Self-care in Early Pregnancy

Early pregnancy is a time of huge change! Holistically caring for yourself during this season of life can set you up for a happy, healthy pregnancy, birth and beyond. 

Admittedly, I am fairly new to the self-care game. I’ve spent most of my life taking care of others - especially since becoming a mother! (If only I’d known that you just can’t fill from an empty cup sooner…) I know now that it is so important to nourish yourself - body, mind and soul - during pregnancy and postpartum. From what you put into your body, to how you move your body, to the thoughts you think, it is key to nourish, love and be kind to yourself in this time of monumental changes.

During the first trimester, you may experience waves of raw emotion and physical symptoms. (Both your feelings and stomach may be roiling!) Self-care in the first trimester may look a lot like laying around on the couch with a cup of ginger tea and a good book - and it’s 100% okay to give yourself permission to do just that! Of course, eating healthy and moving your body can also be a great way to care for yourself. Tap into what your body is telling you and trust your intuition and instincts - they are at their peak during pregnancy!

Here is a list of self-care tools for early pregnancy. You can also download this free PDF guide for more ideas and worksheets. Find what resonates with you and do it with love. Remember, this self-care is the first love and care you are giving to your precious little one ♥️

1. Walking 

Exercise is not only healthy for the body, but great for the mind and nervous system, as well.

And you don’t need a gym membership to get out and walk. It can be done almost anywhere and anytime. Bonus if you can find a nice place in nature to walk, as being in nature reduces stress!

If you have other children at home, let them ride a bike or scooter and walk to a park and back. If you can get out on your own (and in a safe place where you don’t need to be vigilant of the sounds around you), use the time to catch up on your favorite podcast while you walk. Hate walking alone or need some accountability? Start a pregnancy walking group or enlist a few friends to go on regular walks with you.

2. Meditation

Meditation can have profound effects on wellbeing in pregnancy. Try this 1st trimester meditation for connecting with your baby:

• Find a comfortable, quiet space.

• Sit cross-legged or lie down. Place one hand over your heart and one hand over your womb.

• Close your eyes.

• Tune in first to your breathing, observing the breath moving in and out of your body.

• Now, bring your awareness to your womb.

• Allow thoughts to flow in and out of your mind. Keep your awareness tuned into the feelings in your womb.

• Can you feel the life inside of you? What does it feel like? (Maybe a tingle, vibration, fullness, or warmness?)

  

3. Yoga

Studies have shown that yoga is helpful for managing pregnancy stress and improving pregnancy, labor and birth outcomes! Try these yoga poses for early pregnancy:

Balasana (Child’s Pose)

Postures in which your head is down and you are still can help alleviate nausea associated with the first trimester. If it feels good to you, child’s pose is a great way to rest at any time during your prenatal yoga practice - or just when you need a rest!

Utkata Konasana (Goddess Pose)

Wide-legged squat poses are great for toning the pelvic floor, as the pelvic floor muscles have to draw up against gravity. Practicing this pose throughout pregnancy can help prevent tearing in labor and pelvic floor problems postpartum.

Plank Pose

As your uterus grows, abdominal muscles spread and weaken and your back arches from the additional weight on the front of your body. The longer you can keep your core muscles strong, the longer you may be able to ward off lower back pain and minimize diastasis recti (the separation of the ab muscles).

4. Journal

Getting something down on paper is a great way to let it go - or to more deeply explore thoughts and feelings. Pick a beautiful notebook to keep at your bedside and make it a daily practice to write down your thoughts, feelings, dreams and desires each night before bed or each morning upon waking.

If you’re not the creative writing type or you’re just having a hard time getting started, there are prompted journals out there that offer inspiration and guidance (like this one that we created especially for home birthers).

If you would like to receive prenatal coaching to manifest you BEST pregnancy, birth and postpartum, reach out here.