It’s not easy to be a parent.
It’s already challenging to be a parent or a parent-tobe. It can be challenging to balance your child’s needs with those of your family members.
Many things are happening right now that can make your life stressful and heavy. This is not a familiar feeling.
Tamar Gur, Ph.D., is a woman’s health specialist and reproductive psychiatrist at Ohio State University Wexner Medical Center. “It’s perfectly understandable to feel stressed and anxious right now — it’s not uncommon for that feeling,” she says.
The news is “a lot to deal with,” says Thea Gallagher (clinical psychologist, Psy.D.), an assistant professor at New York University.
Experts say you can make changes to the world, but there are steps you can take to reduce the negative impact on your mental health. These strategies can help you cope with overwhelm.
Limit the amount of news you read
Dr. Gur suggests limiting your consumption of news if it affects your mental health.
She says, “Even though it may seem irresponsible, it is essential to reduce your news consumption and social media if it’s making it difficult to manage or overwhelming.” There may be a time when you pay more attention and are more vigilant, but this is not the time.
Another way to put it is that information can be robust but not mindless scrolling or Googling, Dr. Gallagher states.
Concentrate on the things you can control
It’s possible to feel overwhelmed by the sheer amount of things beyond your control. Dr. Gallagher recommends focusing on the things that you can control.
She suggests that, for example, if your current pregnancy is not yet over, you read a book on parenting and talk with your partner about what kind of culture you would like to see in your home. Focus your energy on this and not worry about anything else.
Meditation can be a mindful practice.
It’s not just a buzzword. Dr. Gur states that meditation can “restore a feeling of control and safety.”
She suggests that you can meditate with a guided app like Calm or Expectful, suitable for pregnant women and their babies. Or you can focus on your breath and the sensations you get as you inhale and exhale.
Exercise, if you’re able.
According to research, regular exercise has been linked to emotional resilience to stress in adults. Although practice won’t make your anxiety disappear, Dr. Gur suggests that it can help you cope with any anxious feelings.
Get enough sleep
This is not an easy task if you have a baby or need to go to the bathroom frequently during your pregnancy. However, Dr. Gur suggests that you try to get as much rest as possible to help manage your stress levels.
Healthy eating
Although it might seem like your ability to manage stress and anxiety is unrelated to your diet, Dr. Gur believes there’s a connection. She says, “If your body doesn’t get the nutrition it needs, it will be difficult to feel good.” “Nourish your body the best you can.”
Concentrate on what makes your heart feel good
Dr. Gur suggests that it is essential to block out negative things and focus on positive things.
She advises that you “do things for pleasure.” She suggests that you read books, enjoy a light-hearted show, and connect with your friends. These little pockets of comfort and enjoyment can be a great help.
Remember that you are okay.
When you are pregnant or parenting, it is normal to feel stressed and anxious. You might find it helpful to create a mantra to remind you how strong you are. For example, “I can handle that.”
Dr. Gallagher suggests that you “remind yourself of all the amazing things you’re doing.” It’s easy for you to question every decision that you make. But don’t.
If you need help, it is worth seeking it.
Dr. Gur suggests that you seek help from your doctor if you feel struggling, despite following these lifestyle tips. Prenatal anxiety, postpartum anxiety, or depression could all be possible.
She says, “If you spend your day worrying or in unproductive thought patterns and continue these spirals, you have reached an unhealthy level.” A practitioner can screen for anxiety disorders or mood disorders in perinatal women and then refer you to an experienced professional to treat these conditions.
Dr. Gur suggests focusing on the present. She says, “It is easy to get distracted by the trauma around us, but there are wonderful things about bringing new life into this world.” Try to be focused on that, if possible.
