Your Support System and Diminishing Stress During Pregnancy

Your Support System – In pregnancy sometimes we feel alone, as if no one understands what we are going through. Here are some ideas that can help:

• Ask your partner or family member to come with you to at least on of your doctor visits. 
• Bring your partner/ family member to ultrasound visits
•  Let your partner feel the baby move
• Have your partner/ family member be your coach in labor 
• Share information and exercises with your partner and family members
• Exchange back rubs, with attention to your lower back
• Go for walks with friends, family or your partner 
• Be sensitive to your partner’s feelings 
• Choose quiet times to express your feelings 
• Do things together to nurture your relationship

Diminishing Stress Through Relaxation Breathing

• Take a slow deep breath counting to four as you inhale. Your belly will expand similar to blowing up a balloon.
• Exhale through your mouth with a sigh or say “ahh” as the air leaves you. Let the stress leave your body
• Concentrate on letting your whole body relax
• Practice relaxation breathing

Getting comfortable: Your growing belly may affect your sleeping positions

•  Try lying on your side (also helps blood flow to your baby) 
• Try placing a pillow between your legs while hugging a pillow for more support
• Try a “body pillow” for extra support while you’re lying down

Use your support system and focused relaxation tools to help you feel better in pregnancy, both physically and mentally.