Mindful Pregnancy: Meditation, Yoga, Hypnobirthing, Natural Remedies, and Nutrition – Trimester by Trimester

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Depression was measured by the Center for Epidemiologic Studies Depression Scale (CES-D [ 50]) at T1-T4. Participants rated their experience of various depression symptoms over the past week on the widely-used, 20-item self-report measure using a scale from 0 (“ Rarely or none of the time”) to 3 (“ Most or all of the time”). A score of ≥16 is used to indicate clinical levels of depression. The analyses in the current study utilize CES-D scores from baseline through one-year post-birth ( α = .80 to .89). Spielberger state-trait anxiety inventory – trait

Use the body scan to get in touch with your physical sensations. The scan will walk you through your entire body, isolating any pain or discomfort in your muscles that you may unknowingly hold. This exercise will welcome you to let go of the tension and relax your body. Gawrysiak MJ, Grassetti SN, Greeson JM, Shorey RC, Pohlig R, Baime MJ. The many facets of mindfulness and the prediction of change following mindfulness-based stress reduction (MBSR). J Clin Psychol. 2018;74(4):523–35. Studies are still ongoing, but it is already clear that many women find it helpful and it is thought that MBCT could have similar preventative effects for perinatal women at risk as for the general population – preventing perinatal depressive relapse and recurrence. When the mind is in auto-pilot – a mindful approach to parenting No wonder so many women are looking to gain insight and skills into how to practise mindfulness while they are pregnant.

Take a chill pill

Significant decrease in depressive symptom levels ( p=0.0037) sustained throughout the perinatal period, with on-average reduction in EPDS scores relative to baseline of 2.02 (SE=0.813) during pregnancy and postpartum ( p=0.013). Great Expectations classes offered to help expecting mothers and their partners learn more about pregnancy, birth, breastfeeding, and parenting. Articles and multimedia

Hofmann SG, Sawyer AT, Witt AA, Oh D. The effect of mindfulness-based therapy on anxiety and depression: a meta-analytic review. J Consult Clin Psychol. 2010;78(2):169–83.To keep up with your responsibilities, you’re probably used to doing more than one thing. However, multitasking is far less beneficial than you think. For one, it causes you to waste time. Even worse, it’s detrimental to your health and success. The various hazards of multitasking include impaired cognitive ability and poor performance when completing tasks. You may even compromise your safety. Resist the urge to get everything done. It won’t be possible as a new parent—and it’s definitely not helpful during pregnancy. Instead, create a list of what you must do each day, as well as what can wait. During the intense, later stages of labour, mindfulness meditation helps us to notice and even enjoy, the time between contractions, instead of merely concentrating on the pain and staying in the contraction in our minds through the rest period, which can totally wear us out! The perinatal period is a time of immense change, which can be a period of stress and vulnerability for mental health difficulties. Mindfulness-based interventions have shown promise for reducing distress, but further research is needed to identify long-term effects and moderators of mindfulness training in the perinatal period. Methods Guardino CM, Schetter CD, Bower JE, Lu MC, Smalley SL. Randomised controlled pilot trial of mindfulness training for stress reduction during pregnancy. Psychol Health. 2014;29(3):334–49. Continue to envision you and your child working together in harmony. Imagine your baby being born and the two of you gazing into each other’s eyes. You can use this visualization practice in the hospital or birthing center. It’ll also help you feel more excited and confident as you approach your due date.