Sona Dimidjian - Expecting Mindfully: Nourish Your Emotional Well-Being and Prevent Depression during Pregnancy and Postpartum

As the mom of a 2-year-old with another on the way, this book has helped me be present and manage the stresses and craziness of this hectic time. I now have the tools to help me slow down when I feel worn out or overwhelmed by it all, and can react in a mindful, deliberate manner. The book has also helped me see the beauty in the messy moments. I can savor this stage instead of allowing sleep deprivation to let my mind drift on autopilot.

Erin C., North Wales, Pennsylvania

There are so many books for expecting and new mothers, but few so gently and wisely share evidence-based methods to quiet our busy minds and calm our distress. Take your time to work through this book and give yourself the gifts that it offers. You will find enduring tools to carry you through all the ups and downs of parenthood.

Wendy N. Davis, PhD, Executive Director, Postpartum Support International

The emotional habits you bring to pregnancy and giving birthsuch as believing you need to be a perfect mothercan get in the way of taking care of yourself. Expecting Mindfully prepares you for the mental and emotional challenges that accompany having a baby, so you can get your mind ready, not just the babys room! This book offers a powerful mix of mindfulness, cognitive therapy, and practical wisdom that will help you during and after pregnancyand all through life.

Tara Bennett-Goleman, MA, author of Emotional Alchemy, and Daniel Goleman, PhD, author of Emotional Intelligence

Women often dont receive the help they need for the very common feelings of depression, anxiety, and stress during pregnancy. The program in this book can help you stay emotionally well at this exciting but sometimes difficult time. Using two of the most well-established techniques in therapy today could benefit all pregnant women!

Vivette Glover, PhD, Professor of Perinatal Psychobiology, Imperial College London, United Kingdom

The writing style makes you feel like you are having a heartfelt conversation with the authors, as well as a supportive group of other expecting and new mothers. I only wish Id had this book when I was first expecting!

Blakie S., Guelph, Ontario, Canada

This book is an absolute gem. It pulls back the curtain on your mental health needs as an expectant or new mother and provides proven tools to address them. Drs. Dimidjian and Goodmans unique blend of clinical wisdom and research, coupled with Sharon Salzbergs guided meditations, engages both your heart and mind in this vital work.

Zindel Segal, PhD, coauthor of The Mindful Way through Depression

Pregnancy was daunting for me. I was overwhelmed and anxious about my ever-growing body, the babys health, and my new role as a mother. This compassionate workbook helped me find solid ground in tempestuous seas. I will be forever grateful to Drs. Dimidjian and Goodman for helping me enjoy my pregnancy and equipping me with the tools to be a mindful parent.

Christie-Anne L., Boulder, Colorado

This user-friendly book will help you avoid the heartache of postpartum depression by creating your own early warning system. I wish this resource had been available when I was having my children.

Nanette Santoro, MD, Professor of Obstetrics and Gynecology, University of Colorado

This book is an extraordinary achievement. All the activities are described in language that is easily understood. The authors convey warmth, sensitivity, and authentic concern for all women who are adapting to parenthoodespecially if your worries are preoccupying or you are feeling demoralized or pessimistic. There is practical guidance about how to integrate the program into your busy daily life, and many opportunities to shape it for your individual circumstances.

Jane Fisher, PhD, FCCLP, FCHP, clinical psychologist; Professor of Womens Health and Global Health, Monash University, Australia

As a father-to-be, this book has helped me understand my wifes feelings during her pregnancy, and also taught me some skills that I will be able to bring forward in our new life together as a family. The authors do an excellent job of walking you through the exercises in a logical manner while leaving lots of room to let your experience be your guide.

Michael B., Burnaby, British Columbia, Canada

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Epub Edition ISBN: 9781462540839; Kindle Edition ISBN: 9781462540822

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The information in this volume is not intended as a substitute for consultation with healthcare professionals. Each individuals health concerns should be evaluated by a qualified professional.

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Last digit is print number: 9 8 7 6 5 4 3 2 1

The following copyright holders have generously given permission to reprint material from copyrighted works:

From Cognitive Self-Statements in Depression: Development of an Automatic Thoughts Questionnaire, by Steven D. Hollon, in Cognitive Therapy and Research, Vol. 4, Issue 4, pages 388389. Copyright 1980 Springer. Reprinted by permission of Springer.

From The Guest House, by Jelaluddin Rumi (Coleman Barks, trans.). Copyright by Coleman Barks. Reprinted by permission of Coleman Barks.

Library of Congress Cataloging-in-Publication Data is available from the publisher.

ISBN 978-1-4625-2902-5 (paperback) ISBN 978-1-4625-3247-6 (hardcover)

Illustrations by Erin Cantwell

Purchasers of this book can download select practical tools as well as audio and video files at page for details).

E xpecting Mindfully provides incredibly helpful tools and skills for women who are expecting or postpartum. This wonderful book is easy to read and offers highly practical and valuable information that all new mothers need. Drs. Sona Dimidjian and Sherryl Goodman, experts with decades of experience in the fields of perinatal mood disorders and parenting, bring mindfulness-based cognitive therapy directly to pregnant and postpartum women. With the evidence-based therapy described here, women can enjoy optimal overall health and well-being during the amazing transition to motherhood.

The perinatal period is a vulnerable time for women and their families. Even under the best circumstances, the transition to motherhood is challenging. Women struggle with unrealistic expectations about motherhood that can cause significant anxiety and mood symptoms. And women who have a history of depression frequently worry about relapse, even more so during pregnancy and the postpartum period. Furthermore, it can be difficult for women to find the time to engage in the self-care needed to maintain their well-being during this time. Given that women in many places lack access to specialized perinatal mental health providers, this book is a treasure chest of knowledge that makes a unique program available to all women who read and practice the skills presented here. The accompanying mindfulness meditation guides on audio and yoga instruction on video are especially helpful and well done.