Mindfulness In Pregnancy – The Mom Experts

How to Recharge yourself during your 3rd Trimester

The Mom Experts — Mon, 20 Feb 2023 11:38:51 +0000

The third trimester is the last leg of your pregnancy. It comes with many changes to your body. It also comes with a number of hormonal and lifestyle changes. All these factors can lead to feeling unsettled and anxious. You may also experience moodiness and bouts of sadness. Don’t worry, all these reactions are normal to happen. All you need to do is keep yourself mentally recharged during your third trimester!

What exactly happens during the third trimester?

This is a time of many changes happening!

Both your body and the baby go through drastic changes during this trimester. Your pregnancy is now at its full peak and the fetus is fully developed. But to reach this final point, many changes happen.

You are now fully showing. You are likely to gain weight during the third trimester, which can in turn lead to stretch marks.
You may experience hair issues such as dry hair due to increased hormonal excitement to the hair follicles.
Backaches, swelling of joints (edema) and leg cramps become more apparent in the third trimester.
You may also start to experience false contractions, known as Braxton-Hicks contractions.
You may have bouts of crying spells or mood swings due to the hormonal changes taking place.

Why am I feeling this way during my third trimester?

Pregnancy can be hard on one’s mental health

Many people think that pregnancy is just about what happens to a woman’s physical state. This is not true. Pregnancy also takes a significant toll on mental health. You face stress not only from what is happening within you, but also from what is going around you.

Feeling conscious about your body image is very common during pregnancy. This is especially true for the third trimester.
There is a lot of hormonal upheaval happening inside you. So you may experience mood swings such as irritation, sadness, unexplained anger and even crying spells.
Feeling dreadful and anxious during the third trimester is also common. There is just so much happening, and you are approaching the due date too! Overthinking and overanalyzing the future is natural to happen.
Some women experience a prolonged period of sadness during their third trimester. This can be due to prenatal depression.
Prenatal depression comes with symptoms of insomnia, moodiness, fatigue, and feelings of worthlessness. This condition is fairly common, with 13 percent of pregnant women experiencing it.

How to do mental health hygiene

Just like we take care of our body by doing personal hygiene, we can do the same for our mind. Mental health hygiene means taking out some daily time for yourself for your mental needs. This can be taking time for your hobbies or just having a ten-minute breather. We’ll tell you some easy ways you can do daily mental health hygiene.

Check if your basic needs are being met

Are you getting proper sleep?

A happy mind resides in a happy body. If you are not getting proper sleep and diet, it will reflect on your mental health. Make sure you get at least 7-8 hours of sleep during the night. Also, pay attention to what you are eating. Fatty and greasy food is likely to make you feel bloated. They also can trigger your inflammation and worsen any depressive symptoms you are having.

Give yourself positive affirmations

Having negative thoughts during the third trimester is common. Questions such as “Will I be a good mother?” or “Will my marriage change after pregnancy?” are bound to occur. Take time to stand in front of the mirror in the mornings/before bed and just admire yourself for at least five minutes. Repeat to yourself positive affirmations, and remind yourself that you are a gorgeous, strong, and powerful woman.

Be mindful of your emotions

Spend time with yourself and your baby

You will experience a myriad of emotions during your third trimester. While it is important you don’t overthink and overanalyze them, it is also important you manage them. One way you can do this is by being mindful of them. This means when you are experiencing intense emotion, say anger, you try to focus on ‘How’, not ‘Why’. By focusing on the reactions you are having, you can manage them into healthier outlets. But if you only think of ‘why I am feeling this way’, you may end up feeling more aggravated.

Meditate, exercise, relax

Join TME’s free Yoga sessions!

You can do many simple meditation exercises to help with intrusive thoughts and overthinking. Exercise is also a good way to release happy hormones like serotonin and dopamine. You can also relax without doing meditation and exercise. Hobbies are a great way to engage your mind in productive activities. Some hobbies you can consider are: learning a new language, yoga, or starting your blog!

Some more practical tips from TME mothers and experts

Journaling: Just get a small journal or a notepad and start detailing your days. You can also write about the things that are happening around you.
Mandala Art: Don’t let the pictures on the internet scare you! It is actually very easy to do. TME has special classes where you can learn it as well.
Knitting: Sounds old-fashioned, but it is great for grounding your intense emotions. You also get to make cute wearables for your soon-to-be-born baby!
Reading good books: TME has a curated book list that you can read in your free time.
Set a worrying time: You can assign 30 minutes of ‘worry time every day. In this time slot, you can focus on everything that makes you stressed. Outside this slot, try not to think about things that stress you outside that ‘worry time
Get ready for the baby’s arrival: Some women feel better if they are prepared – so read, join classes, and educate yourself about pregnancy, birthing, and postpartum. Like you are doing right now by reading TME’s curated blogs!

Where do I get help from?

With TME, you get hands-on community support right through your phone!

Besides going to a counselor, you can also join a peer community. Many Indian women find themselves isolated, especially in nuclear families. By joining a peer community, you can share your experience with similar pregnant women. You will also get to learn from experienced mothers who have gone through everything you are going through. One such community is our TME community, and get 24/7 support and resources for your third trimester. It is completely free to join, with peer-to-peer and expert support

Every pregnancy is unique and so are its challenges. Which is why you need someone who understands you and can support you along the way. Click Pregnancy Birth & Beyond to explore our tailored pregnancy care plan, offering expert guidance and continuous support throughout your journey.

References

https://www.hopkinsmedicine.org/health/wellness

https://www.beaumont.org/conditions/prenataldepression

https://www.iberdrola.com/talent/mental-hygiene

Best Hobbies for Pregnant Women that Benefit Baby, Too!

Hypno-Birthing

The Mom Experts — Sun, 19 Feb 2023 09:54:22 +0000

Hypnobirthing aims to help a woman deal with any fear related to childbirth. This technique uses a combination of music, visualization, positive thinking, and words to relax the body and mind to control negative thoughts during labor.

In This Article –

What is Hypnobirthing?

Getting physically, mentally emotionally fit for childbirth

Hypnobirthing is a childbirth technique that uses self-hypnosis techniques and promotes deep breathing, relaxation, visualization, and affirmations/ hypnosis scripts to shorten labor and reduce painful contractions.
This technique replaces fear, anxiety, and the negative environment of labor in a pregnant woman with a confident, comfortable and relaxed birth experience.
Simple therapeutic techniques prepare a woman physically, mentally, emotionally, and spiritually fit for childbirth.

Hypnobirthing Techniques

It uses positive affirmations, suggestions, and visualizations to relax the mother’s body and incorporate positive thoughts along with balanced breathing control. It can be achieved either by self-hypnosis or with assistance from a certified hypnotherapist.
Common words used in pregnancy and labor are meticulously replaced to ensure a fear-free and comfortable childbirth. For example, the word contraction is replaced by the word ‘surge’ and dilatation by ‘blossoming’. The visualization of a blooming flower or flower opening petals is used to achieve relaxation.
Similarly controlled breathing is another technique to lower stress hormones. A simple method is to breathe through the nose, hold it for a few seconds and release it slowly through the mouth. Slow and steady breathing concentrated solely on the intake and outlet of air relaxes the body and prepares it for a pleasant childbirth experience.
Guided meditations with the help of soothing music and aromatherapy further relax the pregnant woman. It takes a state of daydreaming where the mind is filled with the things a pregnant mother loves. By controlling pain and stress hormones, the body may let go and submit fully to the baby’s delivery

Benefits of Hypnobirthing

The hypnobirthing classes also provide information on topics such as nutrition during pregnancy, labor, and childbirth.
It may not completely make the process pain-free or restricts the use of epidural, but makes sure that the labor and childbirth process is comfortable and filled with positivity.
These techniques can also be used when medical intervention is mandatory and the woman can make full use of the breathing and focus techniques.
Even under medical supervision, the mother manages to maintain a calm and serene mental state which also helps in shortening the time of initial labor.
As there are no medications involved, the chance of anything harming the baby is not a concern.
Helps the woman to actively participate in childbirth and also has a better postpartum experience and the chances of postpartum depression and PTSD is less likely to occur.

All the points mentioned above need not hold good for every woman and hypnobirthing women may also undergo a C-section based on the complications. Thus, educating oneself about such topics beforehand and having a talk with the Ob-gyn helps the couple decide whether or not to opt for hypnobirthing.

References

https://us.hypnobirthing.com/
https://www.parents.com/pregnancy/giving-birth/vaginal/all-about-hypnobirthing/
https://www.babycenter.com/pregnancy/your-body/hypnobirthing_10351603

Sex During Pregnancy

The Mom Experts — Fri, 17 Feb 2023 11:30:56 +0000

Causes Of Multiple Pregnancies

Sex during pregnancy is quite liberating and safe with a few added benefits for your partner and you. And guess what?? No need of Birth Control!

It is quite often kept under wraps, not spoken about or considered a taboo in most cultures. The various misconceptions fed by the older generations also add to the less knowledge possessed by women about this topic.

On the quest to educate our fellow sisters, here is TME shushing the hush around this topic and providing the right information that you deserve to be aware of.

In This Article –

Is sex during pregnancy safe for the baby or does it triggers labour?

Sex during pregnancy is SAFE during all stages of normal pregnancy. Normal pregnancy is a low-risk pregnancy with no complications of miscarriages and preterm-labours.

Which trimester is ideal for safe Sex?

During the first trimester, intense nausea and morning sickness cloud every ounce of your interest in any activity and sex is the last thing on your mind. However, sex drive returns to full force by second trimester and can be practiced during that time.

However, some women might also find sex during this period uncomfortable as their bodies get larger. Hence, different sexual positions can be tried to overcome this issue.

Is sex harmful to the baby?

No, the baby is well encased within the amniotic sac and the uterine muscles hold it together. There is no contact of the penis with the foetus during sex.

Can sexual orgasms lead to contractions and/ or miscarriage?

In safe pregnancies, with low to no risk, sex cannot precipitate contractions. The orgasmic contractions are different from labour.

Are there any Sexual positions for that are best during pregnancy?

Most sexual positions are good except missionary, as the growing belly requires space and missionary position can get in the way. Side-by-side, woman on top, modified missionary (with a pillow beneath for support and partner supporting them and not bearing their weight on the tummy), edge of a bed or chair support sex position are quite ideal.

Oral sex and anal sex can also be enjoyed, but with prior precautions and better avoided in conditions of haemorrhoids, placental previa.

When it is not advised to have sex during pregnancy?

In all cases of risky pregnancies which the Health care provider has previously warned, sex is avoided. These conditions include Placenta previa, premature labour, Herpes, Cervical insufficiency, ruptured membranes, abnormal vaginal discharge/ bleeding, etc.

Is it necessary to use condoms?

Sexually transmitted infection has a direct bearing on the foetus. Thus, it is always advised to wear condoms and take prior precautions before having sex.

What if I do not feel like having sex?

Pregnancy comes with a baggage of changing moods and it is emotionally a roller-coaster ride. The play of hormones during pregnancy is no joke and hence, disinterest in having sex is more than normal. Cuddling with your partner, kissing, gentle hugs and massage also adds for a perfect bonding time without actually having to go down the town.

In any case, communication is the key. Keep the forum of exchanging each other’s thoughts open and let your partner know about your concerns. Try and come to a common consensus by joint discussions with each other as well as your health care provider. And always remember that intimacy is always more than sex which improves the mental health of a pregnant mother.

References

https://www.healthline.com/health/pregnancy/sex-first-12-weeks-of-pregnancy

https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/sex-during-pregnancy/art-20045318

https://www.babycentre.co.uk/x536429/is-it-safe-to-have-sex-during-pregnancy