When we become more aware of the present moment, we begin to experience afresh things that we have been taking for granted. This mindful maternity book offers safe yoga, meditation, natural remedies and nutritional and hypnobirthing advice that are specifically tailored to each stage of pregnancy. This inspiring guide offers encouraging and practical advice that will help you understand your body, embrace change and fully prepare you for becoming a mum.

Higher levels of progesterone and oestrogen are important for a healthy pregnancy, but are often the cause of some common unwanted side effects. This is especially true in the first trimester. There was a significant decrease in anxiety symptoms in IPT and MFB groups from intake to postpartum p=0.002. Significant decrease in depression symptoms in IPT and MFB ( p<0.001). Worry also decreased ( p<0.001) from intake to the end session of the groups and into the postpartum period. Some people call this awareness "mindfulness". Mindfulness can help us enjoy life more and understand ourselves better. You can take steps to develop it in your own life. What is mindfulness? In 2014, a study of 47 pregnant women participated in mindfulness classes to help manage their pregnancy anxiety, while the control group within the experiment read a pregnancy book. The group who learned mindfulness techniques reported more significant decreases in their pregnancy-related anxiety.

Emotions in pregnancy

Awareness of this kind may also help us notice signs of stress or anxiety earlier and deal with them better. Dhillon A, Sparkes E, Duarte RV. Mindfulness-based interventions during pregnancy: a systematic review and meta-analysis. Mindfulness. 2017;8(6):1421-1437. doi:10.1007/s12671-017-0726-x It's easy to stop noticing the world around us. It's also easy to lose touch with the way our bodies are feeling and to end up living "in our heads" – caught up in our thoughts without stopping to notice how those thoughts are driving our emotions and behaviour. The mindfulness-based groups included instruction in mindfulness, with an adaptation to increase body awareness and a greater sense of peace and acceptance of the changing body, greater awareness of emotional patterns and mental states specifically related to their pregnancy, and strategies to find more understanding and compassion for themselves. The group was process-oriented with time to connect with other women and discuss the particular challenges they were facing at that time related to their pregnancy or other issues.

Here we explain how the hormonal changes during pregnancy can affect your emotions and how you can enhance your wellbeing. Hormonal changes in pregnancy 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! I swore I was on the verge of my period because, like every other month, I had cramps and my breasts were a bit swollen. Turns out pregnancy, and specifically implantation of the embryo into the uterus, can cause the same symptoms as menstrual cycles—even including light bleeding. Ullrich, Philip M, Lutgendorf, Susan K. (2002) Journaling about stressful events: effects of cognitive processing and emotional expression. Ann Behav Med. 24(3):244-250. Available at: https://doi.org/10.1207/S15324796ABM2403_10 Finnbogadóttir H, Svalenius EC, Persson EK. (2003) Expectant first-time fathers’ experiences of pregnancy. Midwifery. 19(2):96-105. Available at: https://doi.org/10.1016/S0266-6138(03)00003-2women in 15–28weeks of gestation recruited to antenatal psychotherapy groups—interpersonal ( n=18) or mindfulness-based therapy ( n=20) Talking to other expectant parents may also reveal that you are not alone in your experiences, as well as providing peer support (McLeish and Redshaw, 2017). Joining an NCT antenatal course or a ‘bumps and babies’ group can give you an instant support network. You can find out here what local NCT activities are happening in your area. Live in the moment Becoming more aware of the present moment can help us enjoy the world around us more and understand ourselves better. Practicing mindfulness during pregnancy and childbirth can bring great benefits, which will extend beyond the birth into the sometimes stressful, always profound and mostly joyful weeks and months of learning to care for our child. Mindfulness can be a source of strength and pleasure in our years as a family. The benefits of a mindful pregnancy and labour