Effective Strategies for Better Stress Management

“I’m so stressed out!!” is a phrase we hear all the time, but what does stress actually mean?

Stress is the physiological demand placed on the body when we have to adapt, cope, or adjust to a situation. Because stress is a physiological response, the first signs are typically present in the body - tension, headaches, sweating, increased heart rate, fatigue, etc. Stress can also manifest as emotions, thoughts, and behaviours.

Our stress response is modulated by two systems in the autonomic nervous system; the sympathetic, and the parasympathetic. The sympathetic nervous system gives our flight/fight/freeze response and prepares the body for intense physical activity. On the other hand, our parasympathetic system, also known as ‘rest and digest’ relaxes the body and slows or inhibits functioning (e.g. blood flows to internal organs for digestion, breathing slows, etc.)

Imagine this: you are hiking in the woods and seeing a big shadowy object that looks like a mountain lion. Your brain perceives it as a threat, and within seconds activates the sympathetic nervous system. Your heart increases, pupils dilate, your liver releases glucose to give muscles more energy, the bronchioles in your lungs dilate to oxygenate the blood, your cholesterol increases make our platelets thicken so blood clots are easier if we were injured, etc.

Okay, you may have heard of these systems before, but what you may not know, is that perception is everything! Research shows that if we perceive something as threatening or overwhelming, we are more likely to experience stress compared to someone who perceives the same thing with a more flexible and open mindset (McGonigal, 2013). So the next time you go to an ultrasound, prepare for birth, or tackle your never-ending baby to-do list, remember to change your mindset to one of flexibility so you don’t ring those stress alarm bells!

Stress gets a really bad rap, especially in pregnancy, but is it really all that bad? The short answer is no - the type and intensity of the stress plays a big role in whether or not it could be harmful or helpful for you and baby. Worrying about being a good parent or stressing about getting the nursery finished is totally normal and won’t typically have a negative impact on you or your baby. In fact, being stressed means you already care so much about this little one, which is a good thing!

Good stress, also known as eustress, has been shown to have positive impacts on performance, motivation, the ability to focus, and our desire to be social (McGonigal, 2016). One study found that babies whose mothers were mild to moderately stressed during their pregnancy actually had more advanced development than babies whose mothers were not stressed at all [(DiPietro, 2006)]

On the other hand, its chronic and prolonged stress that can have a negative impact on your pregnancy, birth, and the development of the baby. Chronic exposure to stressors like the death of a loved one, financial problems, traumatic experiences, covert/overt racism, etc. may increase the likelihood of pregnancy complications, pre-term labor, and low birth weight.

The key is being able to identify if the stress you are experiencing is “good stress” or “bad stress,” and then taking the necessary actions.

Are you experiencing “good” or “bad” stress? How is your stress helping or hurting you?