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How to deal with stress?
I'm 9 weeks pregnant, work as well as starting go take care of my mother in law. Who has had a stroke. At the moment is completely unable to walk, speak ect. She is crying in pain all the time. The doctors are treating that. I can't help but feel so overwhelmed. I feel tears in my eyes I'm so stressed! I don't want go misscarry again. What can I do to relax my mind and feel less overwhelmed?
MEDICAL PROFESSIONAL
I am sorry to hear about your mother in law. It sounds like a really challenging situation and I can understand why you would feel overwhelmed and stressed.
First, I want to congratulate you on the awareness you have of your stress level, and for reaching out for help. Many people walk around chronically stressed and do not even realize it. Awareness is the first step.
One of the most important and hardest lessons for caregivers to learn is how to take care of themselves. It is impossible to effectively care for someone else when you are not caring for yourself.
You cannot control everything, but you can control some things. Below are 8 ideas to help you control the things you can control, and hopefully reduce your stress level.
1) Find your support system. Who is taking care of you? Who is checking in on how you are feeling? Find these people and reach out to them. Make a date with a good friend and share what you’re going through.
2) Be careful with the food you put into your body. Make sure you are eating foods that nourish and energize you. Eat plenty of raw fruits and vegetables. Avoid too much caffeine and sugar (and stay away from alcohol).
3) Exercise. Do some gentle exercise every day, even if just for 30 minutes. Stretch, walk, swim, do some yoga.
4) Stay hydrated. Drink a lot of water (particularly important in pregnancy).
5) Sleep. Make sure you cultivate good sleep hygiene: get 8 hours of sleep a night, go to bed and get up at the same time each day, avoid eating or watching tv before bed.
6) Laugh. Laughter is powerful medicine. Watch a funny video (maybe you can find funny videos to watch with your mother in law?). If you cannot find something funny to laugh about, then smile. Smile even if you don’t feel like it. Sit tall, bring your shoulders back, and make yourself look like your happiest self. Body language is powerful and you may find you begin to feel the way you are acting.
7) Say no to things. Be careful not to overcommit yourself anymore than you already are. Protect your you-time.
8) Breathe deeply. Find a comfortable position, close your eyes, inhale and exhale slowly through your nose (at least 10 times). You may want to make this a daily morning routine, or simply practice it in the moments you feel particularly overwhelmed.
Those are a few ideas, but I encourage you to see your prenatal provider and share your stresses with him or her. They will likely have access to additional resources that may be able to help you.
Finally, it sounds like you need help with the care of your mother-in-law. Make sure you reach out to her community and her primary care provider -- there are likely some excellent community resources that can help you.
First, I want to congratulate you on the awareness you have of your stress level, and for reaching out for help. Many people walk around chronically stressed and do not even realize it. Awareness is the first step.
One of the most important and hardest lessons for caregivers to learn is how to take care of themselves. It is impossible to effectively care for someone else when you are not caring for yourself.
You cannot control everything, but you can control some things. Below are 8 ideas to help you control the things you can control, and hopefully reduce your stress level.
1) Find your support system. Who is taking care of you? Who is checking in on how you are feeling? Find these people and reach out to them. Make a date with a good friend and share what you’re going through.
2) Be careful with the food you put into your body. Make sure you are eating foods that nourish and energize you. Eat plenty of raw fruits and vegetables. Avoid too much caffeine and sugar (and stay away from alcohol).
3) Exercise. Do some gentle exercise every day, even if just for 30 minutes. Stretch, walk, swim, do some yoga.
4) Stay hydrated. Drink a lot of water (particularly important in pregnancy).
5) Sleep. Make sure you cultivate good sleep hygiene: get 8 hours of sleep a night, go to bed and get up at the same time each day, avoid eating or watching tv before bed.
6) Laugh. Laughter is powerful medicine. Watch a funny video (maybe you can find funny videos to watch with your mother in law?). If you cannot find something funny to laugh about, then smile. Smile even if you don’t feel like it. Sit tall, bring your shoulders back, and make yourself look like your happiest self. Body language is powerful and you may find you begin to feel the way you are acting.
7) Say no to things. Be careful not to overcommit yourself anymore than you already are. Protect your you-time.
8) Breathe deeply. Find a comfortable position, close your eyes, inhale and exhale slowly through your nose (at least 10 times). You may want to make this a daily morning routine, or simply practice it in the moments you feel particularly overwhelmed.
Those are a few ideas, but I encourage you to see your prenatal provider and share your stresses with him or her. They will likely have access to additional resources that may be able to help you.
Finally, it sounds like you need help with the care of your mother-in-law. Make sure you reach out to her community and her primary care provider -- there are likely some excellent community resources that can help you.
Staying calm and keep engaged yourself in work you like to do
Dr.Christina Palmer, M.D.Blank
I like ypur reply and hope this will help her.
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