women in the 2nd and 3rd trimesters who were between 12 and 30weeks gestation at the start of the intervention

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.At the post intervention (3rd trimester) assessment, women participating in the mindfulness group showed statistically significant decreases in state anxiety ( p<0.05) and negative affect ( p<0.04) compared with wait-list. Women participating in the mindfulness group that showed statistically significant changes in the expected direction were observed in the intervention group on all other variables. While changes in mindfulness increased somewhat from 5 to 9% at 3-month follow-up, between-group changes remained non-significant ( p=0.07). Aside from emotional ups and downs caused by rising hormone levels in the first three months, the feeling of growing a new life can be exciting and awe-inspiring. It is also common to feel anxious, vulnerable and overwhelmed by the big changes that pregnancy and a new baby will bring (Bjelica et al, 2018). This can be particularly true for parents who are pregnant after previous loss or following fertility treatment. What if I do something accidentally to harm the baby, like eating or drinking something I shouldn’t? af-form-298505444 input,#af-form-298505444 button,#af-form-298505444 textarea,#af-form-298505444 select{font-size:100%;} An important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means paying attention to the sights, sounds, smells and tastes of the present moment. That might be something as simple as the feel of a banister as we walk upstairs.

Dimidjian S, Goodman S (2009) Nonpharmacologic intervention and prevention strategies for depression during pregnancy and the postpartum. Clin Obstet Gynecol 54:498–515. doi: 10.1097/GRF.0b013e3181b52da6 The thought of giving birth can be scary, especially if other women have been telling you about what it was like for them or you’ve been reading gory stories. 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. A dual component online intervention was used involving a gratitude diary component and a mindfulness listening component. Instructions for both components were tailored to incorporate aspects of prenatal experience. In the gratitude diary, participants listed up to 5 things they felt grateful for during the previous 24h. Instructions for diary completion also made reference to an experience of pregnancy, “feeling your baby move”, as an example of something for which participants may feel grateful. The mindfulness listening component was a single mindfulness meditation audio file, the body scan that involved a guided focus on the breath and progressive sections of the body. It incorporated a focus on the pregnant belly and presence of the baby. The audio for the mindfulness body scan was produced by the researcher for the purpose of the study, building on existing mindfulness body scans, and lasted 6min. Participants used the intervention 4 times a week for 3 consecutive weeks. The timing of intervention use was pre-specified for participants as the Monday, Wednesday, Friday and one weekend day of each study week.

Talk it out

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. A sitting meditation is known in the Zen Buddhist tradition as zazen. It is considered one of the most recognized forms of meditative practice. It can also be a very relaxing and rejuvenating meditation during pregnancy. To begin, find a comfortable, quiet place. Sit cross-legged on the floor—or, if you prefer, sit erect in a cozy chair. Close your eyes and breathe deeply. Take a few more deep breaths in and out. Let yourself become focused on the sensations inside and outside your body. Mindfulness-based interventions allow the development of abilities that are important for pregnant women and new mothers (Hall et al. 2015). These interventions encourage practice of awareness and acceptance of one’s thoughts, emotions and body sensations, building stress tolerance, reducing reactivity and avoidance of uncomfortable experiences. The seven-attitudinal factors covered in mindfulness-based interventions include non-judging, patience, beginner’s mind, trust, non-striving, acceptance and letting go (Kabat-Zinn 1990). Mindfulness and depression showed improvement after the programme, but results were not statistically significant. Mindful birthing does not deny the pain – instead it provides techniques for dealing with the pain moment by moment – and it needs to be practised regularly before labour. It teaches us to pay attention to our breathing and focus on the sensations in our body, keeping us in the ‘present’ and then when we don’t have the labour we expect, it can cause anxiety and stress, but mindfulness can help us get through and deal with the experience calmly.

In fact, recent studies suggest there are great health benefits to practicing yoga during pregnancy, including reducing anxiety and stress in mothers, as well as a reduction in the pain of labour.

What is mindfulness?

Pregnancy and childbirth are some of the most significant, exciting and scary experiences that a woman will experience in her lifetime. The experiences and mental health of the woman during pregnancy and throughout the post-pregnancy period are of utmost importance for the well-being of both the mother and her child. Depression or anxiety in pregnancy has been associated with an increase in obstetric complications including stillbirth, low birth weight infants, postnatal specialist care for the infant and susceptibility to more adverse neurodevelopmental outcomes including behavioural, emotional and cognitive problems (Bonari et al. 2004; Glover 2011; Talge et al. 2007). Anxiety and stress during pregnancy have been linked with premature delivery, low birth weight, and neonatal morbidity and mortality (Dole 2003; Maina et al. 2008). William M, Teasdale J, Segal Z, Kabat-Zinn J (2007) The mindful way through depression: freeing yourself from chronic unhappiness. Guilford, New York Here we explain how the hormonal changes during pregnancy can affect your emotions and how you can enhance your wellbeing. Hormonal changes in pregnancy Becoming pregnant is a beautiful moment in any person's life, but we understand that it can be challenging to keep your body nurtured and supported throughout this journey. Don't worry, DK has got you covered! 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.