What are the practical things you can do if you are scared in labour?
Are you scared of labor?
You may be wondering how to not be scared during labor. The key is knowing how to get rid of the fear so you can deal with any eventuality during labor.
Being scared during labour is not great and not very helpful to the natural course of labour - ie the fight of flight scenario.
However, knowing how to face that fear and deal with it during labour can make all the difference between having a calm spontaneous birth and an assisted birth. Fear can be incredibly useful when in a dangerous situation, but during labour it can slow things down and make them more challenging.
So how to not be scared of labor?
So here are five key things to do if you begin to feel scared in labour.
1. Accept that the feeling
you have is just a feeling - it is not a real thing - emotions come and go, they are energy that is transient - you can release or let go of those feelings. Fear is just a thought about something which may or may not happen.
2. Be in the moment
- the only time that is real and that you can focus on is right NOW - focus on one thing especially, during a contraction, maybe your breathing, a spot on the wall, a picture.
3. Breathe deeply and calmy
- this in itself will reduce the hormone adrenaline which is created when you are scared. It will slow down your heart rate, reduce your blood pressure and help to bring you back to feeling calm.
4. Move around - jiggle, dance, shake your arms
, "shake the apples" - check out our other blog post for more info. Moving helps to disperse the adrenaline and break state (give you a change of focus)
5. Let go of the feeling of fear
or anxiety and replace it with a happy thought - gratitude, excitement to meet your baby, trust that everything is going to be ok. You can let go of fear by imagining the fears floating away on a cloud, or writing them down or even just telling the midwife or your birth partner.
A great way to practice releasing fears is to listen a hypnotherapy track
which takes you through the while process.