8 Ways To Naturally Reduce Anxiety During Pregnancy | Lullaby Earth Blog – LullabyEarth.com

8 Ways To Naturally Reduce Anxiety During Pregnancy

Reduce Anxiety During Pregnancy

Pregnancy is stressful, both physically and mentally. While your body changes to accommodate a new little human, you’ll experience new sensations and stressors in all parts of the body. Plus, the emotional task of preparing for your new responsibilities can be overwhelming, especially for first time parents. Some stress is to be expected, of course, but sometimes parents-to-be might experience prenatal anxiety that’s worth checking out with your doctor.

If you are experiencing worry, stress, and anxiety, consult your care provider (OB/GYN, midwife, therapist, general practitioner, etc.) to discuss methods for you to help reduce your anxiety and stress. This blog post will explore 8 ways to reduce your stress and anxiety during pregnancy - we hope that a few of our tips will be just what you are looking for!

1. Snack Smart: It’s tough when you’re fighting morning sickness, but long stretches without eating anything will tank your blood sugar and lead to bodily stress and anxious behavior due to the lack of available fuel for your brain. Try to graze throughout the day, especially on snacks rich in quality proteins and fats along with whole-food based carbohydrates (think nuts and seeds with dried fruit or veggies with hummus). Sugary treats in moderation are perfectly okay, but relying on them could affect your blood sugar and leave you feeling even hungrier.

Sarah G. says: “Macadamia nuts are quick anxiety fixes - great to carry in your purse.”

2. Reduce Caffeine: You probably already know this one, but pregnancy and caffeine don’t always mix well. Caffeinated drinks like soda, tea, and coffee can also increase anxiety symptoms and leave you feeling breathless and stressed out. With your doctor’s okay, figure out how much caffeine is right for you (ranging from almost none to 1-2 cups per day) and work on tapering down to your ideal level.

For some parents, finding the sweet spot of just the right amount was key to managing their stress when it came to a morning cup of java.

Katie C. says: “Having my one cup of hot coffee in the morning was my relaxing escape during pregnancy.”

Andrea H. says: “Waking up early to enjoy a hot cup of coffee can be the most relaxing moment of the day when you have other kids.”

3. Stretch It Out: Yoga can help reduce symptoms of anxiety, depression, and stress. Try a prenatal yoga routine to help stretch and soothe your body and mind. There may be a yoga studio in your area or you can check with your doctor or practitioner about poses and stretches that are safe for your pregnancy.

Kat B. says: “I did yoga in my first trimester to help reduce stress and practice mindfulness.”

4. Practice Mindful Breathing: Breathing technique isn’t all about labor and birth - practicing deep breathing techniques can also help you get a handle on your stress levels when you feel yourself start to panic. You can try a meditation app like Calm or Headspace, or just practice breathing in for a count of eight, holding for a moment, and exhaling for a count of eight. Start each morning with deep breath and a positive intention for the day.

Addie A. says: “Daily meditation, especially in the evenings for me, helped to alleviate the excess stressors. It allowed me to clear my mind so that I could focus on what was actually happening.”

5. Delegate and Say No: Many of us tend to try and have it all, do it all, and control it all. Involve your partner or a friend in handling some household chores or nesting activities that are overwhelming you. If you’re worried that nobody can perform a task the way you do it, ask yourself: is it better to get it done, or is it better to get it done “perfectly”? See what you can let go and allow someone else to take care of for you. The people in your life are here to help, if you’ll let them!

Briary R. says: “Knowing limits and saying NO is a huge one for anxiety and self awareness in pregnancy. You’re already taxed because of growing another human. Saying NO that you don’t want to do something or physically cannot is liberating for both stress and anxiety.”

6. Stick With Your Self Care Routine: Pre-pregnancy you may have had certain routines and rituals like a daily bath or an evening walk. Try to keep your routine as much as you can, with accommodations as your pregnancy advances. Taking a warm bath or shower can help you relax, especially if you include aromatherapy essential oils or candles. If you ever don’t have time for your full soak, take a sniff of your favorite scent - it’s associated with relaxation in your mind and will help you take a mental break.

Rachel C. says: “Keep up with your known and enjoyed hobbies as long as you can, and make sure to take time out for yourself.

7. Talk It Out: Join some parenting groups in person or on social media so you can establish a trusted place to talk out your concerns. You can also talk to a family member or friend, or even go to a therapist for a totally guilt-free third party to vent and talk to. Of course, you can also talk out any worries you have with your care provider.

Rachel C. says: “Join groups or find other moms-to-be to talk through your concerns with. You can find them online, in your community, and even some hospitals have parenting classes where you can meet people going through the same thing. Talk to others, especially your doctor or midwife.”

8. Set a Timer: Know that you will have stressful and anxious moments throughout pregnancy and as a parent. Everyone gets worried and stressed, and so will you. The important thing to remember is how to not let the stress overwhelm you. Establish a set amount of time you’ll let yourself go over all the what-ifs and worries. Jot any recurring stressors down to discuss with your doctor or therapist later.

Sara M. says: “Give yourself a fixed time period to go ahead and freak out. I had a high risk pregnancy and some of my anxiety was based on very real possibilities. When I couldn’t talk myself out of worrying about them, I set a time and let myself worry for fifteen minutes. After that, I took a hot shower until I felt better.”

Remember that stress and worry can be normal, but that doesn’t mean you have to handle it alone. No concern is too small, and no two pregnancies are the same. What worked for your best friend might not work for you, and what you experienced with your first baby may be completely different from later pregnancies. Anything that seems off is an acceptable reason to check in with your provider!

Are there any tips on this list that you want to try out, or do you have a favorite stress management tip to share with other pregnant parents?

Leave a comment:

Please note, comments must be approved before they are published

Other articles:

Are There Monsters Under The Bed Or Is it A Nightmare?

You hear cries or whimpers coming from your child’s room in the middle of the night. Worse yet, they run into your room scared. Your child is experiencing a nightmare.

To a child, a nightmare is very real and very terrifying. As a parent, you want to do everything in your power to alleviate this fear. It can be difficult to explain a bad dream to your child, so you have to help them understand it in inventive ways so they can go back to sleep.

 

1.) Teach lessons of facing fears

When your child is frightened, you want to comfort them. That’s okay, but encouraging them to always run to you when they experience a nightmare is bad for their sleep and won’t help them handle scary dreams in the long-run. Talk to your child about the importance of facing their fears and read them books that enforce the same message. You can sit with them in their room every once in a while after a bad dream, just try not to do it too frequently. 

 

2.) Get them used to the dark

As a toddler, it’s not only scary being in a room alone, it’s even more scary to do it in the dark. For many of them darkness equates to danger, inspiring nightmares. Try playing games in the dark, like flashlight tag. This will help acclimate your child to become less afraid of the dark. If that still doesn’t work, try dim nightlights (not too bright as it will disrupt sleep). It may not work for all children, but it could be an effective tool for some.

 

3.) Find them a friend

Once your child is a toddler and can start safely having toys in the bed with them, try seeing if a stuffed best friend will help them sleep. Having a friend in bed will make them feel safe and secure, either reducing nightmares or making them feel more secure when they do still happen. Some children go as far as feeling protective over their stuffed animal, making them braver.

 

4.) Practice relaxation with them

One of the best ways to get your children to stop running to you after a nightmare is to teach them some relaxation techniques to deter nightmares. The simple task of focusing on breathing in and out can help them fall back to sleep peacefully and recover from a nightmare.

 

5.) Help them feel safe in their room help

One of the simplest things you can do for your child is make sure they feel secure at home. To avoid your child getting scared, try to create a calming environment that will lull them back to sleep. Their sleep is important to their development, so the best thing you can do is to make their room feel like a safe haven. Incorporate decor centered around things they like, that way they will feel comfortable alone and less likely to have nightmares.

Here’s to only sweet dreams for you and your little ones!

Baby Bump Halloween Costumes

Lullaby Earth Blog | Baby Bump Halloween Costumes

It’s officially spooky season, ladies. It’s time to bust out your favorite scary movies, grab some candy, and pick out the perfect costume. Halloween is even more fun if you get to share it with someone special. No, we’re not talking about a significant other—we’re talking about your baby bump.

Are you dressing for two this year? Because we’ve got 10 spooktacular baby bump costume ideas for you!

Sunny Side Up Egg – You and your little one will look egg-cellent. It’s cute, it’s comical, and it’s easy to make—perfect for expectant moms who want something simple. (You can also make this idea into a family affair)

Bun in the Oven – A great costume idea for parties, the Bun in the Oven is sure to crack a smile on everyone’s face. (And it’s ready for purchase right now, click the link!)

The Gum Ball Machine – If you have a white top, a red skirt, you’re already almost done with the costume! Stick some colorful pom-poms on the t-shirt and it’s complete. It’s adorable and easy to make.

The Basketball Couple – Feeling sporty? You and your partner can dress up as a basketball player and a ball—the baby being the ball, of course. Check out the link to purchase non-toxic paint for your belly.

Bowling Pin and Bowler – Following the couple’s costume theme, check out this cute idea!

Winnie the Pooh – With or without a Christopher Robin, the Pooh idea is perfect.

Prego – This hilarious costume idea is easy to make and doesn’t cost much.

The Mummy – While this one may take a little time to make, it’s punny and fierce!

Mother Nature – This costume is more intricate, but it will be worth the effort.

The Great Pumpkin – Sometimes painting your baby bump is the best way to go, and you can never have too many pumpkins this time of year.

We hope you and your baby bump have a Happy Halloween!

Do I need a Waterproof Pad on a Waterproof Mattress?

Do I Need a Waterproof Pad on a Waterproof Mattress | Lullaby Earth Blog

You ask, we answer!

Preparing your child’s nursery can be overwhelming, especially when it comes to equipping their crib. When researching, you see companies offering not just mattresses, but toppers, waterproof pads, changing pads, etc. Especially if you are purchasing a waterproof mattress, things can get confusing when figuring out what you actually need and what is just a nice addition.

The biggest question we see when it comes to accessories for a waterproof crib mattress is, “Should I also purchase a waterproof protector pad?”

While it is not required for you to add a waterproof protector pad, we certainly recommend it. In fact, we recommend buying two! But why?

 

1.) Prevents Bacteria

Adding a waterproof pad on top of the mattress is one of best ways to prevent bacteria from getting on the mattress. Without the topper, “occurrences” such as urine, drool, etc. will cause the sheet that is directly on the mattress to get damp and possibly cause bacteria. A waterproof protector pad is a smart extra barrier for messy babies.


2.) Makes Clean-Up Easier

Without the pad, if an accident happens, you will need to wipe down the mattress with antibacterial soap and water after every occurrence to keep your child’s sleeping surface healthy and to avoid set-in stains. Imagine waking up to a fussing baby to have to clean...it’s never fun. And clearly, it isn’t the most effective use of precious time you could be sleeping. If you choose to use a Breeze waterproof pad as well, after a nighttime accident you can simply throw the pad in the wash and head back to bed!


3.) Two Pads Keep Accidents At Bay

When it comes to adult sheets, many of us keep a spare set in case we spill and need to wash the first set. With the same logic, if you buy two pads, you won’t have to worry about bacteria on the mattress if your child happens to have another accident while you are washing the first pad. It’s a great, affordable investment.


Have more questions about our waterproof crib mattress or waterproof pad? Ask us in the comments!

Working Parent Tips

Working Parent Tips | Lullaby Earth Blog

For more and more working parents, work-life balance is becoming even more desirable. You don’t want meetings to take precedence over soccer games and you don’t want to pause playtime to answer an email. In the same accord, you don’t want your work to suffer either.

It is possible to not only work and parent, but also succeed at both! We spoke to three of our very own working parents to see  how they manage maintaining success in their career and still enjoy quality time with their children.

 

You don’t have to be at every event...just the big ones

You are a parent. Your kids are the most important thing to you. So even as a working parent, you want to be there for every practice and event. Don’t hold yourself to that standard because not even stay-at-home parents do. To lessen the load, don’t be afraid to be picky about what you attend.

If you follow this advice, you won’t have to constantly worry about leaving work on time, and you will still be there for the occasions that count.

 

Multitask your preparations

Since mornings are no doubt chaotic and daytime is out of the question since you are working, after work is your best bet for getting your kids bags all assembled and their lunches packed. As a working parent, this may be your time to focus on the kids, but don’t forget to prepare yourself as well so you aren’t scrambling at work the next day. 

“Pack your own lunch the night before, too! I can get focused on making sure the kids needs are taken care of that I neglect myself. When you’re packing kids lunches, don’t forget yours as well,” Hilary T. says.

 

When you have time for outings, make them as stress-free as possible

No matter where you work, it’s bound to be stressful at points. That’s why when you have time with your kids, you don’t want that to carry on during these moments. When you find time outside of work to enjoy the zoo with your kids or take them shopping, try to set aside just a few minutes beforehand to pack a bag.

“Pre-planning is important. Have food and things ready for kids anywhere you are going to go,” Arin S. says.

This way, the time you get with your kids is fun and relaxed versus stressed and chaotic.

 

Embrace the little moments

As a working parent, time with your little ones is precious. Even when with them, however, it’s normal to get stressed about work. To truly balance parenthood and career, you need to take active steps to be fully in the moment for both.

“I don’t use my phone while I’m playing with them unless it’s to take a cute picture. We also have dinner together every night,” Jaime R. says. 

And as Jaime went on to explain, sometimes these little moments are worth a change in schedule...even if it means going in to work a little later than you had hoped.

How do you balance family life and being a working parent? Let us know in the comments!

Lullaby Earth is MADE SAFE Certified

Lullaby Earth is MADE SAFE Certified | Lullaby Earth Blog

There is absolutely nothing more important than the wellbeing of your baby. Because of this you have a lot of companies promising you the best in health, the best in non-toxic, the best in safety. But how do you know what products are truly designed to protect your child and what companies are just trying to upsell you with exaggerated claims?

 Looking for certifications is your best bet for finding out if a company is actually producing organic or non-toxic products. At Lullaby Earth we make sure unbiased, credible organizations certify our product to the most stringent non-toxic standards, including MADE SAFE.

 

MADE SAFE is...

America’s first nontoxic seal for everyday products. MADE SAFE began when the founders realized that the products their families use day in and day out are often made with unsafe ingredients for both parents and children. Because of this, MADE SAFE only certifies products that are made without ingredients or materials that cause human health harm and do not release harmful vapors, gases or by-products.

 Specifically, any product that is MADE SAFE certified protects us from the following:

-Behavioral toxins
-Carcinogens
-Developmental toxins
-Endocrine disruptors
-Fire retardants
-Heavy metals
-Neurotoxins
-High-risk pesticides
-Reproductive toxins
-Toxic solvents
-Harmful VOCs

See our Made Safe Certification.

A non-profit organization that provides America’s first comprehensive health-focused certification, MADE SAFE does more than just certify, however. They also take extra steps to help individuals and companies make better choices. Such as:

1. Make it easy to find and buy non-toxic products
2. Give companies a roadmap for making safe products
3. Help retailers select non-harmful products.

Have more questions about MADE SAFE? Ask us in the comments!

15 Healthier Snacks for Back to School

 

Summer has ended and school is back in session.

Soon your schedules will be filled with drop-offs, pick-ups, after school clubs, homework, and more. While this time of year can be stressful, it can also be the perfect time to try new things. Since your child is already preparing for new challenges, new friends, and new classes, why not add new foods to the list? And while we’re at it, let’s make it new healthier foods! We’ve created a list of our 15 favorite healthier snack foods.

 

Ready, set, snack!