"Let us make pregnancy an occasion when we appreciate our female bodies."
– Merete Leonhardt-Lupa
Being a woman isn't always easy. Many of us deal with various obstacles that range from gender inequality to the social pressures around body image that can affect our mental and emotional health. Unfortunately, we are often our worst enemy through negative self-talk and a shared sense of diminished self-worth and value. One of the miracles of being female is that we can do what men can't; carry and provide a safe and healthy environment for a growing human being in our body!
If you have the great fortune to carry a baby to term and experience the miracle of childbirth, cherish this moment and be grateful for it. Countless women desire to be pregnant, but they cannot do so through no fault of their own. Appreciate what your body can do and provide your growing baby with a safe and healthy environment!
Your body is going through incredible changes and will continue to change over the next 280 days (40 weeks) as you reach full term. The constant demands and changes will require adjustments in how you usually live, move, think, and eat. Over the past two weeks, we discussed lifestyle and exercise adjustments you may have to make during pregnancy, but adjusting your thinking is equally important. Here are a few things to remember that may help you maintain a positive outlook and mental attitude as you progress through your pregnancy.
Proactively boost your mood through predesigned strategies to reduce the adverse effects of stress on you and your baby. The human body naturally reacts to stress, anxiety, and worry by releasing stress hormones. It is a natural biological response to protect us from harmful situations. The problem with this mechanism in modern-day life is that it doesn't know the difference between real and perceived (in your mind) danger. If you are perpetually stressed, frequently anxious, and continually worried, this elevated level of stress hormone can eventually lead to illness and disease. When pregnant, the adverse effects of this mind-body connection can result in a fussy or colicky baby after birth. Chronic (ongoing) stress can lead to complications during childbirth, such as difficulty dilating and pain intolerance.
Eliminate worry by quieting the mind while focusing on your natural breath. The brain is a powerful instrument that can sometimes work to our detriment through overthinking and creating fear and worry over something that isn't happening in life but exclusively in our minds. When you feel anxious and worried due to a condition of your mind, STOP and quietly change your focus from your overactive mind to your calming breath. Every time your mind tries to bully its way into your breathing focus, tell it to "shut up" and turn your focus back to your always calm and natural breathing rate.
Choose positive people over negative ones. Be proactive about setting healthy boundaries around who you spend the most time with whenever possible. Say yes to positive and helpful people and no to those who induce undue stress and anxiety for you. Set these boundaries for your mental and emotional health and your baby's.
Positively manage life. Life is full of unexpected and sometimes stressful situations, many of which are out of our control. However, how we react to these inevitable stressful experiences is entirely within our control. Be proactive about having a strategy for dealing with difficult situations, especially if experience already tells you a person or event will ensure stress or anxiety for you.
Simple tools to reduce stress:
Enjoy mood boosters such as getting outside and enjoying fresh air and sunshine!
Relax and enjoy the extra sleep your pregnant body is demanding.
Laugh with friends or see a funny movie.
Talk with other pregnant friends or new moms you trust about their personal experiences.
Avoid getting caught up in information overload and stick with a few trusted sources of information.
Be flexible and less rigid.
To reduce undue stress, be relaxed about things that don't matter.
Focus on the BIG, most crucial stuff and less on the SMALL stuff that doesn't matter.
Keep focused on creating the healthiest and calmest environment for your baby. Focusing on your baby's health will make you less apt to place negative thoughts and attitudes on your changing body. Now is the time to be the healthiest you can be for your baby.
Form a positive self-image and celebrate the miracle of your body.
Keep a positive attitude and mindset about your role as a Mother.
After the birth of your baby, you will experience an adjustment period as your body heals and you learn new mothering skills. Although we view nursing to be a natural bonding experience (like we see in the movies), it can be stressful for some. Because having a baby is a natural biological occurrence, we assume mothering and parenting should also be. It is not a natural inbred skill for many, and new skills need to be taught and practiced like any other unique experience. Be patient and give yourself grace as you learn to care for your newborn. If you struggle with nursing, calming your baby, or bonding (all considered innate behaviors), it doesn't mean you are not a "good parent." You are learning something new, which may take some time.
Other ways to help with the adjustment of being a new mom:
Be patient as you learn new mothering skills such as breastfeeding, baby bonding, and creating healthy and balanced boundaries around unsolicited advice from well-meaning family, friends, and strangers at the grocery store (eye roll).
Develop a sleep deprivation strategy for yourself, including your partner (if you have one), and ask for help with your baby's care.
Take care of your mental and emotional needs by practicing healthy lifestyle behaviors, food choices, daily activity, and a positive attitude.
Keep your support structure close and use them when you need help.
Nurture your close and valued relationships.
Have a question? Please send us an email through our comment section.
If you found the information in the post helpful, please pass it along to your friends and family through social media. Please help us help more people live happier, healthier, more purposeful lives through implementing simple LEAN habits.
Comments