Self Care in Pregnancy
Prenatal care is more than just the checkups you receive
from your practitioner every few weeks- it is the care you give yourself
each and every day! Here are
some of the main components of self-care in pregnancy, with a rating system
to help you see how well you are doing.
Enter one of the following with each category:
4: Do this automatically, naturally
3: Do this consistently but with definite effort
2: Do this occasionally, with some resistance
1: Just can’t seem to do this, or haven’t thus far
Nutrition
___Eat from the four basic food groups daily
___Take supplements that I know I need
___Drink at least two quarts of water, juice, etc. per
day
___Pay attention to my inner voice of hunger and respond
accordingly
___Treat myself to something I know is especially good
for me and the baby
___Indulge myself in favorite foods (that are also
healthful) for pure pleasure
Exercise and Relaxation
___Take fresh air and (if available) sunshine daily
___Do something to work up a sweat each day
___Stretch out my back, legs, shoulders, and neck daily
___Do exercises specific to pregnancy several times a
week
___Dance, move rhythmically and freely with music
___Do vaginal exercises daily (kegels)
___Completely let go at least once every day
___Practice progressive relaxation at least twice a week
___Have my partner (or someone else) massage me at least
once weekly
___Dress in clothing that allows freedom of movement and
is comfortable
___Deliberately release areas where I know I hold
tension, several times daily
___Allow myself the necessary comforts to curl up and
take it easy before bed
Emotional Wellbeing
___Let myself cry whenever I feel like it
___Ask for support, acknowledgement, touch, sex from my
partner whenever I need it (if applicable)
___Vent my frustrations before they become explosive
___Feel free to be loving and tender with my partner (if
applicable) day-by-day
___Feel loving and tender with myself at least once each
day
___Give myself time alone, and find new ways to enjoy it
Intellectual Preparation
___Read something on pregnancy at least once a week
___Formulate and ask questions of my care provider
___Take stock of my status in pregnancy by reviewing my
daily or weekly activities and looking for areas that need improvement
___Discuss technical aspects of pregnancy, birth, and
parenting with my partner and/or supporters on a regular basis
___Work on developing my birth plan by noting ideas and
preferences as that arise
___Attend information sessions or film series on birth
whenever possible
Social Preparation
___Meet with other pregnant women at least once a week
___Talk to mothers of infants or pregnant women in
public places
___Observe infant behavior and family interaction
whenever possible
___Ask for concrete support from friends and relatives
for needs in pregnancy and postpartum
___Think about the changes having a baby will bring and
formulate ways to adapt
___Support my partner (if applicable) in talking to
other new parents, reading about parenting, or discussing the baby with me.
There are several different ways to score this
exercise. First add up your total
score in each section; this will give you a general idea of areas where you
are strong and those where you could use improvement. Your overall score can be viewed as
follows:
110-144: yes, you are enjoying being pregnant and are
taking good care of yourself.
80-109: you are doing well enough, but could stand to
focus a bit more on the pregnancy.
Look carefully at your areas of resistance, and see what you can do
to discipline or motivate yourself more.
36-79: well, perhaps you are very busy with other
things, but you definitely need to give your pregnancy some attention. Try combining an activity where you
scored low with one where you scored high; for example, if you get outside
every day but can’t seem to take your vitamins, make it a prerequisite
before leaving the house (like locking the door, turning off the lights,
etc.)
You’ll feel much better if you care for yourself
regularly!
Taken from Heart & Hands A Midwife’s Guide to Pregnancy
and Birth 3rd Edition 1997- By Elizabeth Davis
An excellent book for Midwives, aspiring Midwives and
those curious about Midwives.
Go back to
Gynecology & Women's Health home page
pregnancy-birth-care.com
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