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Методы снятия стресса у беременных


     Психологический стресс – это состояние, возникающее, когда человек воспринимает ситуацию, в которой он находится, как трудную или угрожающую, вызывающую такие отрицательные эмоции, как тревога, страх или гнев.

     Беременность, даже желанная и планированная, является стрессовой ситуацией, поскольку требует перестройки характера питания, двигательной и социальной активности, способов проведения досуга. Кроме того, возникают и тревожные размышления о том, как же воспитывать ребенка в нашем сложном мире. У многих женщин возникают сомнения: "Справлюсь ли?", немного пугает окончание "свободной" жизни и вступление в "безвозвратные" материнско-детские отношения, особенно если женщина готовится стать мамой впервые. В конце беременности источником стресса становится ожидание предстоящих родов. Таким образом, вся беременность от момента её обнаружения и до рождения младенца является периодом повышенного риска развития стрессовых состояний.

     Устранение стрессовых состояний – то есть тревоги, страха и гнева у беременной женщины необходимо потому, что эти эмоции существуют не только "в голове" или "в душе" женщины. Они сопровождаются нарушениями работы внутренних органов беременной и выделением избытка некоторых гормонов, отрицательно влияющего на развитие плода, его здоровье и психику. В экспериментах на животных доказано, что эмоциональный стресс во время беременности может приводить к повышению артериального давления, снижению содержания гемоглобина в крови, появлению белка в моче у беременной и замедлению темпа прибавки в весе у плода. Ребенок, развивавшийся в условиях эмоционального стресса у мамы, в первые годы жизни более подвержен ОРВИ, аллергическим заболеваниям, у него чаще развиваются страхи, энурез, нарушения поведения. Такие детки часто растут либо необычно тихими и робкими, либо агрессивными и неуправляемыми, им трудно налаживать отношения с сверстниками.

     Итак, устранение эмоционального стресса – это устранение из "душевного обихода" женщины тревоги, страха и гнева.

     Тревожится беременная, как правило, о том, всё ли благополучно с её малышом. Для того, чтобы устранить эту тревогу, необходимо, во-первых, наблюдаться у врача, не склонного к тревожным реакциям и перестраховочным действиям. Сейчас женщина имеет возможность выбора врача, и этой возможностью не стоит пренебрегать. Врачи, также как и все люди, имеют свои психологические особенности, которые неизбежно отражаются на стиле работы и общения с пациентками. Оптимистически настроенный врач скорее поможет будущей маме унять тревогу, найдёт нужные слова, чтобы убедить женщину в необоснованности её страхов. Если вы выходите из кабинета врача в более спокойном и приподнятом настроении, чем входили – этот доктор вам подходит. Если же посещение доктора регулярно вызывает у вас усиление тревоги – меняйте доктора. Не рекомендуется читать медицинскую литературу, как часто делают беременные, чтобы перепроверить, правильно ли врач назначает обследования или лечение. Во время беременности женщина становится более чувствительной к любой информации, связанной с беременностью. Если она прочтёт, что, оказывается, бывает очень много нарушений беременности (а ведь именно патологическим явлениям посвящена медицинская литература!), то неизбежно будет тревожиться, нет ли у неё этих болячек, и не появятся ли они в будущем. Если назначения врача не вызывают у вас полного доверия – меняйте врача!

     Ещё один источник тревожных переживаний будущей мамы: справлюсь ли я с ответственной и трудной ролью мамы? Ведь очень часто приходится видеть детей, поведение которых не вызывает симпатии. Что же, их родители не хотели хорошо их воспитать? Наверное, хотели, да не получилось. Не придётся ли и мне в своё время краснеть за свое дитя? А ещё раньше: смогу ли кормить грудью? Смогу ли выдержать первые два-три месяца бессонных ночей? Эти тревоги можно устранить по-разному. Можно читать хорошую литературу о воспитании ребенка. Такое чтение отвлекает будущую маму от тревожных мыслей о сиюминутном состоянии ребенка, как бы переносит её в будущее, заставляет рисовать в воображении радостные картинки, как малыш будет улыбаться, говорить первые слова, как она будет с ним играть и т.д. Хорошая книга может стать настоящим лекарством от стресса. Библиотерапия – лечение книгой – успешно используется психологами и психотерапевтами всего мира. Будущим мамочкам можно рекомендовать книги таких авторов, как Януш Корчак, Симон Соловейчик, Владимир Леви.

     Хорошим способом снятия стресса является общение с оптимистично настроенными близкими людьми, например, подругами, имеющими собственных детей. Не стесняйтесь делиться своими опасениями. Уже тот факт, что вы "проговорили" их, уменьшает интенсивность стресса, не говоря о том, что подруга-оптимистка наверняка найдёт для вас слова поддержки. Психологами установлено, что более общительные люди быстрее преодолевают стресс. Не ждите, когда окружающие проявят интерес к вашей персоне, берите инициативу на себя. Строя общение с подругами не пытайтесь всё время говорить о своих проблемах. Интересуйтесь другими людьми, дайте им тоже возможность выговориться, это тоже способ на некоторое время отключиться от собственных тревожных мыслей.

     Эффективным методом борьбы со стрессом у беременных является освоение навыка самостоятельной регуляции своего эмоционального состояния, основанного на самовнушении. Освоение этого навыка происходит в несколько этапов и начинается с освоения полного расслабления "произвольных" мышц. Для этого надо удобно лечь, закрыть глаза, и постараться поочерёдно расслабить все мышцы тела начиная с головы и заканчивая пальцами ног. Желательно при этом проговаривать про себя: "Расслабляется лоб… мышцы вокруг глаз… щёки… губы… и т.д." Если вы не можете понять, полностью ли расслаблена некоторая мышца, можно идти "от противного": максимально её напрячь и удерживать в напряжении, пока не почувствуете, что мышца устала. После этого её расслабление будет полным и глубоким. Не подходит этот приём во время беременности только для мышц живота, но они обычно расслабляются без каких-либо ухищрений. Следующая ступень – вызывание тепла во всём теле. Можно представить себе, что вы лежите на пляже или в тёплой ванне и также проговорить про себя: "Согревается лицо… шея… плечи… руки… тепло в груди… тепло в животе… согреваются ноги." Возможно, ощущение тепла появится не с первой попытки, но если вы будете продолжать заниматься ежедневно, то рано или поздно вы почувствуете, что тело начинает откликаться на ваши команды. Следующая ступень – вызывание ощущения лёгкости, полёта, парения. Можно представить себе, что ваше тело наполняется тёплым воздухом, что вы становитесь облачком, или воздушным шариком и парите в ясном голубом небе. После того, как тело будет послушно подчиняться вашим требованиям, то есть будет ощущаться расслабление, тепло и лёгкость, вы можете давать ему и другие команды, например: "Я абсолютно спокойна"; "Моя матка теплая и мягкая, малышу в ней уютно"; "Моя беременность протекает нормально". Тело выполнит и эти ваши "команды" при одном условии: в них не должно быть частицы "не". Например, нельзя формулировать "команду" так: "Я ничего не боюсь", а можно так: "С каждым днём тревожные мысли возникают у меня всё реже и реже". Можно, расслабившись, вспомнить какой-нибудь момент из своей жизни, когда вам было абсолютно спокойно и комфортно и постараться мысленно как бы снова перенестись в то место, где вы испытали это приятное состояние. Чем подробнее вы вспомните эту ситуацию (что вы там видели, какие звуки слышали, что ощущали различные участки вашей кожи, например, прикосновения, температуру воздуха), тем полнее ваше душевное состояние приблизится к тому, которое вы испытывали в тот момент. Можно некоторое время полежать, удерживая образ своего "места покоя". Осваивать навык эмоциональной саморегуляции можно под спокойную музыку. Можно этим заниматься самостоятельно, а можно под руководством инструктора-психолога, который поможет это сделать быстрее и эффективнее, а также разработать точные индивидуальные формулы "команд"-внушений.

     Эмоциональная саморегуляция хорошо сочетается с ароматерапией – еще одним методом борьбы со стрессом, который можно рекомендовать будущим мамам. Перед тем как лечь расслабляться, помещение, где вы собираетесь это делать, можно с помощью аромалампы наполнить ароматом эфирного масла, запах которого вам наиболее приятен или смеси из двух-трёх масел. Можно использовать масла бергамота, герани, грейпфрута, апельсина, ели, жасмина, иланг-иланга, левзеи, нероли, пальмарозы, розы, сандала. У каждого из этих масел свои особенности воздействия на психику, поэтому доверьте выбор масла своему носу. Именно то масло, запах которого вам будет наиболее приятен, будет для вас самым эффективным средством гармонизации эмоционального состояния.

     Нельзя не упомянуть ещё два эффективных, но незаслуженно редко используемых способа гармонизации эмоционального состояния. Это общение с природой и творчество. Выезды на природу благоприятно сказываются и на физическом и на психическом состоянии будущей мамочки. Каждому знакомо чувство гармонии и умиротворения, охватывающие человека, оказавшегося вдали от цивилизации, неважно, в лесу, около реки или на море. Единственное, о чём нужно помнить, что общение с природой иногда таит опасность и его нужно организовывать с учётом здравого смысла. Например, не стоит ехать в лес в разгар активности энцефалитных клещей или подниматься высоко в горы, подвергаясь воздействию гипоксии (слишком низкой концентрации кислорода в воздухе). Посоветуйтесь со своим врачом, как лучше с учётом вашего состояния организовать выезды на природу.

     Ну и конечно, творчество. Оно может быть любым: рисование, любое рукоделие, декоративно-прикладное и другое творчество прекрасно успокаивают и развивают чувство уверенности в себе, в своих силах и способностях, помогающее преодолению любого стресса.

Карасева Анна Эдуардовна,
психолог, специалист по психологии
беременности и материнства,
кандидат психологических наук


  


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