Tag: Antenatal Classes

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Navigating Stress in Pregnancy: Understanding the Sympathetic Nervous System

navigate stress in pregnancy

Navigating stress in pregnancy: Understanding the Sympathetic Nervous System. How to spot the signs of stress and how to combat stress during our pregnancy.

Your pregnancy is a beautiful and transformative journey for many women, but it also comes with its fair share of challenges and stressors. Stress during pregnancy is not uncommon and can be triggered by various factors such as hormonal changes, physical discomfort, or concerns about the upcoming responsibilities of parenthood. During these times, the body’s intricate systems, including the Sympathetic Nervous System (SNS), play a crucial role in how a pregnant woman or person responds to and copes with stress.

We will explore the Sympathetic Nervous System and its impact on expectant mothers/pregnant people, shedding light on the importance of managing stress for the well-being of both the you and your developing baby.

Understanding the Sympathetic Nervous System

The nervous system is divided into two main branches: the Central Nervous System (CNS) and the Peripheral Nervous System (PNS). The PNS further branches into the Sympathetic Nervous System (SNS) and the Parasympathetic Nervous System (PNS), each responsible for distinct physiological responses.

The Sympathetic Nervous System is often referred to as the “fight or flight” system. When activated, it prepares the body to respond to perceived threats by releasing stress hormones such as cortisol and adrenaline. During pregnancy, the SNS can be triggered by various stressors, including emotional, physical, or environmental factors.

Impact of Stress on Pregnancy

While the body’s stress response is a natural and adaptive mechanism, chronic activation of the SNS during pregnancy can have significant implications for both you and your developing baby. Research suggests that prolonged stress may contribute to adverse outcomes, including preterm birth, low birth weight, and developmental issues.

  1. Preterm Birth: High levels of stress hormones circulating in your bloodstream can lead to uterine contractions, potentially triggering preterm labour. Babies born prematurely may face health challenges and require specialized care.
  2. Low Birth Weight: Chronic stress during pregnancy has been linked to lower birth weight in infants. Low birth weight can increase the risk of health complications for the baby and may impact their long-term development.
  3. Developmental Issues: The developing fetus is sensitive to the hormonal fluctuations caused by maternal stress. Studies have suggested a correlation between maternal stress and an increased risk of behavioral and cognitive issues in children.
Navigating Stress during Pregnancy

Recognizing the impact of stress on pregnancy underscores the importance of implementing effective stress management strategies. Here are some techniques for you to incorporate into your routine:

  1. Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing exercises, and guided imagery can help activate the Parasympathetic Nervous System, promoting relaxation and reducing stress.
  2. Regular Exercise: Physical activity has been shown to have positive effects on mood and stress reduction. Engaging in safe and appropriate exercises during pregnancy can contribute to overall well-being. Try pregnancy yoga, pilates or swimming.
  3. Support System: Building a strong support system is crucial during pregnancy. Whether it’s through friends, family, or support groups, having a network to share experiences and concerns can alleviate stress. Meet and make friends with other expectant parents during your antenatal classes.
  4. Healthy Lifestyle: Maintaining a balanced and nutritious diet, staying hydrated, and getting enough sleep contribute to overall well-being and can help mitigate stress.

Your pregnancy is a unique and transformative journey, and managing stress is an essential aspect of ensuring the health and well-being of both you and your developing baby. Understanding the role of the Sympathetic Nervous System and implementing effective stress management strategies can contribute to a more positive and fulfilling pregnancy experience. By prioritizing self-care and seeking support, you can navigate the challenges of pregnancy with resilience and grace.

Online Birth Preparation Course only £35!

Please also check out my online course! No videos, just text and images to learn in your own time. Includes hypnobirthing mp3s, scripts, workbook, handouts, infographics and much more! Lots and lots of information at your fingertips! Includes:

  • hypnobirthing mp3s
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  • written information
  • infographics and other imagery
  • printable handouts
  • printable workbook/journal
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Pregnant again

pregnant again

Congratulations! Being pregnant again is especially challenging when the next older child is still very young. Having a toddler and being pregnant can be very hard work! You are of course tired because you’re pregnant but also, you cannot nap in the day as easily. The best thing for you and your family in this situation is to accept help. If you are lucky enough to have family or friends offering to look after  the older one(s), take it! If your older one(s) is/are in school or nursery, rest when you have some time to yourself.

When and how are you going to tell your older child or children?
Well, everyone is different. Some parents tell their children as soon as they know, others like to wait longer. There is no right or wrong. Sometimes it depends on the age of the older ones. If you have a toddler to explain the situation to, it might be a good idea to get a baby doll for them. They can then explore how to treat a baby and get used to the idea of having a baby around.
There are some things you can do to prepare yourself and your toddler or child for the new arrival:

  • If you are thinking of moving older siblings to new rooms, it may be easier for them if you do it before the new baby arrives. They may be less jealous if your new baby was not the most obvious reason. Maybe saying you are moving to a big-boy/girl-room now…
  • A new baby could give older siblings (especially if they are very young) a present to start off on a good note 🙂
  • Maybe you’d like the older sibling(s) to get involved in packing your birth bag?!
  • Think about who would be able to look after older siblings, while you are pregnant and need a rest, when you give birth and for the early days
  • Only because you feel like you don’t give your second child as much attention as you did your first one, that does not mean that you are less attached to one or the other.
  • It is okay to sometimes use the TV or other electronic devices to keep the older child or children occupied while you are resting and once your new baby is born 🙂
  • Eat healthily and get plenty of fresh air and sunlight that will help with the tiredness, while you have to limit your caffeine intake.
  • Look after yourself and remember to take folic acid from the time you start trying to conceive and until at least 12 weeks of pregnancy.
  • Practice your breathing and relaxation techniques for labour and birth daily.
  • Try to gently exercise / go for a walk regularly; this will keep your energy levels up!
  • Maybe you’d like to watch some birth videos with the older sibling(s). I suggest that you watch them by yourself first and then choose one or two to watch together. I have created a library of birth videos. There is even a section of other mammals giving birth!
  • You can also book a private 1:1 antenatal session with me for you to prepare yourself and your partner for the birth. In addition to that, I have my lovely Mamamor dolls, which I can use to demonstrate vaginal as well as caesarean birth to children or adults (see demo videos below).

If you are pregnant again and your previous birth was traumatic, it may be beneficial to speak to a doula or perinatal educator who is trauma informed. A non-jugemental approach to your new pregnancy and birth experience to help you to achieve a positive birth experience this time round. My wonderful colleague Sheryl (@simplynatal) calls it your Healing Birth.

You’ve got this!!