Helpful hints - managing your mood swings

There are a number of steps you can take to help stay emotionally well during pregnancy and after the birth of your baby. It is important to take time for yourself, which can be very hard for pregnant women and busy mothers, but even just taking 10 minutes here and there to relax can help reduce stress.

Some ideas include:

• Learn about the physical and emotional changes that occur under normal circumstances in pregnancy and think about how these might impact upon your family.
• Take steps to talk with your partner, family, friends, midwife and doctor about ways of managing stress better and reducing any major stress that is avoidable or can be postponed. This can include reducing your workload if possible and delaying other major life stresses such as moving house or starting a new job just before the baby is due.
• Develop a list of friends and family who can be there to assist you when you need practical help and/or emotional support.
• Take care of your health through good nutrition, exercise, adequate rest and regular medical checkups.
• Try to reduce your commitments outside the home as the birth approaches so you have time to relax and prepare for the birth of your baby.
• Make time for your key relationships to keep the communication open.
• Be willing to ask for support or assistance without being self-critical or embarrassed about asking. All women benefit from increased practical help and emotional support from partners, friends and family members when adjusting to a new baby.
• On most days, try and lie down and close your eyes and just focus on your breathing for 20 minutes. Use a relaxation or guided meditation CD if you have trouble switching off.
• Some degree of stress and fatigue is normal after childbirth. If possible, try to allocate "time out" for your own naps to catch up on some sleep. Women who are able to access support from their friends and family recover more quickly.
• Have something to look forward to each week - such as a lunch or afternoon tea with friends; a good book or magazine; relaxing on the couch with a DVD; a long bath; a massage; anything that provides a break to a stressful and busy life and gives you something to feel good about.
• Use affirmations and positive thinking - your attitude and thoughts can have a profound affect on how you cope. Try repeating positive affirmations such as "I am a good mother" and "I am calm and relaxed" throughout the day.