Every day confirmed cases and death tolls arising from Coronavirus Disease 2019 or COVID-19 increase. This current situation is not simple times; most people experience anxiety and panic attacks because of the drastic changes.
Pregnant women are one of those vulnerable to the virus. This fact can be a trigger to their anxieties. But because most establishments and clinics are closed, pregnant women must learn how to ease their stress at their homes. Here are some tips on how to cope up with anxiety during these trying times.
Find A Support Group
Staying at home and doing nothing for pregnant women can be anxious. Release your woes by talking to someone willing to listen to you, such as your partner. Make the most of your time online by searching for online support groups. In this way, you will hear stories from other pregnant women, and you get enough strength and courage to share your story as well. You’ll realize through having a group that you’re not alone in this struggle. There are also support groups organized by medical professionals who provide emotional support to help ease anxiety.
Engage In Physical Activities
Try to do some effective workouts to lower the risk of anxiety. Any physical activity tends to release endorphins, which are natural painkillers for the brain. While you cannot go to a gym or to the park to jog, you can improvise your workout routine at home. Several phone apps offer workout sessions for the day. Some activities you can do at home are yoga and aerobics.
Workout Your Mind
You can also do other activities that will keep you productive. Try playing mind games with your family members or read novels. Studies show that reading and playing mind games increases your memory and lowers stress levels. Not only will it keep you from wallowing in anxiety, but also you will train your mind to think and process information more quickly.
Eat A Healthy Diet
You are what you eat. Studies show that food affects the mood, ability to handle stress, and focus. During pregnancy, it is for the absolute best to eat healthy and nutritious meals. Too much sodium, carbohydrates, and caffeine can negatively affect your physical and mental health. Cut down processed and junk food and start incorporating healthy foods such as fruits and vegetables in your meal. You can make meal preparation and cooking more fun by finding recipes online and experimenting!
You can release endorphins without the need for physical activity. Take time to breathe once in a while and try deep breathing exercises or meditation. A 20-30 minute deep abdominal breathing per day will help reduce anxiety, according to the American Institute of Stress. Doing deep breathing exercises help stimulate the brain by providing more oxygen.
Meditation can help increase your focus and clears your mind to be able to cope up with your anxiety issues.
Get Enough Sleep
Resting is excellent for you and your baby. If you lack sleep, your mind will become restless, and it will be more difficult for you to handle stress and cope up with your anxiety. Brandon Peters, MD, adds, “The developing fetus needs a reliable supply of nutrients, including oxygen. When sleep is disrupted, especially when blood flow to the placenta is compromised, there can be significant consequences.” It is essential to see a consistent deep sleeping routine. Doctors recommend getting eight to ten hours of sleep every day so that your mind will be refreshed and energized the following day.
Take Your Medications
If your anxiety is severe and your doctor had prescribed you with medications before the pandemic happened, be sure to include it in your daily routine. Medicines have some advantages and disadvantages, so don’t stop your intake unless your doctor said so. While some medication may cause problems for your baby, stopping them may worsen the situation.
Write Down Your Thoughts
Some pregnant women cannot compose their thoughts, and they don’t feel like talking. But it’s essential to release your negative thoughts, so try writing down everything you have in mind. Writing your feelings in a journal is one of the best ways to relieve your anxiety without the fear of being judged by other people.
If you are pregnant and experiencing anxiety in this unique time, know that you are not alone. You can follow the tips above to help alleviate the worry that’s weighing you down.