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Managing Pregnancy Stress

10 Ways to Cope with Stress and Anxiety About Pregnancy After Miscarriage

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Updated December 07, 2009

Whether you're trying to conceive or are already pregnant, it's normal to view the idea of a new pregnancy with mixed emotions when you have a history of miscarriage. In addition to the excitement, you might also feel overwhelmed, anxious, and fretful after how your previous pregnancy ended. Here are some ideas for coping tips from About.com's Guide to Stress that may help you deal with the pregnancy stress.

Breathing Exercises

Breathing
Image © A.D.A.M.

Controlled breathing can go a long way in relieving panicky feelings when you feel yourself starting to feel overwhelmed.

Meditation

Meditation
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Meditation is an effective tool for stress reduction in many people. There's no special trick to meditation -- you can get started with it today, if you want to.

Listening to Music

Music
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Research shows that music can have strong effects on your body and state of mind, even reducing your blood pressure and slowing your heart rate. Read up on how music therapy works, and consider setting aside a few minutes every day to just listen to music that calms you.

Progressive Muscle Relaxation

Muscle Relaxation
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In progressive muscle relaxation, you lie down and focus your attention on relaxing muscle groups throughout your body one after the other while using controlled breathing. Here's how to get started.

Yoga

Yoga
Image © A.D.A.M.

Yoga has numerous documented health benefits and incorporates several other stress management techniques, including breathing and meditation. If you're pregnant, check with your doctor first and consider looking for a yoga class structured for pregnant women, with an instructor knowledgeable in prenatal yoga.

Visualization

Guided imagery is like a form of self-hypnosis. The process is similar to meditation and has similar stress reduction benefits, but can take more practice to master.

Journaling

Journaling
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Journaling of any kind can be helpful when you're feeling stressed. If you're not sure what to write, consider these suggestions.

Exercise

Pregnancy exercise
Photo © CDC / James Gathany

Exercising during pregnancy is already recommended for most women, but in addition to helping you stay fit, it may help in reducing stress and depression. If you're pregnant, be sure to get your doctor's clearance before starting any new type of exercise.

Sleeping Right

Photo courtesy of Image*After

It's amazing how much a good night's sleep can do. Here are some tips for getting better sleep to reduce your pregnancy stress.

Think Positively

Think Positive
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Try to stay optimistic about your pregnancy. Although a small percentage will miscarry again, the odds are probably in your favor that you won't -- even if you've had multiple miscarriages in the past. Here are some tips for keeping a positive attitude and combating the negative "self-talk" that can increase your stress level.

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  3. Miscarriage/Pregnancy Loss
  4. Coping and Support
  5. Coping with Stress
  6. Pregnancy Stress - 10 Tips for Dealing with Pregnancy Stress After Miscarriage

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