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寝ながら本を読む
寝ながら本を読む

妊娠中の不安を和らげる5つのポイント

寝ながら本を読む

女性は妊娠していないときであっても、ホルモンバランスによってイライラしたり自分の感情をコントロールするのが困難になることも…妊娠中や出産後は特にこの先のことを考え不安になるものです。

不安になるばかりでは赤ちゃんにとっても良い環境とは言えません。何に対しての不安を抱えているのか、不安と向かい合って、和らげることが大切です。穏やかな気持ちをとりもどし、産まれてからの時間をHAPPYに過ごせる準備をしましょう。

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不安な気持ち

妊娠が分かってから出産まで、母親となった喜びだけてはなく、母親として「赤ちゃんの成長」「赤ちゃんの健康」「生活」など様々なことで頭の中がいっぱいになり、それが大なり小なり不安をかかえることとなります。

特に前期は悪阻で体調がすぐれなかったり、なかなか思うように行動もとれなくなることから、「薬を服用してしまったこと」「仕事や家事がすすまないこと」などで、マイナスな感情で日々を過ごすこともあります。また、お腹が大きくなるにつれ、体重の増加などで注意をされたり、ちょっとしたことでもストレスを抱えるようになります。

後期には、さらに大きくなったお腹と重たくなった自分の身体で身動きもキツくなり、産まれてくる赤ちゃんの事や陣痛など、出産への不安が大きくなってきます。過度なストレスはお腹の赤ちゃんに必要な酸素や栄養を運ぶ血液が、赤ちゃんに十分に行き渡らなくなり、赤ちゃんを苦しめることになります。発育不全という事にもなりかねません。妊娠中はできるだけ、前向きな気持ちになれるよう「嬉しいこと」「楽しいこと」を生活に取り入れることで不安を和らげていきましょう。

1.一人で抱えない事

笑顔の女性達

イライラした気持ちや漠然とした不安でも、1人で抱え込まず、旦那さんや家族に今の自分の心境を伝えてみましょう。病院の先生や助産師さんには遠慮せずわからないことは聞き、積極的に話をしたり、聞いたりする事で出産や育児に対しての不安も解消されやすくなりますし、人に話を聞いてもらうだけでもスッキリすることあります。

2.動けるうちは外に出る

母親学級やマタニティーヨガ、スイミングなど同じ妊婦さんが集まる場に行くことで、新しい友達ができ、悩みを相談したりすることで、不安の解消になります。また、外出をする事でもいい気晴らしになります。軽いウォーキングやエクササイズでも十分ストレスは解消になります。動けるときは動いてください。

3.休息の時間を

悪阻があるときはもちろん、落ち着いてきたとしてもお腹の中で赤ちゃんが育っているには変わりありません。無理をせずに旦那さんには甘えてください。近くに家族がいるのであれば家族にも甘えて、休息に努めましょう。疲れるとそれなりに気持ちにも余裕がなくなってきます。心を穏やかに保つために疲れは禁物です。

4.新しい発見を

マタニティだからこそ、赤ちゃんのために、母体のために始められることがあります。例えば、いままではコーヒーや紅茶などカフェインなんて気にもせず、口にしていたものも妊娠中は控えなくてはなりません。そこで、ノンカフェインのハーブティーを代わりにすることでハーブの香りや効果など新しい興味が湧いてきます。好きな味や香りを楽しむことで、ストレスや不安を和らげることになります。生活に変化があって気づくことはたくさんあると思います。今まで変えられなかった生活環境を、妊娠を機に変えてみるのも気持ちの変化につながります。

5.自分は自分

頼りたい旦那や家族でも自分が求めている答えが返ってこないと、かえってストレスをためることになってしまう事も…結局、自分が納得できなければ不安やストレスの解消にはなりません。心で抱えている問題は他人にはわかりません。自分しか対処の方法はわからないのです。自分が分からない対処の方法を周りに求めても無駄です。そのことをよく理解し「態度で示すのではなく、口に出すこと。」自分が今抱えている不安は誰に話したら解決するのか「話し相手を選ぶ事」も重要なポイントです。

まとめ

私は妊娠中、仕事を続けていたので常に「動く」「話す」という事をしていました。それなりに生活面での不安はありましたが、考える時間を持てなかったのもあり、悶々と不安を抱えるという事はありませんでした。

できる限り外に出て、人との交流を持つという事は不安やストレスを抱え込まないために大切なことだと思います。また、不安の原因として、自律神経やホルモンが不安定になっていることが関係しています。妊娠し体の中で大きな変化があるわけですから、自分自身のコントロールも難しいのです。

考えすぎず、時には「あっ!妊娠してるから不安に思うだけなんだ」と開き直ってみると、意外と引きずらなかったりすることもあります。人生において妊娠している期間はほんのわずかです。そんなマタニティライフを、不安を抱えて終わらせてしまうわけにはいきませんよ。笑顔で過ごし、最高の笑顔で赤ちゃんを迎えてください。

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