Make the nausea feel small: Practical exercise to cope with sickness and pain in pregnancy

Managing Pregnancy Nausea and Emotions with Mindfulness TechniquesJoin Dr. Rosie Gilderthorp, a clinical psychologist and mother of three, as she shares her expertise and personal experiences with managing hyperemesis gravidarum, depression, and anxiety during pregnancy.This practical episode provides a deep dive into mindfulness techniques such as deep breathing, body scanning, and observing sensations to cope with physical and emotional strains.Engage in guided exercises to help control nausea and stress, while receiving personal support. Remember to seek professional help for serious mental health issues. Subscribe to Dr. Rosie's free substack for more insights and resources on mental well-being during pregnancy, and visit www.knowyourmindconsulting.com for additional information.00:00 Introduction to Pregnancy Challenges00:58 Practical Pep Talks for Pregnancy01:28 Mindfulness and Emotional Awareness02:33 Body Scan and Tension Awareness05:12 Understanding and Observing Nausea08:15 Exploring Sensations: Light or Heavy?09:00 Breathing into the Feeling09:54 Allowing the Nausea to Be11:06 Imagining the Feeling as an Object12:27 Healing Hand Technique13:47 Bringing Up the Lights14:48 Reflecting on the Exercise15:10 Final Thoughts and ResourcesCome and find me on Instagram @thepregnancypsychologist. I’d love your feedback on how you found this exercise so come and have a chat with me there. If you found it helpful please do share with anyone else in your life who might need it.Finally, a little disclaimer from me. I’m a Clinical Psychologist registered in the UK but nothing I do on this podcast, my website or social media is psychological therapy. If you need therapeutic support you can reach out to me at www.knowyourmindconsulting.com. If you are facing a mental health crisis or a medical emergency and you are worried about your safety or someone else you should contact your family doctor (GP here in the UK) or go to an accident and emergency.I’d also like to that Russ Harris for today’s exercise. I adapted his words from his excellent book “ACT Made Simple” and very much recommend that you check him out if you want to know more about Acceptance and Commitment Therapy.Thank you for the music!Mindfulness ex backing track music: Soothing Serenade by UNIVERSFIELD -- https://freesound.org/s/719269/ -- License: Attribution 4.0Inrto musicAfter the flu by kjartan_abel -- https://freesound.org/s/611440/ -- License: Attribution 4.0 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit drrosie.substack.com