Managing stress and anxiety during pregnancy

It's normal to have some worries about the impact pregnancy is having on your life and your body, but if you're feeling stressed day in and day out, it may not be healthy for you and the baby.

Eating healthy is as crucial for your mind as it is for your body. You don't need to follow a special diet, but you should aim to eat a variety of different foods every day to get the right nutrients for you and your baby.

• Try to eat two portions of fish a week, one of which should be oily fish such as trout, salmon, sardines or mackerel. Eating fish provides you with omega-3 fatty acids, which may help reduce your stress levels.

The link between mood and exercise isn't entirely clear, but studies show that regular exercise probably helps lift your mood by releasing feel-good brain chemicals called endorphins, which can ease your stress levels and make you feel better.

• To boost your mood, make exercise a part of your daily life. Swimming is ideal, as it is gentle and won't put a strain your joints.
• If you can't get to a pool, see if there's a pregnancy yoga class running near you. Yoga will tone your body and teach you relaxation techniques, which may help control your stress levels and improve your mood.

If you have worries about your baby's well being, talk to your midwife or physician.

• If you're honest about how you're feeling, you'll be more likely to get the support you need. Try talking to your partner because you may find that you have similar worries.
• Alternatively, seek out other expectant mothers at a prenatal class or support group. You may find that some of them share your concerns.

Visualization is a relaxation technique that involves focusing your mind on positive imagery.

• All you need to do is sit in a quiet place, close your eyes and breathe in deeply and slowly through your nose while creating a clear image or feeling of a pleasant experience in your mind.
• Try to fit in at least 10 minutes of visualization daily, ideally in the morning so you can start the day with a calm and happy mind.

If your stress levels remain high, ask your midwife or physician to refer you to a counsellor or psychotherapist, who can assess your stress levels and provide you with the help you need to get to the bottom of your troubles.