The Headspace Guide To...A Mindful Pregnancy: As Seen on Netflix

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Cox JL, Holden JM, Sagovsky R (1987) Detection of postnatal depression. Development of the 10-item Edinburgh Postnatal Depression Scale. Br J Psychiatry 150:782–786 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. 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. Evidence suggests that up to 20% of women are affected by depression during pregnancy, and during the post-partum period, which indicates a need to support women from pregnancy to post-partum (Evans et al. 2001; Liberto 2012; Rich-Edwards et al. 2006). Untreated maternal depression can lead to illness persistence and an increase in symptom severity (Robertson et al. 2003). It can be hard to think clearly or feel positive when you are feeling worried and tired. Taking good physical care of yourself, especially getting plenty of rest and sleep, may help to keep troubling emotions in proportion (MIND, 2020).

Significantly more self-efficacy, more positive expectations of their births and less fearful of giving birth after completing the programme. I was strong enough to deal with a miscarriage if it happened, and until then, I could choose to allow myself the joy of being pregnant. So could mindfulness prove more effective? We need an approach that is specifically designed for those at risk, but who are not showing symptoms and Mindfulness-based cognitive therapy (MBCT) can offer exactly that. Mindfulness practise can half the risk of future relapse for those who have had three or more episodes of depression, but who are not currently showing symptoms. There are more details about how MBCT can help here Reminding yourself to take notice of your thoughts, feelings, body sensations and the world around you is the first step to mindfulness. Notice the everyday

How mindfulness helps mental wellbeing

Significantly larger decrease in PSA scores in the mindfulness group ( p<0.05) than in the control group ( p<0.05). Significant decrease in PSA from baseline to 6-week follow-up in both the intervention group ( p<0.05) and in the control group ( p<0.05), with no significant difference between the 2 groups. Marginally significant group × time interaction in the model predicting change in PRA scores over time, p=0.07. Post hoc analyses showed a significant decrease in PRA scores in the mindfulness group ( p<0.05) but not in the control group) between time 0 and time 1. However, these effects were not sustained through time 2 assessment; PRA significantly decreased in both the intervention ( p<0.05) and control groups ( p<0.05) from baseline to 6-week follow-up. No significant group × time interactions were found in models predicting change in PSS, STAI or FFMQ (all p<0.10). Significant main effect of time in the FFMQ, p<0.0001, p<.05; STAI p=0.001; and p=.001 models, such that both groups experienced significant decreases in perceived stress and general anxiety and significant increases in mindfulness from time 0 to time 1 and from time 0 to time 2. As soon as a woman becomes pregnant, their body begins to prepare for safeguarding and maintaining the pregnancy. This increases levels of the hormones oestrogen and progesterone in their blood. Read more about what these hormones do in your body in our article about pregnancy hormones. NHS. (2020a) Have a healthy diet in pregnancy. Available at: https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/ [Accessed 8th March 2022] Mindfulness is not about trying to achieve some blissful state. Instead, it's about creating space for yourself to think and breathe. Here are some tips for practicing mindfulness while pregnant. William M, Teasdale J, Segal Z, Kabat-Zinn J (2007) The mindful way through depression: freeing yourself from chronic unhappiness. Guilford, New York

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. SG, Grunewald C, Waldenström U. (2003) Women'’s worries during pregnancy: testing the Cambridge Worry Scale on 200 Swedish women. Scand J Caring Sci. 17(2):148-152. Available at: https://doi.org/10.1046/j.1471-6712.2003.00095.xChang MY. Chen CH. Huang KF. (2008) Effects of music therapy on psychological health of women during pregnancy. J Clin Nurs. 17(19):2580-2587. Available at: https://doi.org/10.1111/j.1365-2702.2007.02064.x Pain during labour– practising mindfulness during childbirth can give enormous benefits. Studies have shown that first-time mothers who fear childbirth are more likely to have longer labours and women can often feel overwhelmed by pain, by fear of not coping and of losing control, yet there are other women who somehow Mindfulness practise can help us recognise when we are preoccupied and running on auto-pilot – an arguably more important effect than reducing pain and depression. We can often become stressed in our everyday lives, leading to a chronic sense of dissatisfaction with how our lives are going. Mindfulness allows us to recognise these stresses more clearly and helps us to improve our skills in dealing with them.

Introducing 'Mindful Pregnancy' - a practical and inspiring step-by-step photographic guide to keep you and your baby happy and healthy during your pregnancy journey. If you're a yoga-loving, mindful mum-to-be looking for sound advice on how to enjoy a natural, stress-free pregnancy, then this is the book for you! 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 had 36 weeks to process and assimilate the details of birth and pregnancy, and a lifetime to figure out parenthood (assuming anyone ever does).

We didn’t have time to get to a doctor before leaving so we bought a few pregnancy books before our travels. My husband set speed-reading records and devoured three of them en route to France. I grazed a couple but started to feel overwhelmed by what I might learn and fearful the more I read about miscarriage. In “Expecting Better: Why the Conventional Pregnancy Wisdom is Wrong—and What You Really Need to Know”, author Emily Oster explains the difference between a chemical pregnancy and a miscarriage and also explains the risks by age and week of pregnancy in a handy chart. This helped Stan have an end in sight for feeling anxiety (based on her research he landed on six weeks of pregnancy). For me, it served as a reminder that it was possible this embryo might not be born. To curb my anxiety (and practice mindfulness), I remembered: Means for perceived stress, pregnancy anxiety, depression, mindfulness and the frequency and intensity of positive and negative affect were either statistically significant ( p=0.05) or represented a marginal trend towards significance ( p values between 0.051 and 0.062). For the intervention group, all post programme mental health scores improved, with changes on the DASS-21 anxiety subscale reaching statistical significance p=0.02; On the FFMQ, the intervention group showed significant increases on 2 of the 5 subscales of the FFMQ: observing p=<0.001 and describing p=0.03. No significant changes on outcome measures over time were observed in the control group. A between-group comparison of the post-programme means for the intervention and care as usual group was conducted via 2-sample t tests, and no significant between-group differences were found.

Paying more attention to the present moment – to your own thoughts and feelings, and to the world around you – can improve your mental wellbeing. 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 Hormonal changes in pregnancy along with your own personal circumstances can lead to strong emotions and moods (Bjelica et al, 2018). While partners don’t experience hormonal changes they can have strong emotions to deal with during pregnancy too (Finnbogadóttir et al, 2003). The 8-session series included class sizes ranging from 3 to 9 assigned participants. Participants were allowed to complete make-up sessions by phone. Sessions were approximately 2h in length and held weekly. Following the 8 sessions, participants were given the option of attending a monthly follow-up class. 1 of the 2 study investigators (licenced clinical psychologists with PhDs trained by one of the MBCT founders) and a KP behavioural health provider co-led the sessions. 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.Increased risk of future depression – after PPD the risk of further episodes of depression recurring is doubled. Hayes SC, Strosahl KD, Wilson KD (1999) Acceptance and commitment therapy: an experiential approach to behavior change. Guilford, New York Lovibond PF, Lovibond SH (1995) Manual for the depression anxiety stress scales, 2nd edn. Psychology Foundation of Australia, Sydney Walking meditation is one of the most mindful ways to release tension and anxiety. Do it outside in nature for the most health benefits and relaxation. As you begin your stroll, breathe deeply. Notice the pure, fresh air filling your lungs and nourishing you and your child.