This document discusses mind exercises for a healthy pregnancy. It covers several topics related to pregnancy including major bodily changes, lifestyle changes, relationships, sleep, eating habits, moods, and the phenomenon of pregnancy brain. It also discusses factors that affect the mind during pregnancy like hormonal changes, lack of sleep, and multitasking. Additionally, it provides tips for maintaining a healthy mindset during pregnancy such as keeping a diary, talking to trusted sources, positive visualization, and working with a professional if feeling overwhelmed. It also discusses postpartum depression risks, symptoms, and coping strategies.

1. Mind Exercises for
healthy Pregnancy
PAU LO M I PA N D I T U PA D H YAY
CO N S U LT I N G P SYC H O LO G I ST | H Y P N O B I RT H IN G P R AC T I T I O N ER | T R A I N E R |
W E L L N ES S CO AC H
+ 9 1 9 6 1 9 6 4 0 9 2 9
I N FO @ PAU LO M I PA N D I T.CO M

2. Major bodily
changes
Lifestyle
changes
Relationship
Sleep
Eating
habits
Moods and
behaviour

3. Phenomenon of pregnancy brain?
15-40 times more Progesterone and Estrogen marinating the brain
All kinds of neurons are affected
Surge of oxytocin also affects the brain circuits
Evolutionary stand point states it is helpful because the focus is then on the baby
A British study states that hormonal changes affects spatial memory
Lack of sleep & multitasking
Speculated studies:
Increased activity in the side associated to emotional skills
Brain cell volume also increases

4. Things smart couples do
before they plan a baby!

5. Understand your priorities
Understand your relationship
Understand your partner’s priorities
Frame work goals
Check finances
Screen health conditions
Gather information
Visit a professional
Work on mental health also!

6. Other important
and known
factors
Food intake
Vitamin
intake
Exercise

7. The way our system
works.
OUR MIND IS VERY COOPERATIVE. IT WILL DO EXACTLY AS WE SAY,
PROVIDED WE GIVE THE MESSAGE IN THE RIGHT MANNER. LEARN
AND MAKE FULL USE OF THE AMAZING RESOURCE WITHIN YOU!

8. External event
Modification as
per our beliefs
Internal
representation
Emotions
Behaviour
Outcome

9. Concerns during
Pregnancy
PREGNANCY IS A PERIOD WHEREIN WE MUST BE MORE CAREFUL ABOUT OUR
MIND AND BODY. A LIFE IS DEPENDANT ON A MOTHER AND HER HEALTH CA N
AFFECT THE BABY. THERE ARE VARIOUS FACTORS WHICH ONE NEEDS TO BE
CAREFUL ABOUT. HOWEVER, FACTORS RELATED TO THE MIND AND OFTEN
OVERLOOKED.

10. Dr. Grantley Dick Read’s findings
FEAR TENSION PAIN SYNDROME

11. What is Fear-Tension-Pain-Syndrome
Fear-tension activate our FIGHT-FLIGHT mechanisms
The blood is directed to the parts involved in defense
mechanism of the body
Uterus is not a part of this mechanism
Arteries going to the uterus become tense and
constrict, restricting the flow of blood and oxygen.
Thus, cervix remains closed
The two sets of uterine muscles work against each other

12. Do mothers
really feel fear
or tension
during child
birth?
Mostly! Because
our mind
perceives child
birth as a THREAT!

13. Why is child birth
perceived as a
threat?!?!

14. Unintentional Conditioning
Negative stories
from the people,
passed on from
generations to
generations
Media
depiction of
child birth as
extremely
painful,
traumatic or
comic
Lack of
knowledge
and
awareness

15. These
factors give
negative
thoughts
Negative
thoughts
lead to
Negative
Mental
Images in
subconsciou
s mind
Leading to
FEAR
(threat!)
Leading to
fight flight
activation
Undesired
physiologica
l changes
(causing
PAIN)

16. How can you help your
mind?

17. Make a diary
Talk to trusted sources
Positive Visualisation
Positive affirmations (self made)
Read good literature
Watch pleasant movies/gentle birthing videos
Clear your doubts and concerns
Join a child birth program/yoga class
If you feel too overwhelmed connect with a
therapist

18. How will a professional help you?
Will help you
release anxieties
and worries
Will help you
relax
Teach you
relaxation/
positive
visualisation/self
hypnosis
Provide moral
support

19. Things to keep in mind
Check the credentials
Choose therapists who understand pregnancy and child birth
Focus on pregnancy and birth issues
Other emotional issues can be worked upon later
Join a child birth education program
In cases of stress and tension try HypnoBirthing

20. Postpartum Depression
Postpartum depression is a severe form of depression related to Pregnancy and child birth. A
woman’s body goes through a whirlpool of changes and so does a couple’s life.
Postnatal Blues stay for 2 weeks
PPD can stay for months
It is important to look into it

21. SYMPTOMS
Irritation/Anger
Extreme stress/ Anxiety
Appetite changes
Suicidal thoughts
Disinterest in the baby
Thoughts of harming self or baby
Feeling disconnected
Extreme exhaustion
Sluggishness
Memory loss
Sense of guilt or shame
Scary thoughts crossing the mind

22. RISK FACTORS
History of severe
pre menstrual
syndrome
Family history of
postpartum
depression
Traumatic or
disappointing
birthing experience
Poor support
system
Marital issues
Financial worries
Substance abuse
Having children
while very
young/old
History of fertility
treatments
Difficulties in
breast feeding
Quick wean
Chronic pain

23. Can men suffer from
Post partum
depression?
YES! IT AFFECTS MEN AND WOMEN BOTH.

24. Other factors
Lifestyle change
Dynamics between the couple
Added responsibility
Caregiver for the wife
Lack of self care
Speculations of hormonal changes in
studies

25. Coping with PPD
Clear your priorities
Make a schedule and try to follow it
Accept additional help
Eat healthy
Wean slowly
Be patient
Join a support group

26. Disclaimer: It is high time we realise post partum Depression. Please understand and support
those who don’t seem fine after the child birth. Be kind and helpful. Reach out if need be!

27. THANK YOU!!!