Emotional balance during pregnancy: controlling anxiety

During pregnancy, the endocrine system completely rebuilds the algorithms of reactions to external stimuli. Minor domestic troubles suddenly take on the scale of a global catastrophe.
The embryo is sensitive to fluctuations in stress hormones in the mother's blood. Cortisol overcomes the placental barrier, causing the small heart to beat at an accelerated rate.
Physiological causes of mood swings in pregnant women
High levels of progesterone have a powerful sedative effect on the nervous system, causing drowsiness in the first trimester. The body forces the woman to rest, protecting the fetus from overloads. Resisting this fatigue causes severe irritability.
Estrogens make the psyche incredibly susceptible to other people's words and casual glances. Tears can come from sad music on TV. Understanding the chemical nature of these emotions removes the guilt of one's own tearfulness.
Spikes in blood sugar provoke sudden panic attacks. Fractional nutrition every three hours evens out the glycemic profile. Physiological comfort directly dictates mood stability.
Practice breathing to reduce cortisol levels
Shallow chest breathing exacerbates the feeling of fear of childbirth. Slow belly breaths stimulate the vagus nerve, which disables panic mode. The diaphragm smoothly massages the internal organs.
Simple bodily techniques help to return to the here and now moment.:
- Concentration on the points of support switches attention from disturbing thoughts to physical sensations. The feet are pressed tightly to the floor, and the back rests on the back of the chair.
- Washing your face with cool water reflexively slows down your rapid pulse. Nerve receptors on the skin send a safety signal to the brain.
- Listening to rain or forest noise with headphones isolates you from the hustle and bustle of the city. Audio therapy reduces the heart rate.
Light stretching relieves muscle tightness in the shoulders and neck. A relaxed body is not able to generate disturbing thoughts in the same volume.
Filtering the information field and communication
Forums for expectant mothers often turn into a hotbed of scary stories. Reading other people's diagnoses is trying on yourself, triggering a spiral of hypochondria. Medical issues should only be discussed with the attending physician.
Relatives love to give unsolicited advice from their experiences of twenty years ago. A gentle but firm identification of personal boundaries will save your nerves from toxic dialogues. The phrase about trusting your doctor usually closes the discussion.
It is better to replace watching news feeds with reading classical fiction. An informational detox one month before the PD will save resources for the upcoming birth.
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