible, look for another job. Remember - a job you don’t like shortens your life by 8 hours a day!

Stop rushing!

There are people who try to do everything as quickly as possible. They have everything according to plan, every minute is scheduled - and this is a constant source of stress! After all, absolutely any little thing can unsettle and cause irritation: an unexpected phone call, a sudden blackout, a broken plate. Stop and enjoy the peace and this very minute that you were going to mindlessly waste in pursuit of speed. By constantly rushing, you may be late to do the most important thing - enjoy life.

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You won’t be able to stop worrying about anything right away, but if you try to reconsider your values in life, you will gradually become a calmer and happier person. Start with awareness of what is bothering you, and every time irritation occurs, ask yourself: “Why is this happening?” And so, day after day, you will become a more harmonious person.

Any nervousness of the mother affects the condition and well-being of the unborn child. A pregnant woman clearly feels this in the third trimester, when the baby is already moving. Having “become nervous” together with his mother, he begins to spin vigorously and kick, not allowing him to sit or lie down. The results of stress can be much more serious: in the early stages you can lose your baby or “reward” him with chronic diseases. The threat of miscarriage persists for 9 months, so it is important to learn to control yourself.

“All on nerves!”, or Why are pregnant women so irritable?

Exciting anticipation of the birth of a child, caring loved ones, a pregnant woman glowing from the great mystery of nature... For some reason, these idyllic pictures turn out to be far from reality.

Often, a woman carrying a child is nervous and stressed all the time, because the body is being rebuilt to ensure normal growth, development and protection of the new life. This explains irritability during pregnancy, tearfulness, outbursts of emotions, and sentimentality.

Doctors note a number of reasons that can disrupt balance:

Hormonal levels: changing levels of progesterone and estrogen, especially in the early stages of pregnancy, cause irritability and mood swings. Progesterone, which is responsible for premenstrual syndrome, is produced in larger quantities during pregnancy, the endocrine system cannot keep up with all the changes, estrogen adds problems to neurotransmitters that transmit signals to the brain. Hysterics, suspiciousness, depression, laughter, fatigue, drowsiness, phobias at this time are the “merit” of hormones.
Physical condition: the developing fetus “spurs up” the appetite, toxicosis of the first trimester recedes, and in the 2nd trimester the expectant mother feels the baby, and at the same time - heaviness in the stomach, pressure on the abdominal organs, digestive problems, heartburn, constipation and other “delights”. The body continues to adapt to the developing fetus and its needs, working for two. In the third it becomes even more difficult. Swelling, increased weight, new onset of toxicosis, increasing pressure on all organs of mood do not improve.
Psychological state: hormones provoke an intensification of all emotions, so that during the 3 trimesters a woman will have to experience worry about the child and his health, fears of losing the baby or family and friends, hypochondria. If you are prone to neurasthenia, irritability during pregnancy will become stronger, and existing chronic diseases may worsen.

Nervousness is associated with weather sensitivity, lunar cycles, and the child’s temperament. Explanations can be found in a variety of ways, the main thing is that you need to treat a pregnant woman with understanding and patience, surrounded by care. It is important to support and reassure the expectant mother if the conception was unexpected, unwanted, the father does not want to hear about the baby if the woman is not legally married. Excitement and anxiety for your fate and the future of the baby are understandable and justified, but are these worries worth the health of the baby?

Is it possible to stabilize the psychological state of a pregnant woman?

Not everyone knows how to love themselves, and when your body changes in anticipation of a child, blurs, becomes unattractive, it’s hard not to get nervous. Out of self-love, the expectant mother needs to continue to take care of her body, accepting its condition and listening to life, which is gaining strength.

Gradually, everything will return to normal, and the woman will celebrate each change with ever-increasing pride in herself, her ability to bring a new person into this world. The care of family and friends is the best antidepressant and sedative, but sometimes, in order to stabilize the psychological state, you have to resort to medicine. It is worth remembering a few rules that will help you cope with sudden outbursts of anger, irritability, and find peace:

Truly close people will never blame the expectant mother for her whims, outbursts of anger, hysteria or nervousness. It is better for a woman not to harbor grudges, not to become depressed from thoughts about how she has changed, but to ask for advice from loved ones, to talk openly about fears and well-being.

The doctor decides whether the expectant mother needs special medications to normalize the condition. You should not take without his permission even those medications that were usually taken without fear, this can have a detrimental effect on the development of the child.

How do the mother's nervousness and negative experiences affect the fetus?

From the first days of pregnancy, the main thing for the mother should be the health of the baby. When answering the question why you shouldn’t be nervous, doctors honestly tell pregnant women that the consequences for the child may be unpredictable. Whatever events occur, they should not be allowed to influence the psychological state. Many people know that irritable mothers risk giving birth to a mentally unbalanced baby who is tormented by whims. Constant emotional instability, irritability, stress can cause:

miscarriage in the first weeks;
premature birth;
oxygen starvation of the fetus due to narrowing of blood vessels with a sharp release of adrenaline;
malformations of the cardiovascular system, which are caused by cortisol;
diabetes (the stress hormone cortisol increases blood sugar levels);
asymmetry of the baby’s body (doctors associate this phenomenon with the constant nervous tension of the mother in the first and second third of pregnancy);
pathologies of brain development, which leads to mental retardation;
complicated and premature births, stillbirths;
emotional instability, low level of self-control, nervous diseases of the child in the future.

Obstetricians believe that rapid labor and the absence of a cry in the first minute of a girl’s life and rapid labor with premature rupture of amniotic fluid and large ruptures in boys are associated with strong negative experiences of the pregnant woman. As a result of an explosion of emotions and irritability, a newborn and his mother may suffer; the consequences sometimes become irreversible (bleeding, asphyxia, injuries).

The influence of stress on pregnancy

When talking about why pregnant women should not be nervous, doctors name the most likely consequences of irritation. This includes fetal hypoxia and the risk of developing intrauterine pathologies due to vasospasm, which leads to mental retardation, the development of mental and nervous diseases in childhood or adolescence, autism, and immune deficiency.

Carrying a child is already a serious stress for the body, and if it is fueled by external causes, then the risk of miscarriage in the early stages, miscarriages, gestosis in the last weeks with high blood pressure, nausea, and disruption of the genitourinary system becomes extremely high. Postpartum depression, which causes mothers in labor to harm themselves and their baby, occurs more often in women suffering from excessive excitability. It is necessary to control yourself throughout your pregnancy, not to be nervous and not to be influenced by negative emotions, for the sake of yourself, your health and the sake of the baby.

How can loved ones help a pregnant woman not to be nervous?

Almost everyone experiences stress after learning about pregnancy. Every minute will now be filled with anticipation, anxiety and worries. First of all, of course, taking care of mom and her well-being. It is important that a woman feels loved, needed, and takes care of her nerves. You shouldn’t constantly focus the pregnant woman’s attention on the changes, say that she cried only because of a hormonal imbalance, got offended or scolded the children for the mess, also because of it, blame everything that irritates on suspiciousness and nervousness.

It is better to listen carefully to the expectant mother, reassure her, promise protection, and emphasize again and again how beautiful and loved she is. Relatives should remember that the woman’s character has not deteriorated, but has temporarily become slightly different, and this must be treated with respect, patience and understanding.