6 self-care tips for parents of young children and pregnant women.
Pregnancy and the first time with a baby is an exciting and often stressful time. During the coronavirus restrictions, the stress levels have increased - with lasting consequences.
Pregnancy and the first time with a baby is joyful and exciting, but has its downsides. Nights are short, days are long and exhausting. During the lockdown, many women also experienced loneliness and isolation. Birth preparation classes and toddler groups did not take place, playgrounds were closed, meetings with other parents were impossible, and even the often well-functioning relief provided by grandparents was no longer an option.
Various studies show that the months-long state of emergency had a lasting impact on the psyche of pregnant women and parents of young children.
Studies by the American Psychological Association show that parents with children under the age of 18 suffered significantly more stress in April and May than people without children. Anxiety and depression during pregnancy are not uncommon even in normal times. During the pandemic, however, the number has risen sharply. In a Canadian study of 2,000 pregnant women, 37% showed clear signs of clinical depression and 57% showed clinical signs of anxiety.
Parents of young children are also under particular stress. Many lack emotional support, are anxious, nervous and feel like they are reaching their limits.
Everything can, nothing must: Rely on your gut feeling and don't let yourself be confused. What do you feel like doing right now, what is good for you? Even if you have to cancel, postpone or change something: Right now, the most important thing is that you and the little creature in your belly or the baby are doing well!
Lots of fresh air: A walk with your baby or toddler helps, especially when the ceiling is falling on your head at home. This is also good in the fall and on rainy days. Older children can let off some steam, the babies are safe in the carrier and you have your hands free.
Rest periods: The children take a nap �and you? Give yourself a break instead of rushing around the house cleaning! Take a nap, read a book or take a deep breath with a cup of tea or coffee.
Relaxation to go: Find a few exercises that you can do anywhere to do yourself some good. For example, breathing deeply and consciously into your stomach activates the parasympathetic nervous system, which is responsible for relaxation. Other options are a meditation app, your favorite music to help you calm down or a phone call with a loved one.
Plan time-outs: take turns with your partner and create space for each other to take a deep breath. �Are you going out with the children? I need to rest�. Maybe grandma or a babysitter can step in so you can take a deep breath.
Everything is better together: create a network of like-minded people, e.g. other families, with whom you can exchange ideas and meet up outside with the children, and who can ideally also step in from time to time. Keep in touch even in times of social distancing. Have you ever cooked digitally, for example? Send your best friend the ingredients for your current favorite recipe and cook together virtually.
By Lena Kolits and Katrin Drescher, specialist consultants at pme Familienservice
Pregnancy is an exciting time full of anticipation, but also full of uncertainty. The pandemic has intensified these negative aspects. Pregnant women are twice as likely to suffer from anxiety and depression as they were before coronavirus. Overlooking this can exacerbate worries and put a strain on the start of family life. More than ever, parents need strategies for self-care and active support. pme Elternberatung is there to answer all questions for expectant parents and families and can also arrange short-term advice from a midwife through its cooperation with �Kinderheldin�.