Allocating time to focus on yourself before the baby’s arrival can enhance your mental well-being and reinforce your inner strength.
When pregnant with her first child, Danielle Owens, a Florida mom, battled prenatal anxiety by repeating a powerful affirmation: “I am strong. I am happy. I am healthy. My baby is strong, and happy, and healthy.” This mantra anchored her in the present moment, providing solace during the toughest times of her pregnancy and continuing until she held her son in her arms at the hospital.
Research indicates that positive self-affirmations can enhance mental health, bolster confidence, and improve one’s outlook on the future. These benefits are particularly valuable during pregnancy, a period marked by constant bodily changes and anticipation of a profoundly different future.
While it’s natural to focus on the baby during pregnancy, it’s essential not to overlook the monumental task of nurturing and growing a human life within oneself. Taking time to celebrate your own journey is crucial. Here are some small ways you can show yourself extra love and honor your pregnancy.
Book a “you” day
Set aside a “you” day amidst the flurry of nursery decorating, birth planning, childbirth classes, and newborn shopping that will occupy much of your pregnancy. While it’s natural to prioritize your baby’s needs, it’s equally important to dedicate some time to yourself.
Treat this “me time” as you would a prenatal appointment: mark it in your calendar or smartphone to emphasize its significance. If you have other children to care for, consider enlisting the help of a friend or relative to babysit for a brief period.
Embrace your pregnancy perks
Embrace the perks of pregnancy by celebrating them in your daily life. Take advantage of privileges like parking closer to the grocery store in designated spots for families or expectant moms, graciously accepting a seat on the train, or skipping the long bathroom line at the movie theater.
“Everything is more challenging when you’re pregnant: physically, emotionally, and professionally,” notes Dr. Kim Langdon, an OBGYN with Medzino.
Acknowledging and accepting the kindness of others serves as a reminder of the incredible work your body is doing to create life. It also helps alleviate some of the common frustrations and discomforts, such as swollen ankles and back pain, that accompany the nine-month journey of pregnancy.
Journal your pregnancy
Journaling during pregnancy can serve as a crucial outlet for processing a myriad of emotions, including excitement, apprehension, stress, and joy, as supported by research. Given the whirlwind of feelings you’re likely experiencing right now (and perhaps even more!), you’ll find that your thoughts could fill a book in no time.
What’s particularly wonderful about modern pregnancy journaling is its versatility. Whether you opt for art journaling, video journaling, or simply jotting down bullet points, there’s a method that suits your style. You might sketch pictures envisioning what your baby might look like, keep track of checklists and pregnancy questions, unload your stream-of-consciousness joys and fears, or log a daily note of gratitude. If you’re unsure where to begin, there are numerous guided journals available, featuring short stories, meditations, pictures, and blank space for your creative expression.
Regardless of the format you choose, consider that your journal could become a cherished keepsake, passed down to your child as they grow older—perhaps even when they’re expecting their own first child.
Make a Delivery Playlist
Craft a playlist of your favorite tunes to accompany you through labor and delivery. Mix and match genres, from pop to instrumental beats, according to your preferences.
Listening to music you enjoy offers health benefits, including lower blood pressure, improved pain tolerance, reduced stress and anxiety, and enhanced focus. Additionally, from around 16 or 18 weeks, your baby can begin hearing sounds, providing another reason to play music from your delivery playlist and sing to your baby even before they arrive.
Experiment with Mindfulness or Meditation
Meditation offers a pregnancy-safe way to alleviate common stressors. It connects you with your body, reduces stress and blood pressure, and promotes restful sleep. If sitting still is challenging, consider movement meditation like walking or prenatal yoga.
Similarly, mindfulness practices, such as deep breathing, have been shown to decrease stress, depression, and anxiety in pregnant women and may improve birth outcomes. Free apps like Insight Timer, Headspace, and Calm offer guided meditations to help you get started.
Create a Network of Expectant Moms
Connecting with fellow expectant moms can help you appreciate the hard work of pregnancy and the importance of self-care. Discussing shared experiences, milestones, and challenges provides empathy, advice, and encouragement. Platforms like the BabyCenter Community offer opportunities to connect with others who understand your journey.
However, if you’re experiencing depression or anxiety, it’s essential to find a support group with similar experiences, as groups where everyone seems happy may not be suitable for you.
Take Maternity Photos
Document your pregnancy journey with maternity photos to celebrate each milestone. Frequent baby bump photos serve as visual reminders of your progress and the remarkable journey you’re undertaking.
