Emotional fluctuation during pregnancy is very common, and it is also a very annoying thing for pregnant mothers, which will also have adverse effects on the fetus and their own health. So, how to relieve anxiety during pregnancy? Here are some effective ways to share with you.
1) Learn to breathe
Take a deep breath repeatedly, take a deep breath, and then exhale slowly. The whole expiratory time takes 10 second. After repeating it several times, you will find that your body will relax a lot.
This breathing method can not only relieve the mood during pregnancy, but also be used to breathe when you have anxiety, such as the nervousness during interviews and competitions, and the anxiety when quarreling with relatives, which can be used to force yourself to calm down. Breathing exercise is one of the effective ways to relieve anxiety, which can make you relax and relieve stress.
2) Exercise
Walk in the park
Exercise is another good way to relieve anxiety, which is also the most effective way to relieve my mood. It can release my stress and keep me in shape without worrying about the anxiety caused by being out of shape.
It is suggested that pregnant mothers should avoid too much exercise to avoid miscarriage or premature delivery. Be sure to ask the doctor if they are suitable for exercise.
It is suggested that pregnant mothers can walk, yoga and jog. When you are depressed or fluctuating, you can go for a walk in parks and other places. Contact with nature is better for relieving anxiety.
3) Talk and release negative emotions.
If you feel stuck, you can talk to some people, such as family and friends. If it is serious, you can see a psychologist. They can give you effective advice and support to ease your mood.
In addition to talking to someone, you can also talk through words. Words are more rational than words. You know why this thing bothers you. You don't need to postpone it. You don't need to introduce the background, finish one article and then start thinking about the next one. You don't need to "consume" yourself on the same thing in repeated communication.
4) Diet regulation
The following foods rich in vitamins and minerals can not only make the body fully nourished, but also make the mood more pleasant. These are common foods. When you want to make pregnancy recipes, you can refer to the following foods, which are also recommended by pregnancy doctors to celebrate my birthday:
Eating more antioxidant foods and enriching our diet with foods rich in antioxidants may help relieve anxiety symptoms. Common foods are blueberries, walnuts, broccoli, spinach, corn and potatoes.
Foods rich in magnesium can help people feel calm, such as green leafy vegetables, nuts and other beans and whole grains.
Foods rich in zinc, such as oysters, cashews, liver, beef and egg yolk, can also reduce anxiety.
Foods rich in B vitamins, such as avocado and almond, play an effective role in regulating mood and transmitting nerve information.
Eat foods that make you happy in moderation. Some junk food will make you happy. Eat a little, but the amount is okay. Don't worry about eating a hot pot and chocolate, you will regret it. It's not every day. It's okay to eat once in a while. I like chocolate very much. I will eat a small piece of dark chocolate every two or three days. Of course, I should ask the doctor about my health before eating.
In short, it is very important to relieve anxiety during pregnancy, which can make your body and mood healthier. The above method is very practical, and I hope it will be helpful to aim at my mother.