Be careful of what you allow yourself to read and hear. And it’s not just birth stories – try to stay away from negative news in general.
Many childbirth educators, doulas and labor and delivery nurses have witnessed and taught about the role that fear and tension can play in causing increased labor pain – which can then lead to slower progress and more dysfunctional labor. A recent study in the June 27th online issue of BJOG found that fear does indeed increase the length of labor. The study involved 2,206 women, all of whom intended to have a vaginal delivery. Fear was present in 7.5 % of the women. Women who experienced fear had significantly longer labors by about 1.5 hours. Even after adjusting for various factors such as epidural analgesia, induction, emergency caesarean delivery, instrumental (forceps or vacuum) vaginal delivery, birth weight and maternal age, the length of labor was still significantly longer in the “fear group” by about 47 minutes.
As a long-time nurse-midwife and childbirth educator, I can confidently say that I have never met a woman that wanted her labor to be any longer than necessary. So how can one prevent that from happening? Here are 4 tips that may help reduce fear of childbirth and perhaps prevent a longer labor:
Protect Yourself from Negative Birth Stories
In a world surrounded by sensationalistic media in competition for the most views, hits and “likes” there is no shortage of hyperbole. Be careful of what you allow yourself to read and hear. And it’s not just birth stories – try to stay away from negative news in general. Pregnancy hormones already make us feel more sensitive and sometimes a bit anxious so avoid situations that may augment those undesirable feelings. Also be wary of the “Debbie Downers” and even the well-meaning friends that over share stories or news you really do not need to know. Be assertive in drawing the line in your conversations.
Take a Childbirth Preparation Class
But not just any class. Do your research and choose a class that matches your birth goals and philosophy. If you are especially anxious you may benefit from a natural childbirth series that involves lots of relaxation practice, such as Mind Body Birth by Isis. Whichever class you choose, make sure it is taught by an experienced childbirth educator who is not only informed but also positive, supportive and inclusive. Use word of mouth, check the instructor’s bio on the organization’s website or call and ask staff who they would recommend based on your preferences (e.g. Would you prefer an instructor that is also a labor nurse or a doula?).
Practice Mind-Body Therapies
Evidence to support the therapeutic benefits of MBT is growing. Prenatal yoga, meditation, guided imagery, progressive muscle relaxation, and deep-breathing can reduce stress and anxiety and are all safe to practice while pregnant. Deep-breathing, relaxation and guided imagery are also commonly used during labor. Make a commitment to treat yourself well during this important time. Relaxation and the subsequent release of endorphins will benefit your baby too.
Seek Counseling for More Persistent Anxiety
If you already have a therapist this may be a good time to check in. Another option may be to visit our free, confidential Emotional Wellness Drop-In sessions. Pregnancy and motherhood are major life transitions and emotional wellness is just as important as your physical health. If you do not have a therapist, ask your health care provider, your friends and your childbirth educator who they recommend.
Did you experience fear or anxiety during your pregnancy or labor? What helped you overcome it?
