The Effects of Stress during Pregnancy

Relaxed Mind = Relaxed Body

The effects of stress during pregnancy are inconsistent and inconclusive. There are some evidence suggesting that stress during pregnancy can cause lower birth-weight babies and children developing behavioral problems. On the flip side contrary views suggest that since the human productive system appears to be remarkably resilient in its ability to endure the vagaries of human emotions, no amount of stress can harm the fetus. In general premature births and low birth weight because of stress effects is extremely minimal in incidence, if at all. Since there is no conclusive evidence indicating possible harm to the baby, you still need to manage stress during pregnancy for your own well being.

• Stress is very much a part of most people's lives.
• Stress can be encountered in everyday hassles like bills to pay, long queues or traffic or poor time management.
Stress during pregnancy can be chronic as in situations of domestic abuse.
• Stress during pregnancy can be acute as in the death of a loved one.
• Stress during pregnancy can lead to harmful tendencies such as drinking.
• Stress during pregnancy can be constructive - you feel exhilaration and positively challenged.
• Too much stress during pregnancy though leads to mental and physical ailments. You will no longer feel charged but bogged down instead.
• Stressed out people often get angry quickly and fall sick easily

Often we can't tell if we are suffering from stress. The way you live and your reactions to everyday situations can affect your stress level. Do you sleep well or do you worry about your work and family, health, money and other everyday concerns. If yes you could be stressed.

The signs

• Reduced concentration or focus
• Irritation or feeling hassled easily
• Disturbed eating patterns i.e. loss of appetite or binging
• Insomnia and fatigue
• Feeling anxious all the time
• Withdrawal
• Body aches and headaches
• Inability to relax
• High blood pressure

Stress lowers the libido in both sexes and may affect infertility. A woman who is highly stressed may ovulate irregularly while in some men there is a decline in sperm production when unduly stressed. Stress can cause a cycle - not conceiving when you want to can stress out the couple and in turn make conception more tedious. Research has likened infertility related stress to life threatening illnesses such as heart disease and cancer!

Stress Busters

Today, managing your life means managing the stress that comes with it. During pregnancy it helps if you are relaxed. You will have to deal with fewer aches and ailments, get to sleep better and feel less tired, be less dependent on artificial stimulants and generally be more alert and efficient. Most importantly, you will enjoy your pregnancy more.

• If you feel stressed and find relief when you receive help or support, then by all means accept the help that is coming your way. Grab the offers from friends, family and colleagues and lessen your work load whether at home or at work. Delegate or eliminate some of your work responsibilities. List the number of tasks for the day and cross each task off your list as you finish it.

• Take time out. Spend time away from pressure and activity without feeling guilty. Steal moments and relax in a tub or under a shower, guilt-free. Devote some planned time to music or a book or magazine, TV or any other activity you enjoy.

• Share your worries with someone: your partner, a friend or a professional counselor. Talking helps; talk about how you feel. Talking with your doctor for instance will also help monitor your general well being.

• Exercising helps. Go for brisk walks in the fresh air. Exercise helps the body release endorphins, the natural 'feel good' chemicals, which also energizes you. You basically get a chance to unwind and reflect.

• Get a massage from your partner or arrange a masseur to come home. Massage helps to remove the knots from tensed muscles, especially those around the neck, shoulders, back and head. A good massage meant for pregnant women combined with aromatherapy if that can be arranged will help. (Check on aromatherapy oils which are safe during pregnancy first.)

• Finally don't ignore your diet. What you eat has an effect on how you feel. Eat fresh fruits and vegetables and avoid snacking on high energy foods such as biscuits and sweets. They are quick energy fixers, relieving you for 10 mins or so but when your sugar levels take a dip afterwards you are left feeling no better off, lethargic even. Energy levels that go yo-yoing worsen the mood swings you are more prone to now. It helps to have several small healthy meals to maintain your blood-sugar at steady levels. Eating smaller meals instead of three larger ones will also help control pregnancy sickness.

• If you are still working make it a practice to put some time aside for yourself. By doing this you will be able to cope with work, your partner and your daily routine without feeling hassled. If work situation gets stressful that you find it hard to handle, talk to your employer about part-time schedules or maternity options.

The Relax Technique

• Once a day for 10 minutes or more, focus on relaxation. Lie back in a chair or on your side on the bed with pillows supporting your neck and shoulders. Take slow deep breaths.

• Think about something pleasant with your eyes shut. Block out your surroundings, the world at large and just focus on pleasantries or your baby. Contract and relax every part of your body.

• Focus on how your body feels. Start with your toes first; squeeze your toes and then let go. Feel the tension seep out of your body. Do the same with your calves, thighs, pelvic floor, buttocks and so on until you reach your forehead. Stay in this state, ensuring all your muscles are relaxed and at the same time stay focused on your imagined thought. The aim is to prevent worrying thoughts from entering your mind. Surrender yourself to tranquility.

• It may not come easily but learning to relax is beneficial and it is something that requires practice and dedication. Make it a habit to spend quiet time away from everything else.


Source : http://www.welcomebabyhome.com/

TEN tips for a Healthier Working Pregnancy

1 Don't be a 'superwoman'!
Get rest when you are not at work and reduce household chores, especially when approaching the delivery date. Studies show that one and a half hour of extra rest makes a lot of difference; uterine blood flow increases, and the supply of oxygen and other nutrients to your baby improves.

2 Relax when possible
If at all possible, lie down on your left side for ten minutes during your lunch break on a floor mat. Else, just rest your head on the table or elevate your feet. Relax your mind and body.

3 When exhaustion overtakes you, leave work early
If you are commuting to work using public transportation, don't be afraid to ask for assistance with regards to a seat, if necessary, from the conductor or driver.

4 Negotiate a flexible work schedule
Work out a schedule that suits your health. If you suffer from morning sickness, ask about coming in later and ending your workday later. On the other hand if you are an early riser and get tired easily in the afternoon, ask to come in early and end your workday early.

5 Telecommute whenever possible
Try and work out such that you can group assignments and attend office 2-3 times a week. The balance days of the week when your presence at the office is not necessary, you can work from home. Another alternative is to work part of the day at the office and part of the day from home but ascertain you are always open for office contact.

6 Ask for help
If a project or assignment is causing your health to suffer, speak up to your boss about getting the help of a coworker or even a temp worker to fill in for you. If need be, request the project be reassigned to someone else and take a less stressful assignment.

7 Snack - time
To maintain energy levels and to avoid nausea & heartburn (common ailments of pregnancy), stock up a selection of snacks to work and eat something every few hours.

8 Pregnancy emergency kit
Keep the kit in your desk drawer. It should contain lemon hard candies to beat nausea, an extra pair of undies or sanitary napkin for incontinence accidents, an Evian face mister for instant cool-offs, and a cache of crackers, pretzels, wafer cookies for snacking.

9 Write notes
Maintaining a notebook at all times can offset memory loss in the first trimester. Note down important work reminders. Jot down anything you consider important for you to remember or act on.

10 Heroine you are not!
If possible, start your maternity leave a week or 2 prior to your due date to give yourself ample time to rest before the big day.


The Final Word

You will probably decide on discontinuing work either on your doctor's advice or exhaustion. There are certain guidelines you should follow to minimize health complications that can worsen if you are working.

If your job is more rigorous in nature entailing heavy lifting, climbing or bending below the waist you should stop work by week 20. But if you have moderate load to tackle with rest periods in between, you can continue working till about week 28.

However you should consider giving up your job after conception if you are carrying more than one baby, had a previous miscarriage, or premature birth. Cut back on your work hours if you have been diagnosed with gestational diabetes or high blood pressure. Bottom-line: listen to your doctor's advice on when to quit your job, how many hours you can afford to put in and the nature of job you can continue with. Don't ignore your doctor's recommendations, no matter what your financial status.

If your job requires you to be on your feet all day, you should consider switching to desk job or stopping work beginning in your 24th week. If your job requires you to spend more than 30 minutes out of every hour on your feet, consider shifting to something sedentary by week 32.

Returning to work after baby:
Much of this depends on how you feel and the health of your baby. If all is well then returning to work is a personal choice. Whether you decide to take 3 whole months, less or more, some workday precautions apply as when you were pregnant.
-Avoid fatigue by taking short naps.
-Try to arrange to work from home sometimes.
-Go back part time rather full time until your body readjusts to your previous schedule.
-Push for a flexible work routine in order to accommodate to your baby's needs.

Above all, don't be afraid to enlist your husband's help with household and baby chores. Make certain to visit your doctor for a complete checkup before returning work. Take time out if despite your leave you still feel you need a break.

Source: www.welcomebabyhome.com

Tips Rangsang Otak Anak (Teknik Jepun Shichida)

Teknik shichida diamalkan oleh masyarakat jepun untuk melatih anak-anak berfikir menggunakan otak sebelah kanan. Otak sebelah kanan sebenarnya lebih efektif jika dibandingkan sebelah kiri, tetapi perlu dilatih dan kerap merangsangkannya. Sebelum melakukan teknik ini, tarik nafas sedalam-dalamnya dan relaks.

1) Sewaktu anak dalam keadaan tidur-tidur ayam, bisikan ditelinganya dengan jujur kata-kata positif seperti kita sayang padanya, anak yang soleh, kuat, rajin pergi sekolah dan bijak. Ini kerana ketika itu, otak kanak sedang berfungsi manakala otak kiri pula sedang tidur. Bagaimanapun anda perlu lakukannya dengan seikhlas hati, elakkan ketika sedang marah. Selepas anak mula pejamkan mata, ramas-ramaslah jari atau tangannya supaya dia kembali dalam keadaaan tidur-tidur ayam. Islam juga menggalakan ibu bapa bercakap atau berdoa dengan anak ketika mereka sedang dalam proses hendak tidur, sebabnya pada ketika itulah antara waktu-waktu doa dimakbulkan.

2) Gunakan kad imbasan untuk mengajar anak. Contohnya ABC atau 123 dalam tempoh seminggu dan lihat kesannya. Pasti dia dapat menghafal huruf-huruf yang ditunjukkan. Tunjukkan kad itu satu-persatu dengan cepat. Ini kerana apabila kad itu bergerak laju, otak kanan bekerja keras untuk menangkap apa yang ditunjukkan.

3) Galakkan anak melakukan kraftangan. Ia adalah hasil daripada kerahan otak kanan, oleh itu ajaklah anak anda bermain tanah liat, mewarna, melukis, gunting kertas, origami dan sebagainya. Memanglah selepas itu terpaksa mengemas, tetapi banyak manfaatnya.

4) Satu lagi aktiviti menarik ialah melukis gambar, contohnya rama-rama. Anda hanya perlu melukis sebahgian sahaja dan surUh anak anda menyudahkannya. Ini dapat mengaktifkan penggunaan otak kanan.

5) Usah marah-marah atau tengking anak dengan nada yang kuat, sebabnya mereka akan simpan semuanya dalam otak kiri. Andainya anda termarah anak anda, pujuklah dengan langkah pertama tadi. Jangan malu ucapkan perkataan maaf kepada anak anda.

6) Kembangkan imaginasi anak anda dengan sesi bercerita. Anda mulakan dengan sebuah kisah dan minta anak sambungkan cerita itu mengikut daya imaginasinya.

7) Bermain teka-teki bersama anak. Letakkan satu barang dalam kotak tisu dan suruh anak anda meneka apakah benda itu. Mulakan dengan memberi klu seperti warna atau bunyi. Ini adalah untuk mengaktifkan otak sebelah kanan. Bagaimanapun lakukannya sekitar setengah jam sehari, tak perlu terlalu lama.

8) Jika boleh elakkan menggunakan perekataan ‘jangan’ kepada anak-anak. Jikalau terlalu kerap menggunakan perkataan itu, itulah yang anak lakukan. Gantikan dengan perkataan lain seperti,’tolong’ atau ‘marilah kita sama-sama’