Need-to-know strategies for mamas-to-be

By Ann Douglas

In a perfect world, every mama-to-be would automatically get a nine-month exemption from workplace stress, relationship snafus, and other anxiety-making situations. Since that's not likely to happen any time soon, you'll want to master these five strategies:

1. Hit the gym
Exercising during pregnancy helps reduce stress and improve your overall health and fitness. It can also give you a much-needed energy boost and helps ward off a gazillion different pregnancy-related complaints, according to the American College of Obstetrician of Gynecologists. Of course, you'll want to ensure that your workout is pregnancy-friendly. That means avoiding high-risk activities. Your best bets? Walking, stationary cycling, aquafit classes, stair machines, and low-impact aerobics.

2. Line up a pregnancy "mentor"
Much of the stress of pregnancy comes from being unsure about what's normal and what's not during this weird yet wonderful time in your life. In addition to turning to your doctor or midwife for support and information, you might want to line up a pregnancy mentor—a woman who is either pregnant herself (ideally a few months ahead of you) or who has recently given birth. Having someone to turn to for mom-to-mom support can alleviate a lot of anxiety!

3. Learn to meditate
Studies have shown meditation can help reduce stress, relieve pain, lower both your blood pressure and your heart rate, and improve the quality of your sleep. When you're ready to meditate, simply find a comfortable, distraction-free place to sit; set a timer for five minutes (you'll gradually want to work up to 20 minutes); place your hands on your belly; close your eyes; and focus on the sound of your breathing until the timer goes off.

4. Practice relaxation breathing
Speaking of breathing, it's also a good idea to practice your relaxation breathing (a.k.a. "labor breathing") regularly. Not only will it serve you well on "labor day": it can also help to keep your stress level down while you're pregnant. Put one hand on your abdomen and practice breathing all the way into your abdomen so that your hand rises and falls while you breathe. Once you've mastered that, try breathing deeply and pausing slightly before you exhale. Then, as you exhale, slowly count to four. After five to ten minutes, you'll find that your breathing gradually slows down, your body starts to relax, and your mind begins to feel calmer.

5. Treat yourself to a massage
Not only does having a massage help to relieve backaches, leg cramps, headaches, and other pregnancy-related aches and pains: it also soothes and relaxes the nervous system by releasing endorphins into your body. So if you've ever needed a reason to book a massage or hand that bottle of massage oil to your partner, you've now got the best excuse ever: motherhood.

© Ann Douglas, 2006

Ann Douglas is the mother of four children, ages 10 through 19, and the author of numerous books about pregnancy and parenting, including The Mother of All Pregnancy Books and The Mother of All Baby Books.
Visit Ann online at Having-a-Baby.com.