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Pregnancy is one of the amazing stages in a woman’s life. It is a time full of love and excitement, especially when you are near to giving birth. It is also a time where you have a whirlwind of emotions because your hormones are spiking up and down, and you cannot control how you feel. “Anxiety, depression, and stress in pregnancy are risk factors for adverse outcomes for mothers and children. Anxiety in pregnancy is associated with shorter gestation and has adverse implications for fetal neurodevelopment and child outcomes,” stresses Christine Schetter, PhD.

Sometimes, you don’t understand where all of your feelings are coming from. Without the proper support, your mental state can go crumbling down, and it can be a massive problem for you and the baby you are carrying. “The womb is an influential first home, as important as the one a child is raised in, if not more so,” says study leader Catherine Monk, PhD. This is what psychologists fear, which is why they recommend treatment.

Continue reading “Pregnancy And Your Mental Well-Being – Psychologists Recommend Treatment”

 

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Pregnancy lasts for forty weeks and they are divided into three trimesters. The 28^th week to the 40^th week is the third and final trimester of pregnancy. The third trimester can be the most stressful one because you’re anxious and trying to prepare for childbirth and organizing the home to be a baby-friendly one.

 

Changes That are Experienced During the Last Trimester of Pregnancy:

You might notice somebody changes during the last trimester. Here are some changes:

• Swollen feet, ankles, fingers and sometimes even the face.
• Your baby will move a lot more during this trimester.
• Your uterus might tighten occasionally, it’s not unbearably painful. This is called Braxton Hicks.
• Some might have difficulty with sleeping.
• Your breasts can also start getting tender and sometimes you might leak watery milk.
• The need to urinate more often.

 

Some Tips to Stay Healthy During Pregnancy:

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• Exercise, even if it’s just by walking. However, don’t over exert yourself or perform any strenuous exercises.
• Consume your prenatal vitamins that are prescribed by your doctor.
• Have plenty of rest and also get lots of sleep, you’ll miss this after your baby is born.
• Take care of your dental health, poor dental health is linked to premature labor.
• Keep yourself hydrated by drinking lots of water.
• Avoid alcohol, caffeine, smoking, and drugs. This is obvious.
• Oily, greasy and junk foods.
• Raw fish.
• Long distance car trips and even flights.

 

What Foods You Need to Include in Your Diet:

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It’s important to eat healthy foods throughout pregnancy and especially during the third trimester when you are so close to giving birth. According to Marlynn Wei M.D., J.D. “Food is important, not just for our physical health but also for our mind.” Here’s a list of foods and vitamins that are vital to have during the third trimester of pregnancy:

 

Protein:

With your body changing rapidly, you need enough protein to get you through these changes. Including more proteins can also decrease the chances of diabetes. Here are some foods that are rich in protein: fish, meat, beans, dairy products, and eggs.

Iron:

Iron-rich foods are extremely important to consume during pregnancy especially the final stages. This is because pregnant women tend to lose iron during pregnancy. Lack of iron causes anemia, which leads to dizziness, feeling week and fatigue. Your unborn baby also requires iron for their development. Here are some foods that are rich sources of iron: red meats such as steak and lamb, green leafy vegetables such as spinach, lettuce, kale, broccoli, etc. Some other sources of iron are seeds, beans, dates, and poultry.

 

Calcium:

Calcium-rich foods are required for the unborn baby’s bone development. Calcium is also great for increasing your milk supply, to ensure that you consume them even after giving birth. Some calcium-rich foods are dairy products, tofu, almonds, and salmon. “Around 99 percent of the calcium in the human body is found in the bones and teeth; it is essential for the development, growth, and maintenance of bone,” Nancy Choi, M.D. explains.

 

Fruits and Vegetables:

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These are extremely nutritious and they are packed with vitamins and minerals. All the nutrients that are required for both mom and baby. They also help with keeping you hydrated. You can also make smoothies, fruit salads, include them in your oatmeal or you can eat them on its own. “Sufficient intake of fruits and vegetables has been associated with a reduced risk of chronic diseases and body weight,” Rajesh Jeewon and co-author wrote.

Magnesium:

This helps with repairing damaged tissues and it also helps with the absorption of calcium. It also helps with reducing the risks of premature birth. So, ensure to get plenty of magnesium-rich foods. Here are some magnesium-rich foods: oats, avocados, nuts, legumes, pumpkin seeds, almonds, barley, and beans.

 

Nuts:

Nuts make great snacks and they are also very healthy. If you don’t have an appetite, then you can always snack on nuts. You can try having some almonds, pistachios, walnuts, etc.

 

Vitamin C, B6, and B12:

These are essential for the growth of your baby and also the placenta. Here are some foods that are high in these vitamins: citrus foods, chickpeas, bananas, whole grain cereals, and fresh fruit juices.

 

 

 

 Life-changing nine months like no other. These are nine months of putting your life at stake for another human being. You see your body continually adjust every day, and it’s a scary yet exciting experience. While what people see are just the physical changes, the nine months of seeing your body accommodate another human being is also an emotional whirlwind. Mary L. Gavin, MD further supports this by saying that “Pregnancy brings a mix of feelings, and not all of them are good. If you’re feeling worried, you’re not alone. Worry is common, especially during a woman’s first pregnancy or an unplanned one. It can be even harder if you’re dealing with depression or anxiety.”

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Thus, more than the physical changes, preggos should also monitor their mental wellbeing. Check some of these key points about why mental wellness is vital for you and your baby.

 

Remember That Mental Wellbeing Is As Important As Physical Wellbeing

In the midst of all your baby preparations, you might be putting your life on hold. Your mental wellbeing should be of equal importance as your physical wellbeing. A majority of moms suffer from anxiety even before childbirth and don’t do anything about it. According to Joel L. Young M.D., “We do know that, left untreated, some mental health disorders can lead to women making unwise choices that compromise their health and their baby’s, such as drinking or using recreational drugs.”

 

If you are visiting your obstetrician at least once a month for your physical workup, why not visit your psychiatrist once a month as well? In doing this, you will be mentally prepared for the arrival of your baby.

 

Remember, your child also feels everything that you are feeling. If you are happy during your pregnancy, chances are your child will be a happy camper too. On the other hand, if you feel anxious most of the time about your pregnancy, your child’s mental and emotional development will be negatively affected as well. Katherine Wisner, MD reminds colleagues about treating patients, “If you’re going to treat a pregnant woman with a medicine, you owe it to her to treat her effectively, because the justification is reducing that disease burden. We don’t want to treat women partway. We want to reduce that disease burden fully.”

 

Prevent Postpartum Depression And After-Childbirth Issues

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A lot of new mothers suffer from different mental health issues after childbirth. Due to their additional roles, trauma from childbirth, and taking care of a newborn, some moms even suffer from depression. If left unaddressed, postpartum depression can adversely affect both mother and child. Some mothers tend to take postpartum depression lightly. They think that the baby’s needs are more important than their own emotional wellbeing.

 

Do you remember the story about the mother who left her home out of the blue and went for suicide? However, this story is a concrete example of the reality of postpartum depression: unless you take action, depression can lead to suicide.

 

Put in mind that you cannot give the best care for your child if you are unwell. Don’t worry too much! There is still hope. As an expectant mother, you can still prevent postpartum mental health problems from happening to you.

 

What You Can Do

Now that you know that mental wellness is essential, especially for pregnant women, you might be asking: what should I do?

 

• Enjoy Your Time Alone

When did you have your last breather? Take time to relax and enjoy. Put your list of things to buy and things to do on hold. Appreciate your surroundings by going around your neighborhood. You can also go for window shopping in a mall.

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• Talk To Your Husband Or Partner

If you are already overwhelmed with your upcoming responsibilities or you are anxious because of your growing belly, share your feelings with your husband or partner. You can discuss your worries with your partner over dinner or while doing your afternoon walk. You will surely feel relieved after.

 

• Eat Healthily

What you eat during your pregnancy also affects your emotional wellbeing. Try eating balanced meals every day and see how it changes your daily outlook.

 

• Sleep Well

Don’t underestimate the power of sleep. If you have a full rest, you will feel more energized. Meanwhile, if you get less than 7 hours of sleep daily, your baby’s development will be affected.

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• Seek Therapy

Going for therapy is one of the best decisions you can make for your mental wellbeing. When you have a trusted and professional confidante, you will feel more relaxed. Moreover, your therapist will help you ease into your new role as a mother.

 

In summary, maintaining mental wellness is needed by all pregnant women. While most pregnant women tend to focus on their physical health, mental wellness is essential in taking care of your baby. If you take care of your mental health during pregnancy, you can also prevent having mental health issues after your delivery.

 

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Experiencing an unwanted pregnancy might be one of the biggest challenges one may face. Coming to terms with this unplanned event may give an intense emotional dilemma to a woman. This stress may even intensify more when a woman is not in a relationship. This lack of support from a partner sometimes leads to mental health disorders, specifically depression. Hilary S. Connery, M.D., Ph.D. and co-authors say that “Unplanned pregnancies are associated with higher rates of maternal infections, obstetric complications, low birth weight, childhood growth stunting, poor child development, and subsequent child abuse or neglect.”

Depression Caused By Unwanted Pregnancy

For some, pregnancy is one of the happiest happenings in a woman’s life. However, for those women who experience an unwanted pregnancy, this phase might be a time of fear, stress, and confusion. “The pregnant woman may also have worries about the delivery of her baby or about her inadequacy as a mother,” states Amy Kranzler, PhD.

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During pregnancy, some women experience antepartum depression. It is caused by the hormone changes which significantly affect the chemicals in the brain. This process usually leads to anxiety and depression. Add to this depression the stress brought about by the unwanted pregnancy, and most likely, these women will face a more serious case of depression.

Women in this challenging phase usually experience the following symptoms for a minimum of 2 weeks:

• Difficulty in concentrating, focusing, and thinking
• Unable to sleep properly
• Persistent sadness
• Regular thoughts of suicide, death, and hopelessness
• Loss of interest in enjoyable activities
• Panic attacks and anxiety
• Change in eating habits
• Lacking energy
• Feeling irritable most of the time

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Steps To Deal With Depression

Anyone who experiences depression might find themselves lost. Hence, knowing the steps to deal with this mental health illness is critical to overcoming this kind of depression.

• One of the most important things is to look for emotional support. This support can be your partners or any family member. Make sure to talk to people that you trust, so it is easier to overcome the sadness and emotional rollercoaster. Joining support groups may also help gain more emotional support.
• Consider counseling. If you are having difficulty in making a decision, seeking help from professional counselors may help. Experiencing unwanted pregnancies sometimes lead to feeling ambivalence and resentment towards the baby. Counseling may guide someone to sort out these feelings.

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• Changing some lifestyle factors may also address this mental health problem. These changes include having a healthy diet, reducing stress, engaging in regular exercise, and learning relaxation techniques such as meditation and yoga.
• Another treatment includes taking medications, particularly antidepressants. However, you must first consult a professional before trying this kind of approach. Medications have some unwanted effects on newborns like heart problems, physical malformations, low birth weight, and pulmonary hypertension. Hence, individuals should not rely on this kind of approach.
• Herbal remedies also positively affect moods and the hormone serotonin. Pregnant women should seek help from their nutritionists what kind of remedies to take. It is essential to not use these supplements without the go signal of professionals since some remedies clash with other medications taken by pregnant women.

Adenike Bitto, MD and collaborators explain that, “Pregnancy intention connotes the complex process dealing with the desire of an individual or a couple to achieve or avoid conception.” If faced with an unwanted pregnancy, it is essential to take the points above seriously. Engaging yourself with these practices may help overcome the depression you are feeling and figure out the best solution for both you, as a mother, and your baby.

 

 

 

If you are considering New York as a place to practice being a psychologist, then you’re most likely deciding for the best. As someone who has years of experience in the profession, I can genuinely say that this is probably the most rewarding career path ever. You might feel that I’m a little bit biased for I have been in this career path for a long time now, but rest assured that I am as objective as I can be.

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Before I start discussing my reasons why I consider New York as the best place to be a psychologist, I want to state a disclaimer first. Remember that when I’m talking about this profession, I am referring to private practice—not working in a clinic, hospital, or school setting. I’m not belittling those who are taking their practices in these avenues. Instead, I’m just not exposed and credible enough to generalize the practice of psychology in those contexts.

Being A Psychologist In New York

There are several reasons why being a psychologist in this city is the best experience someone could ask for. Let me share some with you.

• You get to meet the most talented, dynamic, and brilliant people in the world. New York is a state which caters to almost EVERY job position in the whole world. Because of the diverse environment the city offers, you will most likely encounter different types of personalities. You might meet people from seven different countries all in one day. It is an excellent avenue for you to expand your knowledge regarding people’s behavior and their culture.
• Being a psychologist in New York also helps you become an expert about the city without even putting so much effort into it. The diversity of your audience gives you a platform that teaches you about city life, fashion, latest trends, art, and anything about New York. For example, you get to talk with your clients about various theater acts after they watch the show or you get to learn from them regarding their latest technological innovation at work.
• You also will feel that you are making a difference in the world through this role. Since you get to meet various individuals in different fields, you’ll think that you contribute to the world’s betterment if you get to help your clients in their problems. For example, I had a session with an environmentalist who was not in the best condition when I met her. Luckily, she was able to recover from her problems after our series of sessions. Now, she’s spearheading the best environmental initiatives in the city. It makes me feel that I have contributed to these initiatives by helping her.

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How To Be A Psychologist In New York

You now have a peek on how the life of a New York psychologist goes. If you believe that the big city is indeed the best place to practice the profession, then familiarizing yourself with the process of obtaining your professional license is crucial.

Step 1: Obtain a doctoral degree in psychology.

After graduating from your undergraduate degree, you need to get a doctoral degree. The state wants to make sure that their psychologists are exposed enough with the ins and outs of the profession. Note, however, that you should only take programs that are registered as “licensure-qualifying” to get accredited.

Step 2: Accomplish the experience requirements.

Before you get your license, you have to reach the experience requirements first. You must accomplish at least two years’ worth of experience, equivalent to 1750 work hours per year. There are two options on how to go about this:

• Teach psychology in a college or university.
• Take part in a university-approved doctoral-level field experience, research, internship, or practicum. Research work for your thesis or dissertation does not count as working hours.

Step 3: Pass the psychologist licensure examination.

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The Examination for Professional Practice in Psychology (EPPP) handled by the Association of State and Provincial Psychology Boards is the only industry-specific test that caters to psychologists. The EPPP covers several topics, these being the following:

• Research methods and statistics
• Biological bases of behavior
• Treatment, intervention, prevention, and supervision
• Cognitive-affective bases of behavior
• Assessment and diagnosis
• Social and cultural bases of behavior
• Growth and lifespan development
• Ethical/legal/professional issues

Being a psychologist in the Big Apple is indeed the most significant thing that has ever happened to me. I know that you’ll have doubts somewhere along the way, but always remember that pushing for this career path is not only fun and exciting but also rewarding.

 

 

A few weeks or months ago, you were so thrilled to see two adjacent lines on your pregnancy test. Now, you might be feeling restless, worried, and unable to sleep because of the paranoia that something might go wrong. During this time, you might be experiencing various changes in your body and even in your whole life—random people touching your belly, your family treating you like a princess, and your partner panicking with you.

Believe it or not, anxiety is common during pregnancy. However, it is essential that this problem does not rule your life. There are several ways on how to beat pregnancy anxiety. Here are some which you can use to cope with your thoughts and emotions during this stage.

Look For Support

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If you are experiencing this feeling, you should talk to someone with what you are feeling. Your partner, family, or friends may be able to provide you with some support. You do not have to tell them everything; just releasing what you feel may help you ease your head a little bit.

If you do not have the courage to consult these people, you may also seek the help of a professional therapist who is trained to address these kinds of problem. You can even look for those who specialize in servicing pregnancy women.

Meditate

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“Mediation is an easy and simple way to help deal with some of these challenges, making this memorable journey enjoyable.” says Dr. Sherry Ross, M.D., OB-GYN and women’s health expert at Providence Saint John’s Health Center in Santa Monica, CA. If you have not tried meditation before, now is the perfect time to start. Meditation is an effective way to put out some stress and calm you. The goal of meditation is to alleviate your pregnancy anxiety by quieting your mind for a certain period. It might be difficult to attain, especially for beginners, but practicing on a regular basis will help you achieve this peace of mind.

To guide you, all you need is to position yourself in a quiet area for a minimum of 10 minutes. Some people prefer meditating in the morning so they can live peacefully throughout the day. However, others choose to do this before they go to sleep. The important thing is to make sure to meditate every day, preferably at the same time as well.

Choose A Doctor You Trust

It is crucial to look for a clinic and doctor whom you can trust. This way, you will be able to feel safe throughout your pregnancy. You should find yourself comfortable asking questions about the pregnancy and calling about concerns outside clinic hours. If ever your doctor is condescending and dismissive, make sure to see another doctor.

A piece of advice: if your doctor is not worried, you do not have to worry either. It means that you are going through normal pregnancy situations to the point that your doctor is confident with this since he or she has encountered many similar instances with that of yours.

Cut Down Your Stress

“Pregnant women need to be educated in recognizing when they have stress, the consequences and some of the simple things they can do to make a difference.” says Dr. Calvin Hobel, MD, director of maternal-fetal medicine at Cedars Sinai and a professor of obstetrics/gynecology and pediatrics at University of California, Los Angeles (UCLA). Stress at work and home always increases anxiety. Even though you cannot avoid some degree of stress, it is still important to look for ways to reduce stress. Here are some suggestions for you to do:

• Lessen your work hours if possible. Try to consult your bosses regarding this decision.
• Make a schedule for your whole day. Doing this will help maximize your time and eventually avoid stressful happenings.
• Ask help from your partner, friends, and families when it comes to errands and tasks in your home and work. This way, you will be able to lighten your load.

Exercise

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“We know that exercise can, and does, alter brain chemicals such as endocannabinoids, GABA and glutamate, helping to improve both anxiety and depression,” says Dr Lynne Drummond, Consultant Psychiatrist and Senior Lecturer with South West London and St George’s NHS Mental Health Trust.  It is important to find activities where you can release your stress and anxiety. Physical activities release endorphins in your body which serve as natural painkillers inside your brain. Moving your body through yoga, jogging, running, or any other sport can help you with this. Any activity which gets your body moving can help you with this process.

For its full effectivity, doctors recommend dedicating at least 10 minutes of any kind of aerobic activity. However, it is crucial to speak with a professional with the best exercise routine which will not negatively affect the pregnancy.

Create A Journal

There may be times that you are not comfortable talking about your feelings, but it is essential that all of those emotions go somewhere. This way, it won’t build up inside you.

Starting a journal may be the best way to let out your thoughts without having to be scared of the fear of judgment. Writing these helps you reflect and organize all of your worries. It can help you track your stressors and triggers which your doctor can use to craft the best strategy for your recovery.

Anxiety during pregnancy is normal. However, you have to remember that what alleviates another individual’s anxiety might not lessen yours. Hence, it is important to try different strategies for you to be able to figure out what works for you.

 

 

Seeing your baby for the first time can bring about a mix of emotions. Happiness, joy, excitement, a bit of fear and maybe, some anxiety are valid feelings especially after undergoing the pains of labor and birth. These waves of emotions will pass for some and everything will be back to normal again. For other mothers, it’s not that easy. Their worry and stress become so strong which will turn into depression – postpartum depression.

  

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Symptoms of Postpartum Depression (PPD)

After childbirth, the new mother will experience a condition called postpartum baby blues. It will not last for a long time, though, maybe a week or two at most. If the baby blues don’t go away after two weeks, it can be a more serious health disorder which can eventually lead to PPD. “Ten to twenty percent of women experience significant depressive symptoms after the birth of a child. Of these, 5 to 10% experience severe depressive symptoms, meaning that about 1% of women develop a severe depression after childbirth,” says Eugene Rubin, Ph.D.

Here are some signs of postpartum baby blues that goes away after a few days:

• Change in moods
• Being anxious
• Sadness
• Touchiness
• Overwhelmed
• Tearful
• Can’t focus
• Lack of appetite
• Sleep problems

If the mother will feel the above-mentioned signs for longer than two weeks and the feelings are intense or severe, then, it may be PPD. Here are other symptoms of PPD, aside from the ones already listed:

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• Can’t feel that baby bond
• Isolating self from family and friends
• Insomnia or sleeping too much
• Excessive eating or not eating at all
• Fatigued all the time
• No energy to get up from bed or to move
• Angry all the time
• Fear of not being a good mother
• Guilty feelings
• Thinking that you’re worthless, hopeless or helpless
• Can’t seem to think well, plan, organize or make sound decisions
• Panic attacks
• Thinking about self-harming
• Contemplating suicide and/or death

“The experience of shame can interact with depression in important ways that can maintain or worsen the severity of clinical depression. Classically, the depressed person engages in behaviors that they aren’t proud of,” says Erin Mendoza, PsyD.

Postpartum depression is not a micro disorder. It is a real condition which can be critical for the person suffering from it when left untreated. If you are a mother who just gave birth and you’ve been experiencing the at least five of the signs and symptoms mentioned above for more than 15 days, then, you need to see a mental health care professional.

What to expect from your mental health care provider

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Most of those who have been diagnosed with Postpartum Depression is recommended to do two things – seek continuous mental health treatment and to take antidepressants until cured.

For mental health treatment, psychotherapy or talk therapy are preferred. “Individual therapy can be helpful, but we found that when mothers are involved in therapy groups where they discuss their experience of depression with other mothers, that they feel validated, greater understanding and an increased sense of social support, according to women who have participated,” says Roseanne Clark, PhD. You go to a shrink and then talk about what makes you feel the way you feel. You can also opt for anonymous chat sessions if you don’t want a face to face encounter with your therapist.

As for medication, some antidepressants are harmless for those who are breastfeeding. Only a psychiatrist can prescribe these medicines for you and you must take it as directed. Consult with your mental health care provider on the side-effects of pills on you and your baby.