With the change in the hormonal background, the whole organism is reconstructed, like a transformer. All this is an extraordinary load for the nervous system, which can perceive as an excuse for unrest even small (sometimes contrived) daily turmoil. To expect that increased anxiety will go away immediately after the birth of the baby is meaningless. Rather, it can develop into a postnatal spleen. Therefore, one must learn to cope with stressful situations from the first days of pregnancy.
Change for the better
The ability to self-calm nerves is an important skill and certainly useful. In order to master it, it is worth remembering that all troubles are just an excuse for launching a stressful mechanism. The true causes of anxiety in the third trimester, they become only because we ourselves raise them to this rank. Unfortunately, not all reasons for concern can be removed at will. You are not able to change the weather, habits and character of other people, at least somehow affect prices, taxes and government. But you can try to change yourself, your thinking and attitude to certain events.
Achieve inner balance
Before you come to harmony with the outside world, you need to find harmony with yourself. This very obvious truth is well understood by the "two-part" mom Uma Thurman, who has been practicing yoga for more than ten years. The result is obvious. She not only easily stabilized her psychological balance during pregnancy, but also quickly returned to good physical condition after childbirth.
Switch attention
One of the most effective ways to deal with stress rightly is to switch from one activity to another. Passive rest, which is clearly abused by many pregnant women, is uncommonly rare when it is able to move the situation off the ground. Angelina Jolie did not stop Nia Dance even during her pregnancy. These exercises combine a number of areas of dance practice, elements of martial arts, health gymnastics, aerobics.
Add to your life bright colors
Each color has its own vibration, setting us up for a different mode of activity. Try to surround yourself with things of the right shades: clothes, cosmetics, bed linens and even the color of your dish can have a positive effect. If you feel insecure, choose deep blue or brown shades, lack optimism - make friends with orange, feel apathy - choose red. This simple truth has long been embodied in the life of Catherine Zeta Jones. Even with an impressive tummy she did not forget to paint her lips and turn her eyes. Whoever is not afraid of bright colors in makeup, is less likely to suffer from stress, "she says.
Take advantage of the forces of nature
Natural essential oils improve mood. The signal enters the olfactory center of the brain, next to which is a system that controls our emotions. And they, in turn, are able to influence the level of hormones, the work of the nervous and respiratory system, as well as the circulatory system. Experienced mother Cindy Crawford has repeatedly experienced the miraculous power of pleasant fragrances. During the second pregnancy, the supermodel carried a bottle of essential oil of red orange, which helped her in troubled situations. The main thing is that the aroma of the oil should be pleasant.
Help Others
In order to hedge against a growing sense of depression and uselessness, there is nothing better than to be useful to other people. Active social life simply does not leave time for heavy reflection and emotions. It was in the charity classes that Chulpan Khamatova found her place, which gave birth to two toddlers on the job and charitable work. During pregnancy and you can provide all possible help to those who need it. For example, take part in collecting things for kids from the Baby's house or raise money for medicines for a sick crumb.
How stressful situations affect health
The phenomenon of anxiety is closely related to one of the most important functions of the body - the ability to adapt to change. Unfortunately, the body can not work at the limit of strength endlessly. If the difficulties are not solved quickly, and the tension is prolonged and increased, then with it the production of stress hormones and anxiety also increases. On their production, the body spends most of the reserves of vitamins C and B, zinc, magnesium and other minerals necessary to maintain your strength and health of the child.
Reasonable approach
Paradoxically, even in stressful situations, you can find some advantages. Pregnant women have a well-developed "sixth sense". And if you are really worried or upset, perhaps it makes sense to understand - suddenly the reasons for your depressed mood are not only in your head ...
However, if you decide that you are creating your own ground for unnecessary emotions with your own hands, immediately direct your efforts to reducing the intensity of passions and fighting the possible consequences of your excessive sensitivity.
Advice and exhibitions, meet more often with friends. Communication, art and occupation are a favorite thing that relax, give wonderful excitement, and only joyful experiences.
Act through the body
Sit back and try to relax. To do this, take a few deep breaths and exhalations. Mentally scan your body. Find areas where you feel stiffness, tension, heaviness. During breathing, imagine how the tension exhales with the exhaled air. Then alternately strain (for a minimum of a second) and relax the various groups of muscles in the body in the following order: hands, forearms, shoulder girdle, buttocks, hips, calf muscles.
Act through the breath
Take a comfortable position and close your eyes. Breathe in the next rhythm: inhale through the nose to 4 counts, hold your breath on i6 accounts, exhale through tightly compressed lips into 8 counts. Fully focus on breathing. Try to imagine how oxygen fills your lungs and spreads all over your body. This is one of the most effective and fastest methods of neutralizing anxiety!
Act through images
It is extremely important to determine that unpleasant feeling, which is the source of anxiety. Honestly admit to yourself that you are angry with A because he ... Or are you "outraged that this situation ...". Speak this phrase several times out loud.
If you experience resentment or anger at someone, the following exercise will do. Imagine your abuser, but reduced to the size of a matchbox. Place it on your desk, and now imagine how it is trying to get off it. Or make him do something funny, well, at least jump on one leg.
Working with the past
If in your past there have been a number of unpleasant events that do not allow you to live quietly, imagine them as a series of photographs. The clearer, the better! And now mentally put them on the album on the shelf and "watch" as the photos fade.
Working with the future
If you are excessively worried about important events, try to imagine them in full detail in advance and only in the most favorable light. Try to look at yourself from the side - how beautiful you look, how free your posture is, how kindly a person is. After completing the exercise, it's time to make a list of your strengths in a wave of pleasant emotions. And always keep it close at hand.
We work with acute concern
If suddenly, at some point, you are sharply "covered" by a negative wave, immediately shift your attention to the objects around you. At least for a moment disconnect from reality and begin to mentally describe the surrounding space. Literally in a minute you will feel like you "let go" and you can return to reality - already calm and peaceful.