5 ways that help with pregnancy stress management

Dr Sujit Ghosh, the founder of Kushal, believes that pregnancy stress management should be recognized as an important aspect of antenatal care. In this blog, he provides advice on how to deal with stress related to pregnancy and outlines what can help with anxiety and stress during pregnancy.

Introduction

Pregnancy can be an exciting time, but it can also be a time of stress and anxiety. The physical and emotional changes that occur during pregnancy can be overwhelming. The uncertainty of what to expect causes added stress. Morning sickness. Aches and pains. Financial concerns. Relationship changes. There are a lot of potential stressors during this life-changing period.

Management of stress during pregnancy is important for the well-being of both the mother and the baby. So, what can help a pregnant woman to relax? There are several tested strategies you can use to help with managing pregnancy-related stress.

Pregnancy stress management - 5 steps

Prioritize self-care: Be sure to get enough rest. Eat well. Exercise frequently. This will make you feel your best. Kushal's website offers pregnant women weekly guidance on these topics. By browsing through our website women gain knowledge, address worries, work towards wellness, and adopt healthy habits and lifestyles.
Talk to your family: Have a conversation with your family members about any worries or concerns you have. Feel supported. Supporting women during pregnancy requires community and family effort. Therefore, in Kushal, we encourage male family members and other elders to engage with our wellness workshops. Mothers and mothers-in-law frequently show up to our events to convey support and encourage participation in Kushal's well-being and mental health workshops.
Reach out to friends: Don't be afraid to ask for their assistance or advice. Kushal's mental health and well-being workshops are held weekly. Pregnant women come together to talk about their concerns, offer each other support, and gain knowledge about how to take care of their mental and physical health.
Practice relaxation techniques: Practising relaxation techniques can make a big difference when it comes to reducing pregnancy-related stress. Deep breathing exercises, yoga and meditation help. These techniques will calm the mind and body. And allows you to cope with the stresses of life more effectively. Take time to incorporate relaxation activities into your daily routine. This will lead to improved overall health and well-being. Try gentle exercises, such as stretches, which help improve flexibility, balance, and relaxation. A reminder though. Before starting any exercise regimen during pregnancy consult with a healthcare provider. This is especially important if you have any pre-existing medical conditions or pregnancy complications. Keep an eye out in your community for prenatal yoga classes that are specifically designed for pregnant women. Remember, it's important to listen to your body and not overdo it. Aim for at least 30 minutes of moderate-intensity exercise on most days of the week. You can also break it down into smaller chunks of time throughout the day. Overall, the goal is to find an exercise routine that feels comfortable and sustainable for the duration of your pregnancy. Pregnant women who attend Kushal Alo workshops are regularly supported to practice gentle exercises and breathing techniques.
Get professional help: If your stress levels become too intense, seek help from a mental health professional. Don't hesitate. Kushal workshop facilitators, whom we call "Kushal Sathi" (which translates to "Wellbeing Ambassadors"), liaise with medical professionals and accompany mothers to the doctor when needed. They ensure that women during medical consultations ask questions that are pertinent to their own pregnancy.

Conclusion

Pregnant women need a safe space to talk about their worries. Share experiences, and connect with a community of mothers. Providing a platform to exchange ideas, for support and getting advice is an important component of maternal health. Providing holistic well-being has been shown to reduce birth complications and ensure better health outcomes for mothers and their newborns.

Kushal's weekly workshops give pregnant women a chance to share their stories and learn from each other. It also helps to make it okay to feel worried or anxious; a sentiment that is often brushed aside, but is a natural and valid emotion to experience.

#pregnancy #stressmanagement #mentalhealth #wellness #motherhood

References:

News Magazine, a division of PTM Healthcare Marketing, Inc., M. D. (2023, February 23). 10 Tips For A Healthy Pregnancy - Medical Device News Magazine. Medical Device News Magazine. https://infomeddnews.com/10-tips-for-a-healthy-pregnancy/

Preparing for pregnancy | Elevit Australia. (n.d.). Elevit Australia. https://www.elevit.com.au/planning/preparing-for-pregnancy

Pregnancy Workshops in Communities can Deliver High-Quality Support

Kushal’s Pregnancy Workshops Deliver High-Quality Support in Communities

The constant stress in our life can be detrimental to our mental health and general well-being. This is especially true with significant life events, such as pregnancy.

A woman has to feel confident that she is taking the essential safeguards for her physical and mental health while pregnant. Support from other pregnant women is a powerful tool for achieving this.

High-quality pregnancy assistance is offered via Kushal's workshops in local communities like panchayats, sansads, and villages. Women who participate in Kushal seminars have shared with us how this support from friends and neighbours has enabled them to overcome despair, tension, and anxiety.

Women cannot get mental health support during pregnancy

Mental health support during pregnancy is not easily available to women. This leaves pregnant women with concerns about their well-being. They feel lost and vulnerable. Not having access to quality mental health support is a cause of both anxiety and depression. Kushal helps mitigate pregnancy-related concerns by conducting antenatal workshops in the community.

Our mental health and well-being workshops are tailored specifically for pregnant women. Furthermore, the benefits of attending Kushal's pregnancy workshop extend beyond mental health. Participating women report feeling more connected to their community. They claim to have a better sense of self-awareness and confidence.

If you have received similar support during your pregnancy or know someone who has, please share your experience in the comments box.

Lack of awareness about mental health and pregnancy

Pregnancy mental health issues can affect women in many ways. Society often lacks awareness and understanding of these issues, leading to misinformation. It is often the case that women end up suffering in silence, unable to seek the help they need. Being pregnant is also associated with low self-esteem for women because of the social stigma attached. As a result, Kushal works closely with village leaders, health providers, mothers, and mothers-in-law to raise awareness about pregnancy mental health.

Pregnant women in the community have easy access to our support services. Through our workshops, women gain the knowledge and strength to deal with a variety of antenatal issues head-on. With our tailored program, we aim to help women reach their full potential and enjoy pregnancy.

Access to mental health services during pregnancy and awareness of their importance are essential. The opportunity to get support during such a life-changing event should be available to every woman.

Mental health during pregnancy – women need support

Pregnant women, like everybody else, can require mental health care. However, the assistance they may receive is not tailored to the issues they face during pregnancy. As a result, the woman feels isolated, helpless, and hopeless. According to studies, preeclampsia, gestational diabetes, anxiety, depression, and postpartum depression are all linked to mental health issues (PPD).

A woman's pregnancy can be an amazing period in her life. But because of the mental and emotional changes that take place, it may also be a very difficult time. Women who are pregnant need to be aware of the changes that occur to their bodies. Know how a foetus develops and what to do to protect her health and well-being. There are few services that women find to meet these needs.

Limited support available during pregnancy

It's true that pregnant women can find a wealth of services online. Unfortunately, most of the reliable sources of information that are available are in English. Urban, educated, wealthy women who are technologically savvy are the target audience for these resources. The demographic of the women that attend our workshops are distinct. Most of them do not own a personal smartphone with internet access or know how to interact with technology and the digital world. They are rural, often only have a primary school education, cannot speak, read, or write in English, and live in rural areas.

Poor access to affordable care leads to poor mental health outcomes for mothers

Poor pregnancy mental health outcomes are frequently a result of a lack of access to affordable care. Due to the fact that many expectant mothers do not receive the assistance they require, both the mothers' and the children's health is negatively impacted.

Participants who attend Kushal's prenatal workshops gain useful knowledge, advice, and direction on how to maintain their physical and mental well-being. Additionally, there are discussions on inventive ways to access online resources and be digitally literate. Pregnant women who are supported by one another in these workshops learn without feeling embarrassed or ashamed.

The help provided in local communities through Kushal's antenatal courses is of a standard that can be expected anywhere in the world. The workshops are conducted by trained facilitators who are aware of the significance of wellbeing and mental health during pregnancy. Kushal facilitators receive ongoing training and the education they impart is based on international resources that are evidence-based.

We use storytelling as an approach to help our workshop participants talk about their concerns in a safe and comfortable environment.

If you would like to support affordable and accessible ways for women to receive critical prenatal mental health support, look no further! Please donate to our GoFundMe campaign.

The importance of community engagement - pregnancy workshops help

The community must be involved if the stigma towards mental illness is to be reduced. Given that one in five pregnant women faces mental health problems, this is extremely crucial.

Also, for mothers to effectively manage their mental health during and after pregnancy, maternal health support needs to be located in the community. Support that is provided in the community is valued more and accepted better. Kushal’s mental health and wellness programme is such a community-based resource. We provide easily accessible support for mothers from different backgrounds and locations, ensuring safety and confidentiality. In addition, with Kushal's assistance, expectant mothers acquire practical social entrepreneurship and digital literacy skills.

Conclusion

Women do not always have easy access to support for their mental health and wellbeing during pregnancy. Workshops on mental health and antenatal well-being can close this gap. The guidance received in such workshops helps women navigate the challenges of pregnancy and childbirth.

Kushal workshops are led by seasoned community members who have personally experienced pregnancy. Our workshops' scope and structure enable content customization based on participant demands. Along with offering emotional support, the programmes give mothers the skills they need to use online resources and handle typical pregnancy issues.

2020 was a challenge!

A difficult year for very many - personal loss, health issues, insecurities, economic hardship and much more - didn't matter how or where one lived.

At Kushal we had our fair share. COVID catalyzed us to jump start activities in India and we had busy months between March and September despite strict lockdown. However, COVID struck and several colleagues were affected. Additionally, we had to cope with severe floods and new regulatory requirements by the government for #ngos.

Yet, the resolve, determination and passion shown by our frontline #volunteers for what we care for has been remarkable. Our digital presence continued to grow.

There are many who were beside Kushal through these challenges.

I would like to take this opportunity to thank Vasavya Mahila Mandali Bollineni Keerthi Jyoti Lahiri Divya Bajpai Peter Beeby Purba Chatterjee Tom Godfrey. A big shout out for Sophie Hurford and Niti Nadarajah who have been critical with their support. Prof Unithan University of Sussex and ST Prasad have been inspirational.

We now look forward to the New Year with the same determination and without dampened spirit.

Wish all a safe, healthy and joyous 2021!

#seasonsgreeting #hopeforthefuture

Act now – start a conversation

25 November marked the launch of 16 days of activism for the International Day for the Elimination of Violence against Women concluding on 10 December 2020, which is International Human Rights Day.

Pregnancy is frequently a trigger for domestic abuse, and existing abuse may get worse during pregnancy or after giving birth. A period which should be characterised by joy, shattered by violence. The consequences are severe - increased risk of miscarriage, infection, premature birth, and injury or death to the baby.

In India, at any point in time, there are 7-8 million first-time mothers of young children who have been physically abused by their husbands while pregnant.

Though pervasive, it does not have to be inevitable. Unless we stay silent. So, start a conversation to make a difference.

UN Women recommends 10 actions,

1. Listen to and believe survivors

WorldPulse provides such a platform, in which women can speak out, whatever they may have to share to commemorate the 16 Days, because voice matters.

2. Teach the next generation and learn from them

3. Call for responses and services fit for purpose

Our partner organisation Vasavya Mahila Mandali has recently started a hotline for women in Andhra Pradesh.

4. Understand consent

SheThePeople, a women-focused channel which challenges gender stereotypes has come up with clever Instagram posts to help explain consent.

5. Learn the signs of abuse and how you can help

Saahas.space is a web-based mobile app and chatbot that helps survivors across 196 countries access support and informational resources

6. Start a conversation

We at Kushal believe storytelling is a powerful way to start conversations.

7. Stand against rape culture

8. Fund women’s organizations

9. Hold each other accountable

10. Know the data and demand more of it

The Mask I Wore To Work…

By Niti Nadarajah

Our guest blogger Niti bares her heart out on a very difficult topic. She says, "this is the hardest and most personal thing I have ever written. And I have been writing it in my head for more than 2 years... Today will be a hard day as I shed tears and remember what I have lost. But it is important I share my story. It's important that we share our stories. It's important that we start talking about issues that silently and unknowingly impact so many among us every day."

This article first appeared in LinkedIn here.

Three years ago, I bought a book and read it to my daughter. Three years ago, I went to have a picture taken. Three years ago, my heart broke into a million pieces and I wore a mask to work…

Two years ago, I took that book out again but I didn’t read it to my daughter. Two years ago, I went to have another picture taken. Two years ago, my heart shattered and again, I wore a mask to work...

But this time, the mask was damaged as I had worn it before. If you looked closely enough, you would have seen the small cracks and through them the real me...If you had asked me if I was OK, the mask would have splintered...

And yet I suffered in silence while grief and depression engulfed me. I operated largely on auto-pilot at work, often escaping to the bathroom to cry silent tears. And when I returned home, my pent-up emotions spilt out in an avalanche.

Losing two babies in two years broke my soul. Having to tell my then 3 year old daughter that we were no longer having a baby and that she should stop kissing my belly broke my heart. Having to act like everything was OK while I felt empty inside, while I still felt and, at least in my own mind, looked pregnant, broke my spirit.

My story is not unique. It's all too common. I discovered this when I finally built up the courage to be able to share my grief - so many of the women I knew had their own stories to tell.

But, for some reason, while we talk openly about atrocities committed around the world, about war and death, we are unable or unwilling to talk about pregnancy loss, infertility and stillbirth, experiences which have most likely impacted the lives of many that we work with.

The second time I miscarried, I had just been promoted to my current role. I was trying to establish relationships with a new peer group and credibility as manager of a team I had previously been a member of. I remember vividly going on a work trip three days after I'd had curate surgery to remove my unborn baby. They say flying heightens your emotions - well, I've never cried so much while watching in-flight movies! And those four days away from family felt like fifty. Each day, I put on a brave smile, I fought to focus in meetings and bumbled my way through role-plays and training, I laughed at dinners and drank way too much. And at night, I collapsed in a heap. It was exhausting and eventually, it all became too much...

When I was at breaking point, someone noticed that I wasn't quite myself and asked me if I was OK. The floodgates opened. I didn't need the other person to tell me everything was going to be OK or that I would move past the loss. All I needed was to talk, to cry and to be listened to. After that conversation, my heart felt lighter, my shoulders relaxed and I felt as if I could breathe again. I would never move on completely, but at least I could let go of some of the pain that was holding me in its grip and start living again.

So why do I share something so deeply personal with you?

1. Ask the question. All too often when we see someone behaving out-of-character at work or suddenly, the standard of their work-product drops, we brush these signs under the carpet and ignore them. Don't ignore the signs. Ask them if they are OK. Sometimes, all a person needs is those simple words, a light touch to the shoulder, a gentle nudge.
2. You don't need to be a counsellor. Talking about grief is difficult. We often don't know what to say. That's OK. Sometimes, all the other person needs is a shoulder to lean on, a hand to hold, an ear that listens.
3. Everyone wears a mask. No-one is immune from personal tragedy, grief, anxiety and/or depression... These issues do not discriminate.
4. We need to get more comfortable talking about pregnancy loss, infertility and stillbirth. These issues affect so many of us and yet, we experience them in silence. We need to build up circles of trust at workplaces that enable women and their partners to talk about what they are experiencing. When a loved one dies, we tell people what has happened, we take time off and no-one expects us to operate as if nothing had happened. We need to allow grieving parents and those dealing with the heartache of infertility the same space.

Let's share our stories and give voice to experiences that are all too common so that we no longer need to suffer in silence.

Niti Nadarajah (mother of four, including two angel babies and one much-hoped for rainbow baby)

Want to improve wellness in pregnancy, address gender injustice

#genderinequality #maternalhealth #storytelling #digitaldivide

United Nations Population Fund (UNFPA) has released its "State of World Population Report 2020" highlighting the scale and pervasiveness of gender injustice and stereotyping in the world today. The statistics are appalling and makes me at times wonder in despair why we continue to be stuck in medieval attitudes, beliefs and practices in the 21st century.

UNFPA advocates for a world where every woman and girl should be free to chart her own future. That’s a no brainer and why not! Yet, as the report highlights the reality is quite different. Causative factors are detailed in the report, and some of these are that we experience in Kushal day to day and work towards. For example, when we speak to family members of pregnant women, we are often told,

“Why does she have to learn what happens to her body in pregnancy? My mother and aunt live with us. They tell her what to do. They are who should make decisions for her and for us as a couple.”

It’s easy to get upset and react angrily. But to change mindsets of those who hold power and deny bodily autonomy demands patience. It can’t be done by sermonising, which is why we rely on story-telling, an effective tool for social change and by engaging male members of the family.

The report also presents data from 57 countries, stating that only 55 per cent of women aged 15 to 49 years who are married or in a union make their own decisions about sexual relations and the use of contraceptives and reproductive health services (UNFPA, 2020). We have some preliminary data to this affect as well, and continue to monitor so that we can come up with innovative ways and approaches to address gender related barriers.

For those who would like to know more about gender-biased sex selection, Female Genital Cutting and child marriage the report is a good read. However, I would have liked for the report to articulate strongly enough how and why it is essential to also address the digital divide in today’s world. To make a better case for leveraging technology effectively in order to facilitate autonomy, decision making and wellness in women.

You can also read Prof. Maya Unnithan's commentary who heads Centre for Cultures of Reproduction, Technologies and Health (CORTH) at Sussex University. She concludes by pointing out,

"Although rights have arrived, justice has not followed!"

"Men as husbands, fathers, policymakers, healthcare providers need to use their privilege to redress gender discrimination for greater social justice."

Training frontline workers on COVID

We have been getting requests for COVID -19 Training for frontline workers nearly everyday. That is not surprising.

Pregnant women in urban slum and rural communities are facing unexpected hardship because of COVID -19. The antenatal support provided through Government of India's Janani Sishu Suraksha Karyakram programme in Andhra Pradesh has come to a standstill as Anganwadi Centres (AWCs) have had to be closed because of the COVID - 19 related lockdown.

The closure has not only meant that services such as routine checkups, educational sessions, peer support and distribution of food has been affected. It has also compounded pregnancy related anxiety. In such circumstances, front line community health workers, that is, ASHA and AWC workers who are from the communities too feel helpless and despondent that they are not able to do more.

Most of these frontline champions have been reassigned to COVID related general awareness raising duties. However, there remains a huge gap in knowledge and information in relation to pregnancy at the time of the COVID-19 pandemic.

We keep getting requests from our frontline colleagues for information and training on pregnancy and COVID - 19. In response, we have developed a one hour training session curriculum which helps community health workers answer questions and give advice on antenatal issues in relation to COVID. The training will equip them to reach out and advice and support pregnant women with wellness and allay anxiety.

To know more about the training curriculum you can view the deck here.

COVID – 19 and pregnancy related anxiety

20 July 2020

Pregnancy-related anxiety has shot up because of COVID and needs to be recognised and addressed.

The number of people with COVID–19 continues to spike in India. The Hindu (www.thehindu.com) reports that the number of people who have tested positive for the coronavirus has been nearly 2000 a day for three days straight. The Health Department has confirmed 408 COVID–19–related deaths so far in the state. Krishna district where Kushal is present has been hit hardest with a 3.17% death rate. Not surprisingly, COVID-19 anxiety in pregnancy has skyrocketed in Andhra Pradesh.

Communities in Andhra Pradesh are concerned. In ordinary circumstances, perinatal mood and anxiety disorders are among the most common complications in pregnancy or the first 12 months after delivery (The American College of Gynaecologists and Obstetricians). And these are unprecedented times.

Our beneficiaries are worried, and there is little recourse to advice and comfort because of the strict lockdown being enforced. Antenatal services have been stripped resulting in limited access to information and education. Kushal India is proactively filling the gap by responding to requests with urgency and using digital technologies to surpass these barriers.

Poorer communities are affected the most. All Anganwadi Centres in the state where women from disadvantaged communities generally access government antenatal services have been shut down. We are supporting the local health department to reach out to 700 pregnant women who are linked to urban health centres on their mobile phones with counselling and befriending sessions.

A problematic question colleagues working on the front line are increasingly facing these days is -

“Amma, if I get infected, can I pass the coronavirus to my unborn baby? Will that lead to my child having problems or deformities in the future? My mother-in-law has suggested that I should terminate my pregnancy.”

Difficulty in accessing reliable information and having to take recourse to attention-grabbing headlines in the media has spread misinformation and consequently led to fear and panic in communities. Most of our beneficiaries are first-time pregnant and young. To have to be under pressure to resort to termination because of myths and misinformation is unfortunate.

We make sure to advise women –

The COVID-19 pandemic is a rapidly evolving situation and each day scientists and researchers are learning more on how to prevent and mitigate the impact of the virus. New information comes out nearly every day and at times can contradict previous knowledge. So, it is important to remain updated on information.
However, it is crucial that you seek information from reliable and reputable sources, e.g. WHO, UNICEF and the National Health Mission.
If you come across a piece of information in the media and especially social media such as YouTube that makes you curious or worries you, please verify that information from reliable and authentic sources. Do not act on a single source of information.
Do not be hasty in taking actions or decisions. Verify your doubts. Consult your doctor first.

To read more about our activities, please click here.

How to prevent bleeding gums in pregnancy

Good oral hygiene is a must during pregnancy for a healthy baby.

It is quite common to hear of bleeding gums in pregnancy. Pregnant women want to know how to prevent and avoid problems in relation to teeth and oral health.

In fact, nearly 60 - 75% of pregnant women have gingivitis, an early stage of periodontal disease (Centres for Disease Control and Prevention, USA). Reports suggest that pregnant women are 7 times at higher risk. In gingivitis, the gums become red and swollen. Changing hormones during pregnancy are responsible for the condition but it gets worse as a result of poor dental hygiene practices that lead to plaque and debris. If untreated, the bone that supports teeth gets brittle and gums get infected. Though we do not know for certain the reasons for adverse pregnancy outcomes, periodontitis is associated with preterm birth and low birth weight.

Another complaint often heard is that of a small rounded tumour like growth in the gums between teeth. Commonly called pregnancy tumour, it can bleed when brushing teeth or eating. A pregnancy tumour usually disappears after the baby is born.If it persists after child birth you must visit a dentist.

Morning sickness especially when severe can erode the enamel in your teeth. That happens because of exposure of teeth to gastric juices and acids as a result of reflux. Increased exposure to acidity is a cause for tooth decay too.

To keep your teeth and gums healthy -

1. Brush your teeth twice day with a floured toothpaste.
2. If you have morning sickness, don't brush straight away after throwing up. Wait for an hour or so and then brush your teeth.
3. Daily salt rinse your mouth - 1 tsp of salt added to a cup of water. Swirl the wash a few times in your mouth and then spit it out. Avoid mouthwashes that contain alcohol.
4. Floss once a day.

X-rays including dental x-rays should be avoided in pregnancy. If unavoidable, an LED apron with coat and neck collar must be worn to prevent radiation exposure to the abdominal region and thyroid glands. However, it is safe to get dental treatment during the second trimester of pregnancy.

Always consult your doctor when in doubt.

Sravani
Vijaywada
10 June 2020

Learn about what we do.

Our family is growing!

We had a very busy start to the week!

56 pregnant women participated in two workshops on COViD-19 awareness and Kushal’s wellbeing programme in Vijaywada on Monday. Leela explained how to stay safe from COVID – 19, and all 56 women downloaded our app. The women also learnt in the workshop what to expect week by week, how their baby-to-be will grow, and received tips on wellbeing. Participants were given confidence to have a conversation with their doctors’ to address questions they had about their pregnancy.

It was an important day, and we proudly welcome Bharadwaj Hospital and Karuna Nursing Home (Hospital) to the Kushal family.

Dr Savitri, Gynecologist at Bharadwaj Nursing Home had to say, “The Kushal concept will be very useful for pregnant women. We will coordinate so that you can attend our OP (outpatient days) to help give knowledge about wellbeing to expecting mothers and help them to access your website and download the Kushal app.”

Dr Radha Madhavi, Gynecologist, Karuna Nursing Home reiterated “I am so impressed with the Kushal initiative. I and my health team will learn from Kushal and even on days the VMM team does not visit we will explain to pregnant women aspects of wellbeing on OP days.”

Introduction

Pregnancy stress management - 5 steps

Conclusion

Kushal’s Pregnancy Workshops Deliver High-Quality Support in Communities

Women cannot get mental health support during pregnancy

Lack of awareness about mental health and pregnancy

Mental health during pregnancy – women need support

Limited support available during pregnancy

Poor access to affordable care leads to poor mental health outcomes for mothers

The importance of community engagement - pregnancy workshops help

Conclusion

Sorry for the intrusion!