What is stress?

Stress is a response to external challenges, pressures or events. These might include things like looming deadlines, difficult decisions or health scares. But even good or exciting events or changes can be stressful.

Stress is part of life. Everyone experiences stress, and some stress is OK. It can get you ready for action and give you the motivation to get things done.

But too much stress can make it difficult to manage everyday tasks. Too much stress can affect your body, thoughts and feelings. It can also affect your behaviour. For example, some people who are overstressed might eat too much or get angry easily.

Stress and pregnancy

Sometimes pregnancy itself can be stressful.

For example, waiting for and getting the results of antenatal tests can cause stress. If you’ve gone through fertility treatment or experienced a previous miscarriage or death of a baby, pregnancy can be physically and emotionally demanding for you and your family.

Pregnancy can also mean many physical and emotional changes. And if your pregnancy was unplanned, having less time to prepare for these changes might be stressful too.

You might also be feeling overwhelmed by information, advice and stories from family, friends and others.

Other events and situations that can cause emotional upheaval and high levels of stress in pregnancy include:

• financial problems
• relationship problems or a break-up
• a house move
• unemployment or a change in job or work hours
• family illness or death of a family member
• grief
• trauma
• family violence
• problems with alcohol and other drugs
• a history of mental health conditions like anxiety or depression.

Your stress levels can be higher if several of these things are happening at the same time.

Antenatal appointments with your midwife or doctor are your chance to talk about your health, lifestyle and wellbeing, including things in your life that might be causing stress. For example, if you’re worried about becoming a parent or there are problems in your relationship, including family violence, it’s a good idea for you to talk about it, so you can get support.

Recognising stress

It’s not always easy to recognise stress. It might be something you don’t even recognise until it becomes overwhelming.

It can be easier to recognise and deal with stress if you know the things in your life that might cause stress, as well as the signs that you’re feeling stressed.

These questions might help you spot stress in your life:

• Do you often feel worried or anxious? Have you experienced a lot of stress in your life before you became pregnant? It’s a good idea to be aware of your emotions during times of change, including pregnancy.
• Do you lead a busy life? Pregnancy can be a good time to try to slow things down.
• Is there a lot of change going on in your life? Sometimes even positive changes, like a promotion at work, can be stressful if you need to make big adjustments.
• How are things in your home or work environment? For example, is your partner going through a tough time, or are you having trouble getting along with your boss? Sometimes it’s stress in people around us that can make things difficult.

You can also look out for these physical and emotional signs of stress:

• thoughts racing around your mind
• inability to sit still, or feeling edgy and ‘jumpy’
• fast breathing
• the feeling that your heart is beating faster
• trouble relaxing or sleeping
• jaw pain from clenching or grinding your teeth
• headaches or other aches and pains.

Why it’s important to manage stress in pregnancy

Managing stress is good for your emotional and mental health and wellbeing.

When your stress is under control and you’re feeling well, your pregnancy is likely to be a positive experience. You’ll also be better able to handle the big changes that come with pregnancy.

Stress management can also reduce your chance of developing antenatal anxiety or antenatal depression.

If you have life stresses under control and stress management strategies in place during pregnancy, you might also be better able to manage the new stresses of early parenting.

Tips for managing stress in pregnancy

Here are tips for managing stress during pregnancy.

Health and lifestyle

• Look after your physical health by doing regular physical activity and eating healthy food.
• Try to rest when you can and avoid doing too many activities.
• Do relaxing or refreshing activities, like reading, watching your favourite TV show, baking or painting.
• Practise self-compassion. For example, you might say to yourself, ‘No-one is perfect. I’m doing OK’.
• Ask for and accept practical help from family and friends – for example, help with grocery shopping or cleaning the house.
• Try breathing for relaxation, muscle relaxation, mindfulness or helpful thinking exercises.
• If distressing news makes you feel stressed, limit your exposure. For example, you could take regular breaks from social media.

Family and friends

• Spend time with people who make you feel good and help you de-stress.
• If you have trouble saying no or slowing down, ask your partner or someone else to say no for you.
• Connect with other parents or parents-to-be. For example, you could join a pregnancy support group online or in your local area.
• Avoid comparing yourself to others.

Financial support

Money issues can be stressful.

The Commonwealth Financial Counselling program offers free financial counselling to help with financial problems. And Centrelink offers free information and education through its Financial Information Service.

Smoking or vaping or using alcohol and other drugs to ‘deal with’ stress can be very dangerous for you and your baby. If you need help to quit, talk with your midwife or doctor. You can also call the Quitline on 137 848 or Lifeline on 131 114 for help.

Where to get help with managing stress in pregnancy

If you’re feeling very stressed, see your GP. GPs can give you general advice or refer you to a psychologist or counsellor for professional help.

You can also talk to a midwife or doctor when you have your antenatal appointments. Most hospitals now have programs to help with issues like stress.

You can also contact:

• Beyond Blue on 1300 224 636
• ForWhen on 1300 242 322
• Lifeline on 131 114
• MensLine Australia on 1300 789 978
• National Domestic Family and Sexual Violence Counselling Service on 1800RESPECT (1800 737 732)
• PANDA (Perinatal Anxiety and Depression Australia) on 1300 726 306
• Pregnancy, Birth and Baby on 1800 882 436
• QLife on 1800 184 527.