• Peer support groups (such as Alcoholics Anonymous (AA), Narcotics Anonymous (NA), etc.)
• Therapy and Psychiatry
• Inpatient detox/residential drug or alcohol treatment
• Medication-assisted treatments
• And more

You can visit the online SAMHSA treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.

The lists below are not all-encompassing, but they should help you get started with your goals. 

Substance Use Resources

Alcohol Resources

Opioid Resources

Smoking/Tobacco Resources

Mental Health Providers

To Learn More About Substance Use and Health 

Next Steps

Reducing or eliminating substances is not always easy! It can certainly be a challenge, but with the proper support, you can be on your way towards achieving your goals.   

The first step is connecting with a resource that is right for you. You can also speak with your primary care provider to discuss any concerns you may have. Your insurance company should be able to provide you with guidance on inpatient and outpatient treatment when needed.  

There is hope.  Reach out and allow yourself to receive support because you deserve to be healthy and happy! 

Reviewed by the Ovia Health Clinical Team

Dear Ovia, How to deal with a controlling MIL who says horrible things to her son?

First of all, let me just say that I am so sorry you’re dealing with this. Pregnancy is challenging on so many levels (even if everyone is healthy), and having conflict within the most important part of your family must be super stressful. Let’s talk about your role in this. 

One of the biggest things that pregnancy and parenting changes is your primary relationship. Even though this question is about your mother-in-law, the solution can be found within your relationship with your husband. It’s his responsibility to set boundaries when it comes to his mother. This is obviously easier said than done, but at a bare minimum she should not be permitted to be hurtful to you or him in word or in action. And he has to lay that out for her.

She is going to need to hear what behavior is and is not OK when it comes to her relationship with him, with you, and with your growing family. And, unless you have an excellent relationship with her, she needs to hear this from him. I can imagine it’s going to be very difficult for him to set boundaries and consequences with her (especially if he hasn’t done this before), but I imagine this pattern is something that he wants to change as well. 

This shouldn’t be your burden! But it is your burden to get the conversation going with your husband and separate yourself from your mother-in-law as much as possible until that’s accomplished. 

If she is being verbally abusive and controlling, they may need more support than just talking as two adults. If therapy isn’t accessible to the two of them, is there a family member who is great with conflict resolution who could act as a mediator? A member of the community or a religious leader who could be present for this conversation? Now is the time to act on boundary setting for the wellness of your family.

Cycles of mistreatment can be broken, and hopefully your husband sees that there is some work that must be done — ideally as soon as possible.

Read more from this series

• How to get my partner involved in baby preparations?
• Will we still have time for each other?

Dear Ovia, I’m worried about not having enough time for myself and my relationship when this baby gets here. How can I make sure we’re still feeling connected after baby get here (and don’t only talk about the baby, which has already started!)?

Kudos to you for recognizing that a major shift is happening — even before the baby’s birth! Early parenting advice focuses on what to do to prepare for baby, birth, breastfeeding, and beyond. It rarely centers the couple at the start of it all, and yet feeling positive about your relationship is so important for satisfied parents and a healthy family.

Your family will change, as you’ve noted, and that’s something to expect. The new human in your life will not just be an addition to your previous life, or something to “fit in.” It’s okay to feel overwhelmed, overjoyed or a mix of both by the responsibilities of new parenthood and how different life will be. 

Talking with your partner about how to maintain some time for yourself and your relationship is the best place to start. The type of leave you’ll both have from work and the support you have from other family and friends is an enormous factor. But even if you have very little outside support, you can start small, “Hey I hope I can decompress for a half hour and (insert hobby here) every Thursday when you get home early. What kinds of things do you still hope to have the flexibility for?” When it comes to your relationship, you may have to adjust your old ways of connecting depending on what kind of support you have, and how comfortable you feel leaving your baby when the time comes. It’s okay to want solo date nights or to adjust them to brunch. It’s also okay to feel like you can maintain and grow together with your baby around. Having an ongoing dialogue with your partner about what’s working will help!

And as for not only talking about the baby — well, that’s a tough one! Couples certainly make loving rules for themselves to set a timer for other conversations before they can talk about babies or look at pictures together. I know people who even read the same book simultaneously so they can have their own mini book club! But it’s also okay to laugh at yourselves as parents who just can’t stop talking about their baby, and appreciate that it’s a fairly normal instinct (kind of like looking at pictures of them after they’re asleep). This is still a way of being connected as a couple, it’s just a new and potentially unexpected one.

Read more from this series

• How to get my partner involved in baby preparations?
• How to deal with my controlling mother-in-law?

But what if you found out that BMI is not a useful indicator of your health? BMI is actually a deeply flawed calculation that was only intended to be used for populations, not for individuals.

Let’s break down the fraught history behind BMI.

BMI: The backstory

BMI (first called the Quetelet Index) was invented by a Belgian mathematician (you read that right, not a doctor) named Lambert Adolphe Jacques Quetelet in the early 19th century. He set out to find the “average man” by studying the height and weight of (mostly) European men. His work excluded women and people of color. 

BMI, a calculation of weight (in kilograms) divided by height in (meters squared), was later picked up by health insurers and medical providers in the U.S. They used various BMI categories (underweight, normal weight, overweight, obese, and morbidly obese) to determine insurability and individual health. 

Is this starting to raise some red flags for you?

OK, but does it work?

The short answer is no, it does not work and there are a few reasons why.

1. BMI was originally created to indicate population health, not to determine individual health.

Quetelet was a statistician. His intention was to collect large amounts of data to uncover population-level trends, not to assess an individual’s health or risk factors. 

2. These categories are problematic for individuals who were left out of the original studies

Given the fact that so many groups were excluded from the development of BMI in the first place, it doesn’t make much sense to apply it to them retrospectively. Further, BMI suggests that there is an ideal height/weight ratio. This is simply not true.

3. BMI equates muscle, fat, and bone

The body is made up of (among other things): bones, muscles, and fat. BMI groups all these categories together into one, treating bone, muscle, and fat the same. Not only that, but which out of these three parts of the body weighs the most? Bone. The least? Fat.

So is there a better way to calculate health?

There are alternative calculations of health informed by weight, but the issue at play here goes far beyond the biased history of BMI or its misguided application to individuals, because even weight itself is not a strong indicator of health. Research has shown that simply changing one’s body weight is not a reliable measure of improvement in one’s health. 

If you’re looking to feel stronger and healthier, there are things you can do, like starting a health promoting behavior. 

Here are a few examples of health promoting behaviors

• Setting a goal to drink more water
• Figuring out what type of exercise you enjoy and doing it consistently
• Finding a mindfulness practice that helps you tune into your inner needs
• Intuitive eating: listening to your body’s requests for nourishing food

Setting goals like these – that are based on how you feel, how your body functions, and what you personally need to be living in a healthier body – is more reliably associated with improvement in overall health. 

Providers that rely too heavily on BMI might be missing the whole picture of your health. If you’re concerned that your provider isn’t understanding the whole picture of your health, seek out a HAES (Health At Every Size) aligned healthcare provider. There are therapists, body image coaches, doctors, nurses, and dietitians who are all trained in HEAS. You deserve to feel seen and cared for by your provider, regardless of your BMI or the size of your body. 

Reviewed by the Ovia Health Clinical Team

Read more

• Pregnancy in a bigger body
• Tracking your weight during pregnancy

Sources

• Brazier, Yvette. “How Useful Is Body Mass Index (BMI)?” Medical News Today. MediLexicon International. September 6, 2021. https://www.medicalnewstoday.com/articles/255712.    
• Jackson-Gibson, Adele. “The Racist and Problematic Origins of the Body Mass Index.” Good Housekeeping. Good Housekeeping. November 1, 2021. https://www.goodhousekeeping.com/health/diet-nutrition/a35047103/bmi-racist-history/. 
• “Adult BMI Calculator.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention. January 21, 2022. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/english_bmi_calculator/bmi_calculator.html. 
• “About Adult BMI.” Centers for Disease Control and Prevention. Centers for Disease Control and Prevention. August 27, 2021. https://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html. 
• The MNT Editorial Team. “BMI calculations and charts.” Medical News Today. Medical News Today. May 3, 2021. https://www.medicalnewstoday.com/articles/323586. 
• Devlin, Keith. “Top 10 Reasons Why the BMI Is Bogus.” NPR. NPR. July 4, 2009. https://www.npr.org/templates/story/story.php?storyId=106268439. 
• Eknoyan G. Adolphe Quetelet (1796-1874)–the average man and indices of obesity. Nephrol Dial Transplant. 2008 Jan;23(1):47-51. doi: 10.1093/ndt/gfm517. Epub 2007 Sep 22. PMID: 17890752.

Is it safe to exercise during pregnancy?

For most people, exercise is safe during pregnancy. However, not all types of exercise are equal. It’s important to discuss with your healthcare provider which types of exercise are right for you. Some people with certain medical conditions, such as placenta previa, high blood pressure, or heart and lung disease may be very limited in terms of exercise and should have a detailed discussion with their providers about which activities are safe for them to participate in and specific limitations they have throughout their pregnancy.

What are the benefits of exercise during pregnancy?

Incorporating movement or exercise during your pregnancy has many benefits to your health. Exercise keeps you mobile and strong. Varied types of movement contribute to your flexibility, circulation, and stamina. All of these benefits help minimize some of the symptoms of pregnancy such as backaches, leg cramps, constipation, bloating, and swelling. It’s also been shown to help boost your mood and energy levels and help you sleep better. 

Regular exercise and movement during pregnancy can help prepare your body for labor by improving muscle tone, strength, and endurance and may even reduce labor time and lower the chance of an unplanned cesarean. 

How much exercise should I be getting?

It’s recommended for most pregnant people to get 2 ½ hours of moderate-intensity exercise per week. Moderate intensity means your breathing becomes faster and deeper, your heart rate increases, and you break a sweat. An example would be going for a brisk walk. To get your 2 ½ hours of exercise in, try breaking it up by exercising for a half hour each day. You can also try fitting in bursts of 10 minutes of exercise 3 times a day.

What types of exercise should I avoid?

Certain types of exercise, like high-contact sports, are not recommended during pregnancy due to their impact on your growing baby. You should also avoid activities where you could fall and exercise in very hot environments (like hot yoga). If you are exercising to the point of exhaustion or so hard that you can’t talk, you may be pushing it too much. Listen to your body and when it’s telling you to slow down.

Tips

Incorporating movement and exercise into your day is important during pregnancy. Going for a walk with a friend or heading over to your favorite yoga class are great ways to get some movement into your daily routine. If you have questions about what kind of exercise is right for you, contact your healthcare provider and they can offer some tips and options. And as always, pay attention to your body’s cues while exercising so you don’t injure or overwork your muscles.

Reviewed by the Ovia Health Clinical Team

Read More

A prenatal visit calendar

Skin changes when pregnant

Sources

• “Exercise during pregnancy” The American College of Obstetricians and Gynecologists. The American College of Obstetricians and Gynecologists. July 2019. https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
• Mayo Clinic Staff. “Pregnancy and exercise: Baby let’s move!” Mayo Clinic. Mayo Clinic. March 12, 2021. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-and-exercise/art-20046896
• “Exercise during pregnancy” March of Dimes. March of Dimes. September 2020. https://www.marchofdimes.org/pregnancy/exercise-during-pregnancy.aspx
• “Exercise during pregnancy” American Pregnancy. American Pregnancy. n.d. https://americanpregnancy.org/healthy-pregnancy/is-it-safe/exercise-during-pregnancy/

Why does this happen?

Experiencing anything new and unknown is scary — especially when it involves your body and your baby. You may be worried about the health of your baby, the pain of giving birth, being left alone in the delivery room, or the unknown delivery time. 

Beyond the fear of childbirth, it’s common for pregnant women to also fear motherhood. “Will I be a good enough mother?” “Will I be able to provide my baby with everything they need?” “Will I still be able to juggle a career and social life with a child in tow?” These are just a few questions that might be popping up in your head before giving birth. Like childbirth, motherhood can be overwhelming. And also like childbirth, you will know what to do when the time comes. Talk to those who have been through it before. Establish a support network to help through the early days.

And if you’re feeling very anxious or anxious for prolonged periods of time, it’s time to speak with your provider about finding professional support too. 

Can anxiety about childbirth affect childbirth?

Women who experience disturbed labor due to stress can limit the amount of oxytocin they produce during childbirth. With more oxytocin, contractions can increase in speed and strength. Other disturbances can lead to longer labor like bright lights, muscle tension, and pain. 

Staying calm during labor is difficult but can improve your experience. Think about the things that make you feel calm in your day to day life: practicing breathing exercises and visualization, listening to music, looking to your partner or family members for support. You might also want to consider hiring a doula to help you feel calm and confident going into labor and supported throughout it. 

Additionally, particularly for first time parents, having more information about what the process of giving birth is like can help decrease fear and anxiety.

Knowledge can mitigate fears

Learning about the process of giving birth and the techniques to ensure your labor goes as smoothly as possible are both key components to easing your anxiety. Here are ways to face your fears head-on. 

• Speak to your provider about what to expect 
• Pack a hospital bag filled with your essentials
• Hire a doula to support your throughout pregnancy and postpartum
• Talk to your friends who can positively speak about childbirth and motherhood 
• Work through your fears with a therapist
• Attend Lamaze classes to learn breathing and relaxation techniques
• Find a support group for mothers-to-be
• Remember: Your baby doesn’t expect you to be a perfect mother and neither should you

Reviewed by the Ovia Health Clinical Team

Read more

• How to take care of your mental health during pregnancy
• Prenatal exercise and movement FAQ

Sources

• Arfaie, Katayoun, et al. “The Role of Fear of Childbirth in Pregnancy Related Anxiety in Iranian Women: A Qualitative Research.” Electronic Physician, Electronic Physician, 25 Feb. 2017, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5410899/. 
• Slade, P., et al. “Establishing a Valid Construct of Fear of Childbirth: Findings from in-Depth Interviews with Women and Midwives.” BMC Pregnancy and Childbirth, BioMed Central, 18 Mar. 2019, https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-019-2241-7. 
• “Can Fear Prolong Labour?” BellyBelly, 17 Feb. 2021, https://www.bellybelly.com.au/birth/can-fear-prolong-labour/.

From general stress and mood swings to anxiety and depression, pregnancy can increase the risk for mental illness. This is particularly true for those with a history of mental health challenges who discontinue their medication throughout pregnancy. For others, new experiences of anxiety or depression can be attributed to changing hormones and the anticipation of a life changing event, the birth of a baby.  

How’re you feeling?

You may be worried about being a good mother or feel particularly emotional about traumatic experiences with your own mother. Whatever the reason you’re not feeling like yourself, you are not alone in your struggle and there are professionals who are trained to help. Ahead, learn more about common mental health issues during pregnancy and how to manage your symptoms.

It’s important to know that while experiencing complicated emotions during pregnancy is expected, prolonged or severe feelings of sadness, extreme worry, or hopelessness are not and could be signs of prenatal depression. If you think you might be experiencing prenatal depression, anxiety, OCD, or PTSD, you should seek out professional support. It is also possible for your partner to develop prenatal depression.

Common mental health concerns 

Pregnant women may experience various mental health issues, depending on their history of mental illness. Below are the most common concerns. 

Depression

There’s a difference between feeling sad and feeling depressed. Everyone feels sad from time to time, but if your sadness is persistent and affects your day-to-day functioning, you may be grappling with depression. 

According to The American Congress of Obstetricians and Gynecologists (ACOG), between 14-23% of women will struggle with some symptoms of depression during pregnancy. If you’re experiencing depression, you may have trouble sleeping, low energy, and/or a decreased appetite. 

ACOG suggests that depression during pregnancy can be triggered by relationship problems, previous pregnancy loss, stressful life events, complications in pregnancy, and ​​family or personal history of depression. Of course, a change in hormones can also bring about feelings of sadness. 

Anxiety

Many women experience anxiety during pregnancy, especially when it comes to their health and their baby’s health. The rates of generalized anxiety disorder appear to be highest in the first trimester, which is likely due to hormonal changes, according to Harvard Health Publishing. When these worries become debilitating, you may experience panic attacks, feelings of dread, sleep issues, and irritability. 

Mood swings

At first, you’re feeling excited about having a baby, then you’re feeling anxious. You’re feeling lots of highs, then you’re feeling lots of lows. Does this sound familiar? Well, that’s because mood swings during pregnancy are extremely common.

These shifting emotions have a lot to do with changing hormones, stress, sleep deprivation, and even morning sickness. Physical changes can also trigger body image issues among women who aren’t comfortable with their growing bodies. 

Mental health treatments

There are many ways to mitigate your mental health concerns. But first things first: Tell your provider how you’re feeling to get the proper treatment you need.

• Prioritize sleep
• Try prenatal exercises like yoga and pilates
• Talk to a therapist, friends, and family
• Try calming breathing techniques 
• Fuel your body with food

Being open about how you’re feeling during pregnancy will bring you one step closer to finding the treatment you deserve.

Reviewed by the Ovia Health Clinical Team

Read More

Pregnancy mental health

Prenatal exercise and movement FAQ

Sources 

• “Psychiatric Disorders during Pregnancy.” MGH Center for Women’s Mental Health, 29 May 2018, https://womensmentalhealth.org/specialty-clinics/psychiatric-disorders-during-pregnancy/. 
• “Depression during Pregnancy.” American Pregnancy Association, 16 July 2021, https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/depression-during-pregnancy/. 
• Stephanie Collier, MD. “How Can You Manage Anxiety during Pregnancy?” Harvard Health, 25 June 2021, https://www.health.harvard.edu/blog/how-can-you-manage-anxiety-during-pregnancy-202106252512. 
• “Relaxing Breathing Techniques for Pregnancy: Coolest Mom on the Block.” Ovia Health,https://www.oviahealth.com/guide/10136/pregnancy-relaxation-breathing-techniques/. 

You’re not alone

According to the Office on Women’s Health, about 10-15% of confirmed pregnancies are lost. The number is likely higher when taking into account those who lose pregnancies before they even know they’re pregnant. The fact that this experience is common doesn’t make it any less devastating. 

About 20% of women who experience a miscarriage become symptomatic for depression and/or anxiety. Some groups are more at risk for experiencing these feelings. This includes those who are of lower socioeconomic status, are Hispanic, or have a history of infertility or pregnancy loss. And for anyone who has experienced a loss, becoming pregnant again can trigger some of these feelings. 

Below, learn more about becoming pregnant after pregnancy loss and how to manage mental health issues that arise after losing a baby.

Pregnancy loss causes

Suffering a miscarriage or another form of pregnancy loss can make you wonder what you did wrong. The truth is, that the vast majority of the time you could have done nothing to change this outcome. 50% of the time, miscarriage occurs when the fetus isn’t developing properly due to an abnormal gene or chromosome – which is completely out of your control. In a few cases, a mother’s health condition can lead to miscarriage. 

Throughout your pregnancy, unless told otherwise by a doctor, most activities are not off-limits. You can exercise, work, have sex, and live your day-to-day life without compromising the health of your baby. However, there are several risk factors, including smoking, drinking alcohol, using drugs, and having previous miscarriages.

Pregnancy loss mental health issues

Pregnancy loss can cause depression, anxiety, and/or PTSD. Some women may experience obsessive thoughts, panic attacks, and even apprehension about trying to conceive again. According to the American Pregnancy Association, at least 85% of women who have had one loss will go on to have a successful pregnancy the next time, as will 75% of those who have experienced two or three losses. Even with a healthy baby, though, some women’s mental health may continue to be affected by their loss. 

Prenatal mental health

Your pregnancy may trigger memories of past loss and mean that part of this journey is honoring the one who came before. While these feelings can be messy, experiencing them doesn’t mean you’re any less grateful for your baby or excited to meet them. 

Allow yourself to grieve and honor your feelings. Your feelings matter. You may want to seek counseling or a couple’s counselor if you’re in a relationship. Pregnancy loss can impact both partners in different ways. 

Even once you become pregnant again, you may still be dealing with complicated emotions: jealousy over other people’s healthy babies, guilt over losing yours, and sadness over a lost future. This is completely normal. The experience of loss can be extremely isolating. Finding a support group or relying on friends and family that understand what you’re going through can be incredibly helpful throughout your pregnancy and on your journey to healing.

And if you’re not feeling like yourself, it’s time to speak with a therapist or your provider about available treatment options. 

Reviewed by the Ovia Health Clinical Team

Read more

• How to take care of your mental health during pregnancy
• Prenatal exercise and movement FAQ

Sources

• Nynas, Johnna, et al. “Depression and Anxiety Following Early Pregnancy Loss: Recommendations for Primary Care Providers.” The Primary Care Companion for CNS Disorders, Physicians Postgraduate Press, Inc., 29 Jan. 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4468887/. 
• “Miscarriage.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 16 July 2019, https://www.mayoclinic.org/diseases-conditions/pregnancy-loss-miscarriage/symptoms-causes
• “Pregnancy after Miscarriage.” American Pregnancy Association, 16 July 2021, https://americanpregnancy.org/getting-pregnant/pregnancy-loss/pregnancy-after-miscarriage

Morning sickness

According to the Cleveland Clinic, about 70% of pregnant women get morning sickness, which typically starts at six weeks and lasts until the second trimester. Other common discomforts include fatigue, heartburn and indigestion, swelling, constipation, headaches, and backaches. Those who experience severe discomfort may be put on bed rest by a provider.

These bodily changes can affect your mental health in various ways too. Some people fear that their discomfort is causing their baby harm or that it’s an indication of an unhealthy baby. This is typically not the case, however, if you are experiencing these symptoms, you should seek out your provider immediately. 

Some studies even suggest that morning sickness is a discomfort that can actually help your baby. According to a 2016 study published in JAMA Internal Medicine from researchers at the National Institutes of Health, women who reported nausea or nausea with vomiting were between 50 percent and 75 percent less likely to miscarry than those who didn’t feel sick. Most discomfort during pregnancy means your body and hormones are doing their job to help you carry a healthy baby. 

How a challenging pregnancy can impact your mental health  

When your body is changing and you’re feeling new discomforts, you might also be worried about your own health. Some women report feeling worried that there’s something wrong or that they’ll never feel like their pre-pregnant self again. This is one reason why morning sickness can lead to depression. Even for those who see these experiences as temporary, nine months is too long to just suffer through. Speak to your provider for help treating your symptoms and try these ideas to treat nausea and vomiting. 

Some can find it triggering to experience body changes or might feel worried about how their  body will look postpartum. And those with a pre-existing eating disorder may be more susceptible to this type of worry or anxiety. If you’re finding these thoughts are intruding on your daily life or causing you to eat restrictively, it’s time to seek support from a therapist. 

Ahead, you can learn about how to cope with a challenging pregnancy and keep your mental health in check.

Stay informed

Speak to your doctor or a health professional about what to expect when you’re expecting (there’s a reason why there’s a book with that title!). Understanding the ins and outs of your body and what’s considered expected and not expected can help you determine when something is discomfort or needs medical attention. 

Allow yourself to kick your feet up

If you’re not feeling well, allow yourself to take the day off. Don’t push yourself to do everything on your to-do list. Remind yourself that you’re growing a human in your body and need to take care of yourself. If you can, find a support system to take care of any tasks or chores that you can’t get done. 

Speak to a therapist

If your discomfort is getting in the way of your happiness or making you not feel like yourself, speak to a therapist who can help you overcome your concerns and find tactical solutions. 

Challenging pregnancies can lead expecting parents to feel isolated and alone in their struggle. Someone who is there to guide you and support you can go a long way.

Reviewed by the Ovia Health Clinical Team

Read more

• How to take care of your mental health during pregnancy
• Prenatal exercise and movement FAQ

Sources

• “Morning Sickness with Pregnancy: Causes, Treatment & Prevention.” Cleveland Clinic, https://my.clevelandclinic.org/health/diseases/16566-morning-sickness-nausea-and-vomiting-of-pregnancy. 
• LaFrance, Adrienne. “Brutal for Mom, Good for Baby.” The Atlantic, Atlantic Media Company, 26 Sept. 2016, https://www.theatlantic.com/health/archive/2016/09/the-protective-power-of-morning-sickness/501551/. 
• Gray, Dan. “Severe Morning Sickness during Pregnancy Linked to Depression.” Healthline, Healthline Media, 27 Oct. 2020, https://www.healthline.com/health-news/severe-morning-sickness-during-pregnancy-linked-to-depression-what-you-can-do. 
• Ward, Veronica Bridget. “Eating Disorders in Pregnancy.” BMJ (Clinical Research Ed.), BMJ Publishing Group Ltd., 12 Jan. 2008, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2190274/. 

We meditated with Faith Hunter, learned about the importance of sleep with Angela Holliday-Bell, and participated in a healing, positive affirmation exercise with Leasa Wright. 

Here are the most important moments from the event, hosted by Denise Albert, in case you weren’t able to attend.

A short, guided meditation session with Faith Hunter

Breath work gives us the ability to center ourselves. Faith led us in a breathing exercise that you can do at home, here’s how:

• Take your right hand, close the index and middle finger towards your palm
• Take your right thumb and use it to close your right nostril 
• Breath in through your left nostril
• Close off your left nostril with your ring finder 
• Release your right nostril 
• Exhale through your right nostril
• Inhale through your right nostril
• Close it off
• Exhale through your left nostril
• Inhale through your left nostril
• Repeat

Stress management & self-care with Dinah Eke, Amanda McKay, and Brooke Davis 

Dinah, Amanda, and Brooke discussed the importance of taking small moments in the middle of the day to be mindful. Check in with yourself: How are you feeling? Are you drinking enough water? Are you getting a little movement? Are you getting outside? Take a little time for yourself.

When it comes to practical ways to destress, there are two options: address the stress head-on or escape it through distraction.

Dinah offered some advice about the way list-making helps her de-stress. Just writing down the thoughts that are leading to stress can makes it feel more manageable. And when you just need to escape the stress, Amanda recommends distracting yourself away by getting outside, listening to a podcast, or just laying down for a moment. 

And remember, it’s OK to bring other people into the conversation. Ask for help from family and friends. Ask for flexibility from your manager.

Self-care tips from Amanda McKay

• Schedule it
• Ask for help
• Remember you need and deserve a break
• It’s ok to set boundaries and say no 

Wellness check with Elaine Bishop

Signs that you are experiencing an amount of stress that could be damaging to your mental health:

• Overwhelming feelings of sadness 
• Difficulty enjoying things you used to enjoy
• Relationship changes: are you having more trouble reading other people’s social signals? Are you declining social invitations more than usual?
• Appetite changes: Are you experiencing significant increased or decreased appetite?
• Substance use: Are you turning to drink more often than before? Are you developing feelings of dependence?
• Thoughts of harming yourself 

If you are feeling any of these feelings, know that there is help. Try contacting the National Alliance on Mental Illness either by phone at: 1800-950-6264 or by email at: info@nami.org.

Tips from physician and sleep specialist, Dr. Holliday-Bell

Many people find quality sleep during pregnancy to be a bit evasive. The first step to getting better sleep is prioritizing better sleep. Dr. Holliday-Bell outlined a few specific tips:

• Decide on a bedtime and wake time
• Stick to a consistent schedule (weekends count too!)
• Create a relaxing, 30-60 min bedtime routine
• Keep your bedroom dark, quiet, and cool
• Master a relaxation technique (like deep breathing)

Breath work and affirmation practice with Leasa Wright 

We closed out Stressless Fest with a series of affirmations from Leasa Wright. To practice this at home, close your eyes and think of a happy memory or a happy place. Then repeat out loud to yourself:

• I live in my truth
• I boldly and freely express myself
• I follow my dreams
• I welcome goodness; I welcome love 

This may feel uncomfortable at first, but after a few rounds of these affirmations, the Stressless Fest attendees felt calmer, lighter, and more confident. We hope you will too! 

Sponsored by Airwick, Enfamil, and Beyond Yoga 

Read more

• Interested in prenatal yoga? Start here
• The power of affirmations