The “Coping with Anxiety During Pregnancy and Following the Birth: A Cognitive Behaviour Therapy-Based Self-Management Guide for Women and Health Care Providers,” guide was created with the aim of addressing the specific needs of women who are dealing with anxiety during pregnancy and after giving birth.
CONTENTS:
Introduction
Why this guide was created
The BC Reproductive Mental Health Program
Who is this guide for?
How to use this guide
Getting started
We’re looking for feedback
Disclaimer
Acknowledgments
Information for Women
What is anxiety?
Learning about the symptoms of anxiety
Normal anxiety and anxiety disorders
Why some women develop anxiety during pregnancy and following the birth
How common are anxiety disorders during pregnancy and following the birth?
If I have anxiety, why do I feel so depressed?
Getting help: treatment options
What is CBT?
The Cognitive Behaviour Therapy Model of Anxiety
CBT Model of Anxiety
Understanding the connections between different anxiety symptoms
Where to get CBT for anxiety during pregnancy and following the birth
Effective Cognitive Behaviour Therapy-based self-management skills
Action
Getting Started: Self-test and learning more about anxiety during pregnancy and following the birth
Panic attacks
Excessive and uncontrollable worry
Obsessions and compulsions
Next steps: tracking symptoms
Self-Care: The NEST-S Program
Nutrition
Exercise
Sleep and rest
Time for yourself
Support
Goal setting
5 Steps to goal setting
Goal Setting Worksheet
Managing physical symptoms of anxiety
Why these skills are helpful
Relaxed Breathing
Progressive muscle relaxation
Other brief techniques for managing physical symptoms of anxiety
Managing panic attacks
Managing anxious thoughts
Why is it important to consider thinking patterns?
What is anxious thinking?
What is healthy thinking?
Thought challenging worksheet
Is there anything else I can do to cope with thoughts about harm coming to my child?
Overcoming avoidance and other unhelpful anxiety-related behaviours
Why is it important to reduce safety behaviours and avoidance?
4 steps for overcoming avoidance and other unhelpful anxiety-related behaviors
Building Strengths Worksheet
Maintaining Gains and Relapse Prevention
Tips for preventing a future increase in symptoms
If you do experience an increase in symptoms
What to do if you become pregnant again
Handouts for Women
Self-tests and extra worksheets
Self-test for anxiety symptoms during pregnancy and following the birth
Edinburgh Postnatal Depression Scale (EPDS)
Tracking Symptoms Worksheet: Examples
Tracking Symptoms Worksheet
The Cognitive Behaviour Therapy Model of Anxiety
Goal Setting Worksheet
Thought Challenging Worksheet
Building Strengths Worksheet
Additional resources
Information on medications
Tips for talking to a health care professional about your symptoms
My Anxiety Symptoms Checklist
I’m a loved one of a woman who is coping with anxiety. How can I help her?
FREE PDF DOWNLOAD OF COPING WITH ANXIETY DURING PREGNANCY AND FOLLOWING THE BIRTH: A CBT-BASED SELF-MANAGEMENT GUIDE FOR WOMEN AND HEALTH CARE PROVIDERS
