Several ways for pregnant women to relieve stress: 1, take good care of yourself.
Regular diet, nutritious diet, adequate rest and proper exercise. Don't drink, smoke or take drugs.
2. Don't care too much about stress.
It is normal to feel stressed during pregnancy, but we should analyze the causes of stress and take all feasible measures to solve the problems that cause stress. You can listen to more music. Light and comfortable music can not only cultivate and appreciate people's beauty, but also effectively relax people's spirit and let beautiful music relieve mental fatigue.
Step 3 arrange your own schedule
Pregnant women can arrange their schedules reasonably according to their interests, so that they can have time to do relaxing things. For example, exercise, meditation, massage therapy, deep breathing exercise, and even reading books can all relax yourself. What are the reasons for women's postpartum frigidity?
Step 4 ask relatives and friends for help
Surround yourself with love and support. Expanding the scope of supporting relatives and friends and insisting on helping family members do some fixed housework can not only exercise, but also enhance their feelings with family members.
Step 5 practice yoga
Yoga and massage can help relieve stress during pregnancy. This healthy method is good for both pregnant women and fetuses. Can these methods stimulate the body in a short time? Relax your reaction? , including lowering blood pressure, lowering heart rate and respiratory rate. If you can carry out healthy activities regularly, the body will release endorphins and serotonin, which will improve the body's ability to cope with stress.
Step 6 avoid staying up late
When you feel tired at work, if conditions permit, you can rest for about 10 minutes, or you can go outdoors, on the balcony or on the roof to breathe fresh air. Pregnant women who keep a working posture for a long time can change their posture from time to time, such as stretching their arms and moving their feet to relieve fatigue.
7. Take frequent walks
For example, after dinner, insist on walking in the nearby parks, squares, stadiums, fields, wide roads or country roads. Husband and wife had better take a walk together and talk quietly at the same time. In addition to relieving fatigue, it is also a wonderful prescription to regulate and maintain the good mental state of pregnant women, which is beneficial to the physical and mental health of pregnant women and fetuses. But the trip should be moderate, and you should avoid catching a cold, otherwise the loss will outweigh the gain.
How can pregnant women relieve psychological stress? One. Three ways to relieve psychological stress
1 brain respiration influence method
Pregnant women do brain decompression every 90- 120 minutes. Breathing effect method: inhale 1 beat, hold your breath 4 times, exhale 2 times. If the ratio is 3: 12:6, the effect will be better. When you take a deep breath, your brain should concentrate and think nothing. This can clear away stress and distractions, make your anxious physical condition return to normal, and help your baby grow up healthily.
Chatting with friends.
This method is suitable for extroverted pregnant women, and the objects to talk to are mothers and close friends, but it is best for pregnant women friends who have similar experiences. You can also choose a professional organization, where you can consult experts face to face in time, and you can also exchange your feelings during pregnancy with other pregnant women.
3 keep a diary
Keeping a diary is suitable for introverted pregnant women. The method of keeping a diary can not only vent feelings, but also leave unforgettable memories for yourself and your baby.
Two: How can a husband help his wife relieve psychological stress?
In order to reduce the psychological burden of pregnant women, the main responsibility falls on the husband. A husband should be kind to his wife, not only take good care of her physically, share housework for her, accompany her to the hospital for examination, but also care about her psychological changes, comfort her when she is worried, accompany her and relieve her boredom.
Husbands should fully realize that in this special period of wife's pregnancy, gentleness, thoughtfulness, happiness and humor, understanding and tolerance, and arranging her material and spiritual life are the best ways to stabilize her mood. Here are some ways to adjust the family atmosphere. A husband who loves and cares about his pregnant wife might as well try. The husband always pushes the door open in a good mood. Even if he is unhappy at work, or encounters unpleasant things outside, he should rule out the bad mood at the moment he enters the house.
Of course, the reason for the quarrel between husband and wife is not always on the husband, because the hormonal changes in the wife's body during pregnancy will make people feel uncomfortable all day, so they often fidget. Once a husband finds signs of contradiction, he can treat his wife humorously in addition to guiding her to pay attention to prenatal education. Because humor can excite people's parasympathetic nerves and stabilize the internal environment of the body.
The heavy objects were bought (brought) home by my husband after work. What to say at dinner? Can I clean up after dinner? In this case, it will increase warmth. Take the initiative to lay the quilt at night and open the window for ventilation. These are enough to make pregnant wives feel psychologically satisfied. Good ideas can also be transmitted to the fetus through neurotransmitters, which is beneficial to the fetus to form a good foundation in personality and intelligence.
Case study 1:? Afraid of childbirth?
After three months of pregnancy, the psychological pressure of Miss Liu in Shi Qi District is getting bigger and bigger: on the one hand, after listening to many news reports about deformed children, I can't help but worry about whether the children I gave birth to are healthy; On the other hand, because she was afraid of pain since she was a child, Miss Liu was particularly afraid of having children. Especially when she heard that once she was going to have a caesarean section, she once gave up the idea of continuing to have children.
Comments:
In fact, Miss Liu's worry belongs to anticipatory anxiety. That is, the expectation anxiety caused by the pain during childbirth, whether the newborn is deformed, whether the fetus will stillbirth, etc. Anxiety during pregnancy is often related to excessive attention of pregnant women.
Doctors advise pregnant women who give birth to children in the future not to worry too much, and those who have the ability to work should stick to their jobs and not stay at home alone; Communicate more with people, do more outdoor activities, distract attention and keep a happy mood. For things that have not happened or cannot be changed by your own will, it is best to let nature take its course.
Case analysis 2: Eliminate psychological pressure and be a happy expectant mother.
? Not mentally prepared?
Ms. Huang is a teacher in a middle school in the East District. Not long ago, she got pregnant without psychological preparation. The sudden arrival of the baby embarrassed her: at this time, if she insists on pregnancy, her job title may be affected, but if she doesn't give birth, her husband's family will object.
Due to the large pregnancy reaction, Ms. Huang has been troubled by the question of whether she should have children these days. Ms. Huang has been unable to sleep for several days, can't eat, and has become very grumpy. In desperation, her husband can only take her to see a psychiatrist. Content provided by www.v77.cc
Comments:
Director gan of the mental health center of Zhongshan people's hospital pointed out that the situation like Ms. Huang is very typical? Not mentally prepared? And caused psychological problems, and this situation is more common in pregnant women. Besides,? Not mentally prepared? This situation also occurs in some young women who are pregnant before marriage. When they encounter this situation, most of them will have anxiety, anxiety, panic and other emotions.
For such pregnant women, family care is undoubtedly the best? Good medicine. In fact, from the beginning of pregnancy, family members should pay special attention to pregnant women's psychology, listen to their thoughts, understand their needs in time, communicate with them appropriately, and eliminate their doubts, thus helping to solve problems. Generally speaking, the psychological problems of pregnant women can be regulated by self-regulation.