The fear-tension-pain cycle is an influential theory was first described by Grantley Dick-Read in the 1920's. He observed people in childbirth and found that when women felt fear, they became more tense and this tension triggered an increase in pain, which then increased their fear, etc. Those who felt less fear about birth experienced less tension and pain.
His observations have since been proven, and we now know that the bodies stress response impacts the hormones and processes of labour and birth. So how exactly does the cycle work?
When we feel fear our bodies trigger the fight or flight response. Adrenaline is released, oxygen is rerouted from our vital organs to our extremities (for flight) and we may sweat and and breathe quicker. The fight aspect is what causes us to tense up (in preparation for whatever threat the fear is sensing). Our muscles go taught, our jaws are clenched and relaxation goes out the window.
This entire process increases pain both due to the change in hormones (adrenaline can slow labour, sometimes even bring it to a halt, leading to more exhaustion) and due to the tension in our muscles. Contractions can start to feel more painful and this escalation in pain can lead to more panic and fear of future contractions and so the cycle repeats.
So what can we actually do about it? Well, aside from rewiring the way society portrays childbirth which in itself drives the fear people have of it, we can use tools to reduce your fear and increase relaxation.
A few things can help us do this:
The first is education. Knowing more about the birthing process, your rights, your options and understanding the physiological power of your body is important. Knowledge helps us feel better prepared and can reduce fear.
The next thing I suggest is finding positive birth stories. You can look on YouTube or social media (lots of birth workers share their clients' positive experiences). It's incredibly empowering to see a different side of birth to what the main stream media loves to bombard us with.
Reading is another great way of surrounding yourself with positive stories, Ina May's Guide To Childbirth is a great option if you're interested in this. It's filled with countless positive birth stories, pictures and all! And remember, when people hear you're pregnant they will naturally want to share their stories with you. Often these are traumatic birth stories and you are fully within your right to protect your head space and gently let them know that you aren't in the right place to listen to any negative stories.
Hypnobirthing is an increasingly popular way of managing fear and increasing comfort during labour and birth. If you'd like any recommendations please drop me a message.
Finally, having the right support system. Who you choose to have present during your pregnancy and childbirth is incredibly impactful so take your time in making these decisions and protect your peace at all costs. If you want a Doula, chat with a few and work with the one you click with the best. If you don't want your mother-in-law there that's totally okay, if you're not feeling happy with your doctor or midwife you can request to move care to another person. These are all your choices and whatever you settle on is okay. Just make sure your support team know you, understand your wishes and your fears and are in-tune because that will help them to help you stay calm and relaxed.
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