If you are feeling nervous about labor, you aren’t alone. Most women feel some anxiety about childbirth. Here are some tips that can help you overcome a fear of giving birth.
12 tips to overcome your fears of giving birth
- Educate yourself: People are usually more afraid of things they don’t know much about. Educating yourself about pregnancy, childbirth, and the postpartum period will help you understand what to expect during each stage of the process. You can talk to your doctor, read books, or watch educational videos on pregnancy to allay your concerns.
- Stay active: Ask your doctor about what stretches and exercises you can do during pregnancy. This will help keep you and your baby healthy while preparing your body for childbirth.
- Focus on proper nutrition: Nutrition has a huge impact on your mental and physical health. Take your prenatal vitamins as prescribed. Eat a healthy, balanced diet rich in fruits, vegetables, nuts, seeds, and enough protein.
- Stay hydrated: Dehydration often causes mental and physical discomfort that may add to your fears. Pregnant women should have about 8-12 cups (64-96 ounces) of water each day. This will help form the amniotic fluid around your baby.
- Manage stress: Stress can make things seem more frightening than they actually are. Practice relaxation techniques such as meditation or engage in calming activities such as listening to music, reading, or painting.
- Get enough sleep: Sometimes, sleep can be the difference between viewing something with dread and viewing something with excitement. Getting enough sleep will help improve your mood and reduce stress.
- Consult your doctor: When in doubt, talk to your obstetrician. Go for your routine examinations and talk to them about your fears, various alternatives available for delivery, and how you can prepare yourself. They may refer you to a therapist if needed.
- Take it one day at a time: Pregnancy is an exciting time that should be cherished. Don’t let worries about the future spoil the present moment. Take this phase one day at a time.
- Take birthing classes: Although birthing classes are generally recommended in the final trimester, you can enroll earlier as well. These classes equip you and your partner with the knowledge needed to enter into parenthood with confidence. They prepare you about everything related to pregnancy, delivery options, options for pain management, breastfeeding, and care for your newborn.
- Get the support of a birthing partner: Your birthing partner can be anyone close to you—your spouse, friend, parent, or sibling. They may be actively involved in birthing classes so that you are both on the same page regarding childbirth. You can discuss your fears and concerns with your birthing partner, who can also advocate for your wishes in the delivery room.
- Consider hypnobirthing: Hypnobirthing is a birthing technique that uses self-hypnosis and other relaxation methods to relieve the pain, stress, and other discomforts associated with childbirth. Hypnobirthing may help you allay your fears of giving birth by keeping you calm and reducing pain. Talk to your doctor about this option.
- Prepare for postpartum care: Many mothers worry about the postpartum period. Birthing classes help you prepare for this phase as well. Discuss with your partner how you will share the responsibilities after the baby is born. You can also ask your doctor for advice on how to look after your physical and mental health after childbirth.
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Medically Reviewed on 3/24/2022
References
Image Source: iStock Images
Tommy’s. Is it normal to be so worried about giving birth? https://www.tommys.org/pregnancy-information/giving-birth/labour-and-birth-faqs/it-normal-be-so-worried-about-giving-birth
Lamaze International. 10 Ways to Help Overcome Your Birth Fears. https://www.lamaze.org/Giving-Birth-with-Confidence/GBWC-Post/10-ways-to-help-overcome-your-birth-fears
Tommy’s. Is it normal to be so worried about giving birth? https://www.tommys.org/pregnancy-information/giving-birth/labour-and-birth-faqs/it-normal-be-so-worried-about-giving-birth
Lamaze International. 10 Ways to Help Overcome Your Birth Fears. https://www.lamaze.org/Giving-Birth-with-Confidence/GBWC-Post/10-ways-to-help-overcome-your-birth-fears
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