There are many techniques to help you reduce life’s anxiety during pregnancy. Some include biofeedback, meditation, yoga for pregnant women, and other instruction-oriented methods (click here for gentle mind/body exercise suggestions). If seeking further instruction will only add yet another stress to your life, there is also a simple plan that you can employ all on your own. Try the following steps at least once a day for 20-30 minutes throughout your pregnancy.
- Carve out a sufficient relaxation time for yourself each day. Relaxation is healthy for you and your baby.
- Choose a comfortable place and position in a quiet room. Lie down slightly tilted to one side with your belly partially supported by a pillow. Or recline.
- Clear you mind of distractions and focus on your relaxation period.
- Take control. Imagine yourself as the controller of your own relaxation that you give to your body and your baby.
- Focus on breathing. Use slow, steady, deep breaths from your abdomen, not your chest.
- Monitor your muscles. Learn to recognize tension in your major muscle groups.
- Release the tension in each muscle group. Become familiar with the feeling of tension dissolving.
- Imagine yourself in your favorite peaceful place, whether it’s a beach, the poolside, or a beautiful garden.
- Practice enjoying the pleasantness of this time, knowing that you are giving yourself and your baby a healthy dose of calm.
Most women are able to adjust to the physical and psychological challenges of pregnancy. If you feel that your stresses are of a more severe nature, be sure to consult your health care provider for advice. Taking care of yourself is as important as taking care of your baby.
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