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It’s common for pregnant people to feel stressed. If you start to notice feelings of mental tension during your pregnancy, it can help to understand more about how stress works. Then, you can learn how to reduce it and reach out to the right people for support.
Understanding stress
Stress comes from pressures in your daily life. Some amount of stress is normal, but too much can lead to irritability, trouble focusing, and depression. For some, pregnancy creates new stressors that add to their symptoms.
Too much stress can cause physical symptoms such as:
- Faster heart rate and breathing
- Headaches
- Increased blood pressure
- Sleep problems
- Upset stomach
Stress can also weaken your immune system, making you more likely to get sick.
Managing stress during pregnancy
Here are some quick tips for reducing your stress level:
- Eat a healthy, balanced diet
- Exercise regularly
- Find a fun and relaxing activity you can do every day. Listening to music, reading, or meditating are good options
- Get enough sleep
- Limit contact with people and situations that cause you stress
- Talk about your concerns with someone you trust
You can also use mental health and emotional wellness apps, such as Calm or myStrength, to help learn how to handle stress. These apps don’t replace treatment or therapy, but they can help you face day-to-day problems on your own.
Doctors often recommend these apps to patients and family members. They’re available for free for most Kaiser Permanente members.
Creating a support network
Surrounding yourself with supportive people can also help reduce stress during your pregnancy. If you’re in a relationship, talk with your partner about your hopes and worries. If you’re not in a relationship, you can reach out to other important people in your life.
You can also look up group appointments, classes, and support programs. These can take place both online and in person, either through Kaiser Permanente or your community. By going to these sessions, you can meet others who are going through the same thing you are. Ask your doctor about these groups at your next visit, or see what Kaiser Permanente offers in your area here.
Healthy relationships and a safe home environment are very important for you and your baby, and especially during your pregnancy and after the birth. If you don’t feel safe at home or feel threatened by your partner or other family members, please contact us or seek emergency help by calling 911 right away.
Asking for help if you need it
Even if you’re trying to handle stress on your own, you can always ask for help. Contact your doctor, health care team, or browse our Services. Even without a referral, you can connect with the support that’s right for you.