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By Lalchawimawi Sanate
Pregnancy is joyful and a blessing. Women experience many changes in their body during the course of a pregnancy. Morning sickness, lathery, vomiting, fatigue, gradual weight gain, swelling on their feet, ache and pains on muscles and joints. Things which one could do easily do without any help before becoming pregnant, can become a difficult task post pregnancy, this changes gives a lot of stress to a pregnant women. Stress can be brought on by things like submitting reports before deadline, organising the household, job changes, financial burden etc. these can become overwhelming during pregnancy.
Pregnancy related stress can be due to:
>Physical body changes due to pregnancy.
>Dealing their pregnancy with complication like bleeding in the 1st Trimester, severe hyperemesis, need for bed rest during early pregnancy.
>Fear for miscarriage.
>Worried about Baby's wellbeing inside the womb.
>Fear of Childbirth and worried if she can take good care of baby.
>Previously anxiety or Depression issues.
Pregnancy related stress can be due to a various of reasons including physical changes due to pregnancy. | Photo by Elisa Ventur on Unsplash
Effect of Stress during Pregnancy on a Woman and her unborn child:
Stress during Pregnancy can have a lot of unwanted effects on a mother and baby. Maternal stress is also associated with maternal high blood pressure, fetal Low Birth weight and Preterm birth. Lilliecreutz, C., Laren, J., Sydsjo, G. et al. Effect of maternal stress during pregnancy on the risk for preterm birth. Concluded that Approximately 20 percent of the preterm birth in the study were estimated to be due to maternal stress exposure during pregnancy as an attributed risk. Identifying the stressor or the cause of stress is important to reducestress during pregnancy.
* Overall simple things which can help reduce stress are as follows :
>Attending regular antenatal exercise session: Regular antenatal exercise helps in maintaining healthy weight gain, stronger muscles, gives you more confidence, reduces pregnancy related musculoskeletal complains. Exercise improve your mood due to secretion of hormone called Endorphin, it induces relaxation and helps you sleep better
Regular antenatal exercise helps in maintaining healthy weight gain, stronger muscles, gives you more confidence, reduces pregnancy related musculoskeletal complains. | Flickr
>Having a good support system, family or close friends where you can share your doubts and fear.
>Attend Childbirth Education Classes with your childbirth partner - A childbirth partner can be your best friend, sister, mother or your husband. Childbirth Education helps pregnant women to approach Pregnancy, Childbirth, post-delivery and new born care with confidence with the information and support given on Childbirth Education Classes
A childbirth partner can be your best friend, sister, mother or your husband. | Photo by Icons8 Team on Unsplash
>Try new hobbies or engage in your favourite activity: By starting new hobbies like sewing, cross-stitch, crochet, baking, reading, writing etc will also help you more connected with your baby and new hobbies are good distraction from your stress and worries.
By starting new hobbies like sewing, cross-stitch, crochet, baking, reading, writing etc will also help you more connected with your baby. | Photo by Imani on Unsplash
>Attending Antenatal Childbirth Education class helps a Women by reducing stress and dealing with pregnancy: Lamaze childbirth Education is one of the renowned and widely appreciated worldwide. Lamaze has been in this world for 6 decades. Evolving with latest evidence base research. The goal of Lamaze is to give women confidence on their ability to give birth naturally.
Why attending Lamaze childbirth Education class is important:
In Lamaze Class you will learn new interesting things about pregnancy, labor and post-delivery care. Learning how to connect with your baby and partner. Helps you understand, learn and discover the simple way to cope labor, techniques like positioning, relaxation, movements, massage, breathing, tension release, visualization and use of simple tools. Lamaze class gives you time to address and discuss the different types fear and concerns - addressing fear and anxiety during the class aids in understanding. A childbirth educator will answer with evidence based research findings .They have been trained on how to address your fears and doubts. Women who discuss their fears and concern have more confidence during pregnancy and their labour.
In Lamaze Class you will learn new interesting things about pregnancy, labor and post-delivery care. | Flickr
Fun learning about new born care and the role of partner after the delivery for better bonding with your baby and debunking myths about pregnancy and childbirth are all collectively discussed. Lamaze Childbirth education class can be in a group, individualized session, off line or online interactive class. Class can be 1-2 hrs, once in a week or twice in a week, for a month. It can be 6 hours of 2 days class. Childbirth Education is encouraged in the third trimester, but it's wise to attend the sessions from the 2nd Trimester. With all the information and interactive sessions a pregnant women can address her worries and learn how to relax for a healthy pregnancy.
(Article originally published on IANSlife) (IANS/ MBI)
Keywords: childbirth, pregnancy, education, depression, lamaze childbirth education, class
When it comes to our day-to-day life, there are several things which help us enhance our day with every step. One such thing is music. It enhances, motivates and boosts certain aspects of our personality in ways that may not come into notice. There have been several researches on how music affects human brain. Studies show it helps us in recovery and healing, and also, encouraging us to be better if exposed to the right kind and fit.
From kids to elderly, music as a commodity, can be consumed by all. It is the universal language that is spoken by each and every being, from animals to humans to plants, each respond to it in their own ways. Suffice to say, we are united by music and the effect it has over us. Plants, for example, grow better when exposed to good music. Many songs are being composed specifically to enhance and boost their growth. Same is the case for humans. For humans, the right kind of music can boost good health, physically as well as mentally. You might have noticed how in gyms, upbeat music is played. That is to channel energy into everyone present. It adds to the workout. Several researches around the world have shown better physical output when exposed to appropriate music. Fast paced songs with upbeat nature channeled speed and the slower ones slowed downs the listeners, without them noticing. The sub-conscious effects of music are continuously being studied.
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Our heart starts beating according to the music we are listening to.Unsplash
Listening to upbeat or happy music also reduces stress and pressure from our minds. Many people become relaxed while listening to calming music. This is why calming sounds are used during a yoga session. Classical music seems to have the same calming and soothing effect. Furthermore, classical music has much more advantages over metal or techno music, it has proven to enhance learning and improve sleep in its listeners. A study was conducted in which participants were divided in groups where one group was exposed to classical music, another to metal and last one was supervised without any music. The group exposed to classical music showed healthier sleeping pattern than the rest.
Also Read: Undiscovered Music Trends For Indian Music
Several brands and outlets encash on different characteristics of music. Calm and soothing music is used in spas to help customer relax. It is a known fact that our heart starts beating according to the music we are listening to. So, music with faster beats will have our heart beating faster and the slow one will have calmer effect. This is why slow music channels calm. And the same fact has led to faster and upbeat music being played in food outlets. A study conducted in a farm, where people were invited to have food, where one half was exposed to slower music and for other fast-paced music was played. Not only did the group exposed to fast-music ate faster but also ate more than the group who ate in slower one. Next time you are in a food outlet or a restaurant observe the kind of music they are playing and the eating pattern.
Music can even be a facilitator of communication. We can sometimes convey our thoughts through the medium of a song. Sometimes someone’s words justify our inner feelings better than us. Or sometimes a song brings back certain memory or a place, and takes us to that certain moment. To say music is a time-machine would not be wrong. It is a dynamic blessing that can be used throughout our lives.
Key Words: Music, Calm, Soothing, Effects of Music
As more and more people are acknowledging the importance of their mental well-being, the wave of awareness the acknowledgment has brought is unprecedented. It may not have paved a clear path towards complete healing but it certainly has shown the way. The awareness is the key to heal. Healing begins only after the problem is identified. Similar to physical illness, the identification of the problem area is the first step. Even in case of a minor wound, when we go to the hospital the nurse first locates the wound. They, then, ask how we got hurt and identify the nature of the wound. Only then, they clean, put ointment and wrap it up if it needs wrapping and protection from air and dust. Sometimes, that protection is not needed. The wound heals out in the open. Same goes when it comes to healing of a mental trauma or illness. Sometimes, we confine in professionals or our loved ones, in order to let it out and process it openly. Sometimes, the trauma reduces with time. In any way, being aware and vigilant is the way to go.
Being knowledgeable about life in general, opens many channels for you. Being knowledgeable about yourself, opens gates inside you that lead to spiritual and general awareness about the concept of self. And the inner awareness is not necessarily internal, it can be seen from the outside as well. When we have positive energy from within it radiates physically as well. Have you encountered someone who’s spiritually awakened and aware? Do they stand out in the crowd? There are prominent examples of people who have made their mark in history, there is Swami Vivekanada, his awakening has revolutionised generations, one live example we can witness is The Dalai Lama.
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Healing is part of the spiritual journey.Unsplash
Also Read: Follow These Tips For a Better Mental Health
Awareness is the first step towards the staircase of spirituality. Healing is part of that journey. In our world, we go by our lives without paying much attention to causes of our actions. Every little thing we do, we do it for a reason. We might be suffering without being aware of it. There might be certain actions which are screaming those are trauma-response and not really us. But we go by our days, without paying heed to the fact that it really is the small actions that carry weightage in our lives. When we become attentive and thoughtful with what we do, we introspect, and then act. Thoughtless actions do not bear much fruit anyway. Thoughtfulness not only benefits us personally, but makes world a better place to live in. It really is the need of the hour to introspect every little doing and if it does not fit with the idea of self, then, it is time to find the root cause of what has us where we are.
Being self-aware is crucial as a human quality as well. When we face our problems, we gain experience, that experience leads us to understand and empathise with others’ sufferings too. It is a wholesome development.
Key Words: Self-awareness, Spirituality, Thoughtfulness, Mental Health
Honestly, who hasn’t watched one of the epic series of HBO– Game of Thrones?
There’s no question that when the first episode of Game of Thrones was released on April 11, 2011, the youth population of the world became exuberant. The main reasons behind this reaction was, first, the theme of the show, and second, the hidden lessons which it put forward.
Some of the valuable lessons which the Game of Thrones taught us are:
1. The pack always survives. This aptly meant that whether your pack consists of your family or your friends, you are the strongest when you are surrounded by a support system. This is what Ned Stark taught his children, to be together when “the winter comes”.
2. Never forget who you truly are. One of the most important lessons was given by Tyrion Lannister. He taught us that we should never forget who we really are. This means that we must not forget our bad habits and where we lack. So, once we know who we are, no one could ever use our lagging points against us.
3. Reading is necessary. Tyrion Lannister said, “A mind needs books like a sword needs a whetstone.” There is absolutely no denying that reading is not a habit now-a-days, but a necessity. If you want to be sharp and smart, then you must devote sometime to books, for they would teach you a lot!
4. Always pay your debts. Well, one of the most philosophical and learned houses if Game of Thrones is House Lannister. And so, one of the sayings of their house is, “A Lannister always pays his debts.” From here we get another life lesson that we must always pay off what we owe from people.
5. Always believe, “You know nothing.” Ygritte said this to Jon Snow in a teasing manner. But, this is actually for all those who believe that they know each and everything. Well, never believe that you know everything. Always learn from new experiences and never hesitate to take advice from others.
So, these were five most significant lessons which the series Game of Thrones offered us. In reality, we all are aware of these lessons, but we never really work upon them. But now, let’s try to understand each lesson and become the heir someday!
Keywords: Entertainment, Game of Thrones, HBO, Series, Youth, Lessons.