To cope with the perinatal-related stress, it is important to get into a good routine. A self-care plan helps you maintain a routine that ensures your safety, as well as that of your pregnancy/baby.
Here are a few self-care tips that you can adopt to help you maintain a healthy physical and mental
wellbeing during this period.
- Adhere to your care providers instructions
Always attend your scheduled prenatal visits. Talk to your provider if you have questions or concerns about your pregnancy. - Eat Healthier/Nourish your body
Follow your doctor’s dietary recommendations. Fill your plate with fruits and vegetables at every meal. Take your prenatal vitamins and stay adequately hydrated. Food is medicine and the right choices can boost your mood, deliver key nutrients and help your baby grow. - Be Active
Exercise can help with things like weight management, and it can also combat fatigue and help you sleep better. Please speak with your doctor before you start a pregnancy workout routine. - Get some rest/Get your beauty sleep
Practice good sleep hygiene and make sure you get 7-9 hours of sleep daily. Getting enough rest is crucial when you are growing another human. Your body is doing so much work. Sleep difficulties is one of the stresses which perinatal women face. It is thus important to engage in healthy sleep routines such
as turning off all screen activities (phones, television, laptops etc) at least 45 minutes before your scheduled sleep.
Prioritize having a good night’s rest, and if you find yourself falling short on sleep, schedule short naps during the day. - Record your feelings
Keep a journal for jotting down notes. It can be helpful for managing stress and emotions. Keep track of any symptoms, like morning sickness or fatigue, so you can share your concerns with your doctor. - Seek Support/Accept help
Throw out the notion that you need to do it all. Seeking help is one of the best ways to take care of your physical and mental health during this phase. Allow yourself to be looked after if you are feeling overwhelmed. Do not be afraid to communicate your need. Remember, no one is a mind reader. It is up
to you to express what type of support you may need. - Set boundaries/Prioritize yourself
While requesting and accepting help is good, we encourage you to know your limits and let others know it too. Don’t be afraid to say no. Everyone around you may have opinions about your pregnancy/baby and may begin pressuring you on actions to take. Sometimes, you may get uncomfortable with what they
have to say. Work on setting boundaries that will protect your happiness and keep your anxiety levels in check. It’s your baby and your body, say no to anything that doesn’t serve you. - Pamper Yourself
Schedule some “me” time for yourself. Engage in activities that bring you pleasure. It could be anything from painting your toenails, getting a prenatal massage, reading a book, going for dinner dates with friends, or taking a bubble bath. - Prepare Strategically
Putting together lists of things you need to get done before the baby arrives can help you feel like you’re in control. This can reduce anxiety. It is however important that you have manageable and realistic targets. Don’t stress about getting every item checked off your list. Start the preparations early enough,
so as to allow yourself enough time to check off all items in your list. Focus on the most important things first.
If you find yourself struggling to cope with stress during the perinatal phase, talk to your doctor.
Your primary doctor can give your advice or refer you for professional help and support. You can also contact us on 090-9000-6463 to speak with a counsellor.