Learn simple techniques for managing your stress and staying positive during pregnancy by following our guide with tips for coping with stress in week 21 and beyond.
Your body
What to expect in Week 21
You are beginning to look very pregnant! You may see stretch marks all over your stomach, hips and breasts. You feel unsure on your feet and may lose your balance as your bump gets bigger. You will have an increased appetite too. Feeling anxious is common – the responsibilities of an expectant mother can be overwhelming.
Baby size
What to expect
Your baby is a s big as a large Banana (roughly 25 cm long and 350 gms in weight).
Your baby
What to expect
Your baby is moving around a lot now! The arms and legs are in proportion and movements are coordinated. He/she has learnt how to sleep and tastes what you eat – spicy, sweet!
Taking care of yourself
Tips
- Do pelvic floor exercises – this will help strengthen muscles and ligaments and prevent leakages later when you cough, laugh, or cry….
- Have frequent healthy snacks.
- Drink plenty of water and have high-fibre foods – to prevent gassiness and constipation.
- Get gentle back massages for backache.
- Talk about your feelings with family members and friends who have had a baby. – it is quite normal to feel anxious.
- Discuss your fears about pregnancy and motherhood with your husband or partner.
Ask your doctor
- Why am I having such swollen feet?
- Is it okay to do gentle yoga exercises?
- What should be my weight gain target?
- Is it okay to do hair removal or beauty treatments?
- Do I have to continue with my iron supplement tablets?
Actions
To do list
- Express feelings with husband and ask for his support.
- Take a 30-minute walk each day.
- Record weight and blood pressure on the Kushal app.
- Schedule a week 21 ultrasound.
Kushal workshops are conducted once a week to help pregnant women learn how to stay physically and mentally healthy.
Questions you may have
I am feeling quite stressed! What should I do?
“1 in 2 pregnant women generally feel anxiety at this stage. It is common. I was asked not to get worried about worrying! I spoke to a close friend about her experience when she was pregnant. That helped.
She shared some valuable insights and advice that I found very helpful and reassuring as I prepared for my own pregnancy journey.
It was comforting to know that I had someone to turn to for support and guidance during this exciting but also overwhelming time.”
Will stress during pregnancy affect my baby?
It is normal to feel some stress during pregnancy. Your body is going through many changes, and as your hormones change, so do your moods.
Too much stress can cause you to have trouble sleeping, headaches, loss of appetite, or a tendency to overeat—all of which can be harmful to you and your developing baby.
High levels of stress can also cause high blood pressure, which increases your chance of having preterm labour or a low-birth-weight infant.
You should talk about stress with your healthcare provider and loved ones.
If you are feeling stress because of uncertainty or fear about becoming a mother, experiencing work-related stress, or worrying about miscarriage, talk to your healthcare provider during your prenatal visits.
Source: National Institute of Child Health and Human Development, USA
I often feel like I am going to lose my balance. Is that normal?
“I can definitely relate to that. It's because our baby is growing quickly and our muscles that assist with balance are relaxing to make room. I also find it difficult to do things that I like doing – sleeping on my belly!”
Congratulations on your pregnancy! Feeling unsteady or off-balance is a common experience for many pregnant women, especially as their centre of gravity shifts with the growing baby.
At 21 weeks, your body is going through a lot of changes as your baby grows and develops. It's normal to feel a bit unsteady or like you might lose your balance from time to time.
However, if you are feeling particularly dizzy or experiencing other concerning symptoms, it's always best to check in with your healthcare provider. They can help assess any underlying issues and provide guidance on how to manage any discomfort or concerns you may have.
In the meantime, taking things slow and being mindful of your movements can help you stay safe and comfortable throughout your pregnancy.
Stress during pregnancy
NICHD, NIH
Stress and pregnancy
Department of Health, Australia
Disclaimer
Kushal's website provides health, fitness, and nutrition recommendations for informational purposes only. The information provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any health concerns, you should always check with your healthcare provider.