It can be demanding to consistently make good health choices if you feel too overwhelmed by all you are doing to get pregnant. Try and get back to the basics – make your diet as healthy as you can – get some activity into your day and get some restful sleep. This will help if you are worried or anxious and allow you to cope better with mood changes:
There are many dietitians who can give you a healthy eating plan tailored to you and your needs. If this is too complicated, studies have shown that both Australian and Mediterranean style diets help to protect against anxiety and depression. Foods in this style of diet are generally fresh and are prepared simply. Include lots of plant-based foods such as beans, whole grains, vegetables, nuts, fruits, olive oil, and also some yoghurt, cheese, fish, chicken and eggs.
Being active helps to get the feel-good hormones circulating in your body and is a great stress reliever. It can also be a distraction from anxious thoughts and can help you to sleep.
Prioritise doing an activity you enjoy every day.
Sleep needs are individual. If you can get quality sleep for the hours you need to feel rested, this will reduce anxious thoughts and feelings about life, your job, your family or your fertility. For more information on good sleep habits visit www.jeanhailes.org.au
Know the side effects of your medication
Some medications, including those for asthma, high blood pressure and steroid medications like cortisone, can cause you to feel nervous and anxious. There has also been some media discussion about the impact of some fertility drugs on sleep patterns. It is worthwhile checking with your doctor whether any medication you take has symptoms of anxiety or affects your sleep.
Watch your alcohol intake
If your medical advice is that you can still drink alcohol while trying to get pregnant, keep alcohol to only one drink a day and aim to have some alcohol free days during the week. Reaching for alcohol because you are anxious can sometimes make the anxiety worse because you are numbing the pain, not dealing with the cause.
- 1. Understanding & support
- 2. Living well
- 3. Talking
- 4. Creating
- 5. Problem solving
- 6. 15 Minutes a day
- 7. Accept, rather than fight anxiety
- 8. Relaxation & Mindfulness
- 9. Cognitive Behavioural Therapy (CBT)
- 10. What are you thinking?
- 11. Thinking record
- 12. Comebacks
- 13. Score your anxiety out of 10
- 14. Who to see and what type of therapy to have?
- 15. Helpful contacts