Pregnancy Through Stress and Conflict

Pregnancy: How to Manage Stress and Anxiety ?

As if the challenges of growing a baby inside you weren’t enough, now imagine adding turmoil and life struggles to the mix.

Pregnancy is often described as a time of joy and transformation, a beautiful journey filled with anticipation and hope. But what happens when that journey is clouded by external turmoil? War, political unrest, personal crises.

You’re feeling overwhelmed, then, a sudden kick reminds you that despite the chaos, you are creating life. Through death, there will, inevitably, be life. The irony hits you as you reconcile the miracle of creation with the harshness that reality is bringing. You tell yourself to say grounded, to balance beauty, hope and realism without becoming naïve or indifferent. Then you wonder where and how to even begin.  

These stresses can weigh heavily on an expectant mother, making what should be a joyous occasion feel overwhelming. In such times, the question becomes:

How can you protect your mental health and ensure a healthy pregnancy when everything around you feels uncertain?

The Impact of Stress on Pregnancy

It’s important to recognize that stress is a normal part of life, but during pregnancy, its effects can be magnified. Physically, prolonged stress may worsen some usual pregnancy symptoms like fatigue, nausea, or headaches. Emotionally, it can lead to anxiety or depression, making it hard to feel excited about your pregnancy. Research has also shown that chronic stress can have the power to affect the baby as well, such as increasing the risk of preterm birth or low birth weight.

As we cannot expect to simply remove stress from our lives, what we can do is try to manage it in ways to make it less harmful to you, expecting momma, and your unborn baby.

Coping Strategies: Taking Control in an Uncontrollable World

While you can’t control external circumstances, you can control how you respond to them. How?

• Focus on What You Can Control: Give time to small, manageable areas of your life that will bring health and a peace of mind.
• Nourish your body with healthy meals.
• Try and stay hydrated.
• Practice prenatal exercises.
• Go for walks.

These are simple acts of self-care that can keep you distracted while also connected to your wellbeing.

• Mindfulness and Meditation: Take just a few minutes a day to practice mindfulness. A simple breath can help reduce anxiety.
• Guided breathing exercises can help you concentrate.
• Guided meditations, that can be specific for pregnancy, can bring you peace of mind.

Even in high-stress environments, grounding techniques can make a difference in calming your mind.

• Limit Media Exposure: In times of conflict, staying informed feels necessary, but overloading on negative news can worsen stress. Set limits on how much you consume and focus on trusted sources for information, avoiding constant scrolling.
• Seek Support: Whether it’s family, friends, or an online community of fellow mothers, connecting with others can be helpful. Even if physical meetings aren’t possible, talking to someone who understands your situation can reduce feelings of isolation.

Navigating Uncertainty: Finding Your Balance

Uncertainty is a part of life, but during pregnancy, it can feel even more daunting. Questions like, Will I have access to safe healthcare when I need it? Will my baby be born into a world that feels chaotic? Will I give birth in a safe environment? Those questions are tough to handle.

One of the most effective ways to cope is by staying grounded in the present moment.

Rather than letting your mind spiral into future worries, try to focus on the day-to-day. Setting small, achievable goals, like preparing baby essentials or writing in a journal, can help you stay focused on what you can control.

Additionally: Reframing negative thoughts can be a powerful tool too.

Instead of thinking, ‘this world is too dangerous for a baby’, try shifting to, ‘I am creating a new life that has the potential to bring joy and resilience to this world’.

By acknowledging the hardship while still holding space for hope, you can strike a balance between realism and optimism.

Managing Emotional Health: Accepting All Feelings

In stressful times, it’s easy to feel guilty for not being ‘happy enough’ about your pregnancy, or for feeling guilt about bringing an innocent life into a harsh world.

Society can often pressure women to focus only on the beauty and excitement of bringing life into the world. However, it’s okay to feel scared, angry, or overwhelmed. Accepting these emotions without judgment is a important to maintain your mental health.

Avoid falling into the trap of toxic positivity—the idea that you should always ‘look on the bright side.’ Instead, give yourself permission to be sad, anxious, and to feel the weight of the world on your shoulders. Processing these emotions in a healthy way is far better for both you and your baby than pretending they don’t exist.

At the same time, try to seek out moments of joy:

• Practice a hobby you love.
• Spend time with supportive friends and family.
• Connect with your unborn baby; talk to them and feel their movements.

Small positive moments can give you strength even on tough days.

Preparing for Birth Amidst Uncertainty

One of the most practical concerns for expectant mothers in times of conflict is ensuring a safe birth. If you're in a location affected by unrest, securing healthcare and a safe delivery may feel daunting.

How to prepare:

• Health and Safety: Try to maintain regular prenatal check-ups, even if it’s not face-to-face. If healthcare services are limited, focus on gathering essential information and supplies: prenatal vitamins, medications, and baby necessities.
• Create a Flexible Birth Plan: While you may not have control over every aspect of your birth experience, having a flexible plan can ease some of the stress.
  Know where the nearest medical facilities are, even if you have to relocate. Make a list of essential contacts and have a go-bag ready with necessities like identification, insurance, and medical records.
• Emergency Preparedness: If conflict requires evacuation, having a plan in place can give you peace of mind.
  Include items like bottled water, baby supplies, basic medications, and any prenatal health documents in your emergency bag.
• Leaning on Your Support System: Don’t underestimate the power of your support network. Whether it’s your partner, family, friends, or community members, the people around you can help ease your emotional and physical burdens.
  If your partner is present, work together to ensure a shared responsibility for care and preparations. If family or friends are not nearby, reach out through phone calls or online forums to create a sense of community, even from a distance. 

Embrace the Resilience

Whatever it is, it’s going to be ok.

Pregnancy in times of stress and conflict may feel overwhelming, but it is also a testament to the resilience and strength of mothers. By focusing on what you can control, seeking support, and finding healthy ways to cope with uncertainty, you can create a safe, nurturing environment for yourself and your baby.

To you expecting moms, it’s okay to have bad days, and it’s ok to feel afraid or anxious. Through it all, however, try to breathe.

Remember, you are carrying life and that alone is both beautiful and powerful.