Calm and relaxed pregnant woman enjoying a stress-free pregnancy

From Worry To Wellness - Your Stress Free Pregnancy Guide!

27 Mar
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Dr. Pooja Dholakia



Welcome, beautiful mama-to-be, to a journey filled with magic, wonder, and yes, a sprinkle of stress. Pregnancy stress comes in many forms: worrying about the baby's health, money, body changes, relationships, labor, and delivery. Hormonal changes can make it all feel even worse.

Picture this: you're on the exciting journey of being pregnant, eagerly waiting for your baby. But did you know your stress level during pregnancy can affect your baby? Yep, it's true! Your feelings can shape their world from the start. Let's see how stress during pregnancy can affect your little one and find easy ways to keep both of you happy and healthy. Let's make your journey into motherhood full of peace and joy.

What Causes Stress During Pregnancy?

Stress during Pegnancy

The causes of stress are different for every woman, but some common causes include:

  • Dealing with the discomforts of pregnancy, like morning sickness, constipation, being tired or having a backache.
  • Changes in your hormones, which can cause your mood to change. Mood swings can make it harder to handle stress.
  • Feeling worried about what to expect during labor and birth or how to take care of your baby. If you work, you may have to manage job tasks and prepare for maternity leave.
  • Problems with your partner or your family, or feeling as if you do not have enough support.

How Stress During Pregnancy Affects The Baby?

It is natural to have some stress during pregnancy. This is just like the worries we have during any other time in life. But, if this stress continues for a long time, it also affects your baby in the womb. And the child may also have to suffer the consequences for a long time.

When you are stressed, your baby goes into ‘fight to fight’ mode. During this time, CORTISOL and other stress related hormones start being secreted in your body.

Pregnancy Checkup

These hormones are secreted more when you are stressed. Due to this, your muscles require more fuel i.e. blood and to fulfil this your body increases your heartbeat. Due to this, a very reactionary attitude starts developing within you. Besides, it also increases problems like swelling in legs.

Too much stress can cause you to have trouble sleeping, headaches, loss of appetite, all of which can be harmful to you and your developing baby. High levels of stress can also cause high blood pressure, which increases your chance of having preterm labor or a low-birth-weight baby.

Effect Of Mental Stress On The Baby’s Brain

Chronic stress not only has a negative impact on the mother's brain, but it also affects the mental development of the child in the womb. Try to stay away from stress as much as possible during pregnancy. Think less about things that might worry you.

After all, who wants to remain stressed, that is why definitely follow the tips mentioned here. If there is something that cannot be told to anyone, then you can make your mind lighter by writing it in the diary.

How To Reduce Stress During Pregnancy?

1. Relax & Rest

Relax & Rest

Resting is not only good for you, but also beneficial for your baby. So, if you don't have enough energy to do extra work, you rest. Take 7 to 8 hours of sleep during pregnancy. There's a secret way to beat stress – resting and relaxing. It's not just about treating yourself; it's about making both you and your baby feel good. When you take time to relax, with gentle stretches, a cozy bath, or a quiet walk, you're giving yourself and your little one something special. Studies say these relaxing moments can calm down stress, making you feel peaceful inside.

2. Healthy Diet & Nutrition

Pregnancy Diet

Pay attention to your diet and nutrition

It is very important to eat nutritious food during pregnancy. Healthy and nutritious diets will also help you cope with stress. Diets rich in Vitamin B increase the amount of anti-stress hormone serotonin in your body.

Drink enough water during pregnancy, as dehydration can affect your mood. You are likely to get a headache due to dehydration.

Your pregnancy diet is not only about your cravings or making sure your baby gets enough nutrients - it's also important for managing stress. Choosing foods rich in vitamins, minerals, and antioxidants can help keep stress levels in check. Have fruits and vegetables, whole grains, lean proteins, and healthy fats like those found in avocados and nuts. These foods not only nourish your body but also support your mood and energy levels. Remember, small, frequent meals can also help stabilize blood sugar levels, preventing mood swings. By fueling your body with wholesome, nutrient-dense foods, you're not just eating for two – you're nourishing your body and mind.

3. Open Communication

Pregnant Couple

It's absolutely natural to be concerned about how the arrival of a child will affect your relationship with your husband. If possible, talk to a friend or family member who has a small child. You will be able to get some useful suggestions and ideas from them.

Spend as much time as possible with your husband, because after the birth of the baby, you will not get enough opportunity to spend time alone with him for some time. Talking openly about your fears and concerns is a great way to adapt to motherhood and parenthood. Share your feelings and concerns with your partner, family members, or friends. Open communication promotes understanding and emotional support.

4. Self care & Happiness

Pregnancy Care

Be happy and take care of yourself

Laughter is one of the best ways our body relieves stress. So meet your friends or meet people with whom you feel good.

You spend quality time with your husband. Go for a walk with them in the garden. Take care of yourself and find happiness – you truly deserve it. Being happy and taking care of yourself are key ways to reduce stress during pregnancy. Find joy in little things, like listening to music, spending time with loved ones, or doing your favorite hobby. Remember to prioritize self-care by getting enough sleep, taking breaks when you need them, and pampering yourself with activities like exercise, warm baths, gentle massages, and soothing music, or simply reading good books. Your mental and emotional well-being matter just as much as your physical health, so don't hesitate to seek support from friends, family, or a healthcare provider if you're feeling exhausted. By being happy and self-care a priority, you'll be creating a positive environment for both you and your baby.

5. Meditation Miracles


Meditation and positive thinking techniques may also help. Focusing your mind on one thing is a way to relax. Positive thinking is a technique to release anxiety by creating a beautiful picture within yourself. Meditation helps in reducing the level of stress-causing hormone cortisol. 

Focus your attention on your breathing, on some object such as a candle etc. Now repeat over and over again any word or sentence that brings you peace. Try to meditate for 20 minutes five days a week. Ideally in the morning.

Breath in breath out!!

Practice deep breathing techniques into your daily routine for relaxation and to reduce stress. Do mindful breathing exercises whenever you feel tension building up.

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6. Yoga & Pranayama Magic

Pregnancy Yoga

Regular practice of yoga-pranayama during pregnancy can increase the mother's ability to convert her stress into positive thoughts. Due to which mother and child remain physically and mentally healthy. Due to the circulation of blood in the entire body, the working capacity of all the organs increases, due to which the mother and the child get good nutrition.

Chant the mantra of Om, do Anulom-Vilom and Bhramari Pranayam every day. Practice asanas regularly only after consulting a doctor or yoga teacher.

7. Prenatal Classes

Pregnancy care

Picture this: a cozy room filled with other moms-to-be, soft music playing in the background, and gentle yoga moves that make you feel like you're floating on a cloud. These classes are all about helping you relax, connect with your little one, and wave goodbye to stress. 

Attend prenatal classes or support groups to connect with other pregnant mothers and gain valuable insights into pregnancy, childbirth, and parenting. In the stress of pregnancy, finding moments of peace can feel like a dream. Here enters prenatal Garbhsanskar classes—a holistic approach to pregnancy education and stress reduction that has been for generations. Garbhsanskar, an ancient Indian practice, emphasizes the importance of nurturing the unborn baby's senses and overall development through various techniques, including meditation, yoga, music, and positive affirmations. These classes offer mothers-to-be an environment to connect with their growing baby.

8. Limit Exposure To Screen

Pregnant women With phone

In today's digital age, it's easy to get lost in screens. Research suggests that excessive screen time during pregnancy can contribute to stress and anxiety levels. So, consider doing a digital detox for a while and immersing yourself in activities that nourish your mind and body. Simply enjoying quality time with loved ones, giving yourself a break from screens can lead to a more relaxed and fulfilling pregnancy journey. Minimize exposure to negative news, stressful situations, and toxic relationships. Surround yourself with positivity and uplifting influences to maintain a calm and peaceful mindset. You can definitely do limited time (40 to 60 minutes) activities in an online Garbh Sanskar class.

9. Nature’s Hug


Step outside, feel the sun on your face, and listen to the whisper of the wind through the trees. Mother nature is the ultimate stress-buster. So, take a stroll, and let Mother Nature work her wonders.

10. Garbh-Samvad (Baby Bonding)

Baby Bonding

Along with all the measures mentioned here, be sure to talk to the child as openly or heartily as possible, which we call pregnancy dialogue (Garbh-samvad).

In this way, both mother and child will remain connected to each other and negative thoughts will be kept away by talking. Due to this, both of them will remain happy and healthy due to which the nutrition they get will help in their good development.

Wrap Up

Pregnant Women

Dear mama-to-be, as you start on this wonderful  journey, remember that you are not alone. With a little mindfulness, self-love, and a whole lot of deep breaths, you have the power to create a pregnancy filled with peace, joy, and boundless love. 

As we wrap up, let's remember how important it is to stay relaxed during pregnancy. Whether it's doing gentle exercises, taking time for yourself, or leaning on loved ones for support, attending prenatal yoga every little thing you do makes a big difference. So, keep on focusing on staying calm and enjoying this special time.

As you journey into motherhood, may your days be filled with peace, happiness, and lots of love. You're doing great, mama!!

Disclaimer: This blog is correct as per the writer's knowledge. This is not medical guidance. Follow as you are responsible for.

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