Getting through the First Trimester of Pregnancy

Working with the physical challenges of the first trimester

Fatigue

While physical symptoms vary from woman to woman, pregnancy to pregnancy, nearly everyone complains of fatigue. The exhaustion of early pregnancy can be so intense that you may find it difficult to keep your eyes open from 6pm on. If you are suffering from fatigue, do not worry, this is normal. Think of all the work your body is doing - it is making another human being that started just as two separate cells!

How to work with this

• Get lots of rest. If you are tired, sleep!
• Eat small and frequent and healthy meals- as often as two hours apart. This will help to maintain energy levels.
• Drink plenty of water. At least eight 8oz glasses a day.
• Get exercise. Even though exercising may be the last thing you feel like doing, light and regular movement (such as walking) will really help the sleepiness.
• See where you can cut-back. It is likely you will not be able to do it all (as you did before getting pregnant.) See where you can cut down on hours at work, social obligations and other time-consuming hobbies.

Nausea

Many women report some level of quesy stomach- some just subtly, others experience extreme nausea accompanied by vomiting. The classical term for this is morning sickness but many experience this throughout the day. The nausea is most likely due to the high level of hormones moving through the body, such as progesterone and HcG. These hormones are on their greatest rise during the first trimester. Read more about The role of progesterone during pregnancy to understand how important is for a healthy pregnancy.

How to work with this

• Get lots of rest. Believe it or not, fatigue due to lack of sufficient rest can make morning sickness worse.
• Eat small and frequent meals- as often as two hours apart. If you still feel sick in between, try a light snack of something low in acid and high in starch; (for example, stay away from oranges or citrus fruits and go for healthy crackers instead.)
• Drink plenty of water. At least eight 8oz glasses a day. Dehydration can make morning sickness worse.
• Get exercise. Even though exercising may be the last thing you feel like doing, light and regular movement (such as walking) does help with the nausea, just as it helps with the fatigue.
• Try crystalized ginger, These popular snacks can be found in many health food stores nowadays.
• If you are suffering from vomiting, prepare yourself with garbage pails by the bed and plastic bags in the car. It is also worth carrying around a change of clothes in case of a major accident.
• If your vomiting continues on an extreme level for days, contact your health provider immediately. You may need replacement of lost fluids.

Sore breasts

Most women report sore breats during their first trimester of pregnancy. For some it is so intense, that they are not able to lie on their stomachs or push up against their breasts in any way. This can be quite debilitating, especially for women who are athletic.

How to work with this

• Get new bras with extra support. Avoid under-wire bras as they can damage your mammary glands, but you can find many non under-wire bras with lots of support. In extreme cases of breast discomfort, you can wear your bra to bed.
• Adjust your exercise regimen so that you are not jostling the breasts as much.
• Warn your partner that your breasts are insanely sensitive and will likely not want to be touched for the next few months.
• Try putting warm compresses on them. Some women report that a heating pad or a warm washcloth really helps with the discomfort.
• Readjust the shower head spray. A high pressure shower head can beat down on tender breasts and feel like bullets from a gun. Think of shifting the nozzle or the intensity of the water pressure.

Working with the emotional challenges of the first trimester

Mood Swings

As if the physical challenges of the first trimester were not enough, many women also notice marked emotional ones. Mood swings are quite common in pregnancy and for many, are most extreme in the first trimester. This is largely due to the extreme level of hormones rising in the body. You may find yourself laughing one moment or crying the next. Similarly, you may find yourself loving everyone in one moment and then despising them the next. Tears, frustration, irritation, grumpiness and mild depression are all common with first trimester mood swings. Many liken the emotional state of the first trimester to that of the worst PMS of their lives. (Note, you are NOT fated to suffer from this. Some women experience no change in their emotional state.)

How to work with this

• Get plenty of rest. Just like with a child, a shortage of sleep will likely lead to a short fuse. Ample sleep might help with mood swings; too little sleep is very likely to worsen them.
• Eat a healthy and balanced diet- rich in low fat proteins, whole grains and vegetables. A diet high in refined carbs and sugars is likely to make mood swings worse.
• Drink plenty of water. Staying well hydrated is key for keeping the body in balance.
• Get regular exercise- every day! This really will help with the mood swings and it will allow your body to work out some of the pent up emotion.
• Minimize contact with people who might trigger aggression for you. If they do, let them know you are going through a challenging time and it is affecting your overall mood state.
• Try yoga or meditation. While some women find it impossible to meditate during these fits of range, many find that if they integrate it into their week, it minimizes their reactivity to their hormonal flares.
• If your mood swings are really intense and it feels like you are dropping into depression, talk with your health care provider. Some women find it necessary to take an anti-depressant while pregnant.
• Let your partner know this is a very normal part of pregnancy. Ask that they have patience with you as your hormones may trigger reactions that you literally feel unable to control.
• Remember that these negatives feelings and reactions will not last forever. They really are just a part of the experience. If possible, watch them with interest but try not to feed them. And know that the cloud WILL lift as the hormone level changes in the body.

Fear, worry or ambivalence

Many women are overcome with a high level of fear during their frist trimester, especially those who have suffered a previous miscarriage. Fear can be quite debilitating as you are prone to question and worry about every ache, change and discomfort in the body. While it is worthwhile to be cautious, it is important to keep fear in check during the first three months.

Other women spend much of their first trimester ambivalent about their pregnancy, (especially if it was not expected or initially wanted.) Working though this ambivalence in light of all the emotional and physical changes in the body can be a challenge.

How to work with this

• Make sure you get plenty of rest, eat well and stay hydrated. As mentioned above this will help with the overall health and emotional state.
• Try to practice a form of meditation with the fear. Notice it as it comes up, notice the thoughts and the negative thought patterns, but try NOT to believe them or indulge them. Fear overtakes us when we actually believe the thoughts to be true rather than to just see them as fears that have not actually happened.
• If you are not already, consider working with a counselor or a help group to work through some of your feelings. Many women who have children say that the fear your experience in early pregnancy stays with you for the rest of your child's life. As a result, accepting it and working with it is essential for your and your future child's health.
• Practice yoga. Yoga helps the body relax which can often help the mind to relax and let go.
• Be smart, safe and educated when it comes to having as healthy a pregnancy as you can. Other than that, let go and trust and know that not everything is in your control.
• In working with ambivalence, try not to allow yourself to feel guilty for it. This is a common feeling. The vast majority of women fall deeply in love with their baby the moment they see it, in spite of their ambivalance.
• Try to enjoy the changes happening in the body.

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