3 tips to Mentally Prepare for Labor
Last week we talked About the physical prep for labor, but it’s so much more than a physical task. It’s mental and honestly, the mental aspect of Labor and Delivery can heavily affect the physical aspect of labor and delivery. Looking at it scientifically, you need Oxytocin (Happy Hormone) high and Cortisol (Stress Hormone) low to get labor moving and progressing.
That is easier said than done!
Often times if you lean into the fear, pain or unknowns of labor your cortisol increases which can lead to more stress as labor can stall sending you into a spiral of fear and increased cortisol. So, how can we try to avoid this spiral? Prepare! Here are 3 tips (Plus a bonus) to mentally prepare for labor:
Affirmations
“Fake it ‘til you make it!” No, this is not a labor affirmation. But, the sentiment holds true to labor and delivery. We need to train our brain to feel strength and power when we feel the sensations of labor. Throughout your pregnancy, write down phrases than bring you strength. Use them during labor. Hang them in your birthing room. Record them and play them back during labor. Have your birth partner say them to you. Just engrain these sentiments into your entire being!
Hold Ice
This is physical, but it is more of a mental game than you think. For my girls wanting to go unmedicated or hold off medical pain management as long as possible, this is a great strategy. Holding ice in your hand for up to 2 minutes can simulate the similar pain receptors as labor. Start with 30 seconds and work your way up. Say your affirmations, use your breathing techniques, move around, do what you need to work through the freezing pain of the ice. This will make these coping mechanisms second nature.
Make a Plan
Knowledge is power. Work with whoever is on your birth team, doula, birth partner, OB, midwife and talk about common medical interventions in labor, hospital policy, your OB/midwife practices, and what you want. Take all of this information along with your intuition and create a plan that melds your ideal birth with the best medical evidence to create a plan. Think about what your hard no’s are, your hard yeses,what you want the environment to be, and who you want to be there.
Bonus: Code Word
This is for my mamas that want to go unmedicated or are on the fence of a epidural. Tell your birth partner and L&D nurses that you do not want to be asked “is it time for an epidural?” Rather tell them you have a code word for when you are ready for medical intervention. This allows you to keep that control and not have the distraction of answering a question that can cut through your confidence and take you out of your zone.
Whether you are planning to have a medicated or unmedicated delivery, mentally preparing is key! It can help in early labor all the way through transition and pushing.
Leave a comment below of any ways you are mentally preparing for labor!
