• Get support. Social isolation is one of the factors that can intensify stress and depression. Talk to family and loved ones, join a support group, get counseling, or connect with an Internet community in chat rooms or on message boards. While it may seem impossible to feel happier when you're experiencing difficult times, reaching out to others can minimize feelings of isolation.



• Participate in activities that lower stress. Meditation, yoga, music, and massage all can help to manage stress. There is ample evidence that these activities can actually affect your physical responses to anxiety, such as lowering heart-rate and stress-hormone levels.



• Eat a healthy diet. Fresh fruits, vegetables, and whole grains are among the best foods you can eat in pregnancy--or anytime, for that matter. If you know you aren't eating well, be sure to at least take a multivitamin, and talk to your healthcare practitioner about what you should do.



• Get plenty of exercise. Lots of studies have demonstrated the benefits of exercise during pregnancy, both for physical health and for mental health. Just make sure to check with your practitioner before you start any kind of exercise program.



• Don't take risks. We're not talking about the obvious here, like heading out to scale Mount McKinley. If you find that you are driving in an unsafe way because you are distracted or are crying too hard, pull over. Emotional events sometimes can have as much effect on your reflexes as the strong medications that you should avoid while driving or operating heavy machinery. Also, you might want to postpone any major, life-changing decisions until you feel more like yourself.



• Avoid unhealthy habits that serve as emotional crutches. Seek out alternative activities if you are craving cigarettes or alcohol. Try exercise, talking, singing, eating carrots, chewing gum, crying--whatever works for you.
  
  A rare glass of wine probably won't cause the baby harm, but if you struggle with an alcohol problem--or if you can't have "just one"--you should abstain completely. Why take the risk? Self-medicating with such substances as beer or wine may make you feel better in the short-term, but it will do nothing to diminish the real cause of your stress. And potentially causing a pregnancy complication will certainly only add to your suffering, as well as that of your child.



• Talk to a doctor about anxiety-relieving medications. There are medications that can give temporary relief of severe anxiety. If you think you are reaching the point where it might be necessary to take such medication, talk to your practitioner or see a psychotherapist or psychiatrist.

© Copyright 2004 The Dr. Spock Company. All Rights Reserved.