Coronavirus restrictions mean a lot of pregnant people are finding themselves alone in hospital at the moment.

"What if my partner can't be there?"

"What if I have an induction?"

"I'm nervous about attending my scan alone"

These are very common and valid concerns that a lot of pregnant people have right now. Being pregnant is a rollercoaster of emotions at the best of times and the added anxiety from COVID-19 is just adding to that uncertainty. In fact, 97% of birthing people reported heightened anxiety around childbirth due to maternity restrictions put in place since the start of the pandemic. And 90% said that restrictions are having a negative impact on their mental health. (Source: @pregnant_then_screwed).

So here are 4 practical tips to help you, should you find yourself alone on an induction ward, attending a scan by yourself or facing part or all of your labour without your birth partner.

1. Bring your anchors

We naturally associate or ‘anchor’ emotions and feelings through our senses. There’s probably a scent that reminds you of a loved one (maybe your mum’s perfume) and smelling that fragrance might take you right back to childhood memories, making you feel happy.

Using objects, sights, smells and sounds that remind you of your partner can help you tap into those warm, fuzzy feelings, keeping you calm and promoting the helpful hormones needed for birth.

Simply put, these anchors will help to release a hormone called Oxytocin, making you feel happy, safe and loved. It’s the hormone we need most in labour, because it’s the primary way to get the muscles of our Uterus working effectively.

Here are some ideas…

• Bring your favourite photos or videos.

• Pack a item of clothing that smells like them (a shirt spritzed with their scent).

• Have them pre-record a voice message or ask them to make you a playlist.

2. Relax

I know, I know, it’s easier said than done, but it's really important not to panic. The last thing you want is to go into 'fight or flight' mode with lots of adrenaline kicking around your body. Adrenaline is a blocker to Oxytocin and can build tension (and therefore pain) within your body. Not ideal.

Try listening to something relaxing or your favourite music. If you’re doing Hypnobirthing then your relaxation and affirmation tracks are ideal…anything that distracts your mind away from the situation you find yourself in.

You could also watch something you love or listen to something that makes you laugh, like a great podcast. Or why not bring a book to bury your head in?

3. Just breathe

Any time you feel stressed or anxious, take some nice deep breaths (in for 4 and out for 8). Focusing on the inhale and exhale of our breath can really ground us in the present moment.

In fact, studies have shown that controlling your breathing actually calms your brain, allowing greater emotional control (Yackle et al. 2016).

Just 5 minutes of controlled, slow breathing will help calm you down, boost Oxytocin and decrease levels of Adrenaline. Less Adrenaline means we’re less likely to panic and go into ‘fight or flight’ mode, which can impact labour making it more uncomfortable.

4. Block it out

On a busy induction ward? Bring an eye mask to block out any harsh lighting and the hustle and bustle of the room.

This can help you stay in your zone if you’re using Hypnobirthing, removing external distractions and allowing you to ‘go within’. Additionally, being in a darkened environment will also help promote a hormone called Melatonin, which will in turn boost your levels of Oxytocin. The more Oxytocin you have, the more effectively your Uterus can work leading to a smoother labour.

Please remember that you are AMAZING! You’re dealing with a unprecedented situation, but you are strong enough and you have absolutely GOT THIS 💪🏼

If you have other tips, please share them in the comments.