Posts Tagged ‘meditation’

Ten things you can do to help reduce stress during pregnancy

Friday, May 4th, 2018

Stress is very common and affects everyone. During pregnancy, you may feel that your level of stress increases. It is understandable. Your body and many aspects of your life are changing at the same time. The anticipation, excitement and adjustments associated with having a baby can also influence how you feel and how you deal with stress. It is a good idea to find ways to reduce your levels of stress. Too much stress for a long time may cause problems like high blood pressure. It can also increase the chances of having a premature baby.

Here are 10 things you can do to help you reduce stress:

  • Figure out what’s making you stressed and talk to your partner, a friend or your health care provider about it.
  • Know that the discomforts of pregnancy are only temporary. Ask your provider how to handle these discomforts.
  • Stay healthy and fit. Eat healthy foods, get plenty of sleep and exercise (with your provider’s OK). Exercise can help reduce stress and also helps prevent common pregnancy discomforts.
  • Cut back on activities you don’t need to do.
  • Have a good support network, including your partner, family and friends. Ask your provider about resources in the community that may be able to help.
  • Ask for help from people you trust. Accept help when they offer. For example, you may need help cleaning the house, or you may want someone to go with you to your prenatal visits.
  • Try relaxation activities, like prenatal yoga or meditation.
  • Take a childbirth education class so you know what to expect during pregnancy and when your baby arrives. Practice the breathing and relaxation techniques you learn in your class.
  • If you’re working, plan ahead to help you and your employer get ready for your time away from work.
  • If you think you may be depressed, talk to your provider right away. There are many ways to deal with depression. Getting treatment and counseling early may help.

You can also learn about other ways to keep you and your baby safe during pregnancy. This may help ease your worries and help you enjoy this new stage in your life.

Visit marchofdimes.org for more information about how to have a healthy pregnancy and baby.

Special moms need special care

Wednesday, July 23rd, 2014

two women meditatingA new study published in Pediatrics shows that groups led by other moms reduced stress in mothers of children with disabilities. It helped to improve “maternal well-being and long-term caregiving for children with complex developmental, physical, and behavioral needs.” These support groups were uniquely focused on learning specialized techniques to reduce stress.

Mothers of children with developmental disabilities experience stress, anxiety and depression more often and to a greater degree than mothers who parent children without disabilities. It is thought that the chronic stress and the associated poor health that often result may impact a mom’s ability to parent effectively.

This study looked at what would happen if a program were put in place specifically for moms of children with disabilities (or what I will call “Special Moms”).  Researchers randomly assigned 243 Special Moms into two groups to attend a program led by peer mentors (eg. other Special Moms who received training to lead the groups).

One group learned Mindfulness-Based Stress Reduction (MBSR) techniques while the other group learned Positive Adult Development (PAD) techniques. MBSR and PAD are evidence-based practices, which mean that they have been shown, through research, to be beneficial.

The MBSR group learned meditation, breathing and movement techniques and the relaxation response. The PAD group learned ways to “temper emotions such as guilt, conflict, worry and pessimism by identifying and recruiting character strengths and virtues…and by exercises involving gratitude, forgiveness, grace and optimism.” All the moms attended weekly group sessions and practiced what they learned at home on a daily basis.

What were the results?

According to the study, the moms in both groups experienced less stress, anxiety and depression, and improved sleep and life satisfaction.  After 6 months, these improvements continued. There were some differences between the two groups that related to whether they received the MBSR or PAD practice, but the important take-away from this study is that both treatments proved beneficial to the moms.

There are programs in place to help children with disabilities, but few programs exist to help their parents, especially when the stress causes mental, emotional and physical fatigue. Moms often become anxious or depressed, which does not help them as they face the intense daily challenges of parenting a child with a disability. This study shows the positive effect of proven stress reduction techniques when taught in a peer-mentored program.

The authors conclude that “future studies should be done on how trained mentors and professionals can address the mental health needs of mothers of children with developmental disabilities since doing so can improve maternal well-being and long-term caregiving for children with complex needs.”

Bottom line

If you are a Special Mom, your personal take-away message from this study is to try to include a stress reduction program into your daily life, such as meditation, yoga, or another relaxation technique. If you can do so with a group of other Special Moms, all the better!

Note:  This post is part of the weekly series Delays and disabilities – how to get help for your child. It was started in January 2013 and appears every Wednesday. While on News Moms Need and click on “Help for your child” in the Categories menu on the right side to view all of the blog posts to date (just keep scrolling down). We welcome your comments and input.