What is Reddit's opinion of The Pregnancy and Postpartum Anxiety Workbook: Practical Skills to Help You Overcome Anxiety, Worry, Panic Attacks, Obsessions, and Compulsions (A New Harbinger Self-Help Workbook)?

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Hey! I just wanted to recommend this workbook for anxiety in pregnancy and postpartum. I had a lot of intrusive thoughts in my first pregnancy and my therapist and this workbook really helped me. It’s super common to be anxious during this entire experience!

I've struggled with anxiety, OCD and depression my entire adult life. My first pregnancy I was highly anxious around loss. In addition to therapy I found this book to be extremely helpful. If you're familiar with the clinical realm, this book uses the principles of clinical behavioral therapy (CBT) to help work through feelings of anxiety. This book will serve you if you really read it and engage in the activities/homework it prescribes. I used to bring to therapy and talk about it during sessions.

I have lots of thoughts on this as both a sufferer and a social worker. But basically, I have learned over the years that 1) thoughts are not facts 2) anxious thoughts don't mitigate risk. E.g: obsessing over miscarriage doesn't make it any more or less likely. So if you can just observe the thought without engaging with it, that can help.

Sometimes I literally say to myself "Wow, it sucks that you're so anxious right now. It really feels awful to have these scary thoughts. I'm sorry you feel this way." I know that sounds kind of corny but it cultivates a little self compassion.

Of course! This is the one https://smile.amazon.com/dp/1572245891/ref=cm_sw_r_cp_api_i_7JXTX03QTW0CCQ163NEW?_encoding=UTF8&psc=1 It came today and I’ve just started looking through it but I like it. And you are definitely not alone. This pregnancy thing is wild and not at all what I was expecting!

It is very hard. But she is lucky to have you as a friend. I had nobody to really trust with my issues. I was 7 months in when i finally got help, and a person (a social worker) told me that she heard me, my issues and fears were valid and she had empathy for me. It really meant a lot. She helped me develop some tools to stay grounded and to understand more about the issues i was dealing with and to control them as much as possible (I also started having panic attacks during the pregnancy and i was afraid i would have one during delivery…)

Let her talk about her fears and feelings, be understanding and non judgmental, try not to offer solutions and ways she should cope with the issues she is having- in my experience, just having someone i could trust to listen without having an opinion was incredibly helpful. I am not sure what country you are in, but might worth a try to check for pregnancy advisory organizations that offer help for free. (That is how I got help…)

A girl here also recommended me a book, might worth a read:

Pregnancy and Postpartum Anxiety Workbook: Practical Skills to Help You Overcome Anixety, Worry, Panic Attacks, Obessions, and Compulsions (A New Harbinger Self-Help Workbook) https://www.amazon.com/dp/1572245891/ref=cm_sw_r_awdo_YBZ98NXN3SZX8A18F21K

This workbook really helped calm my racing mind down. I recommend finding a therapist in your area to help you work through your feelings- most offer a sliding scale to make it affordable it that is a concern.

link to workbook

I have struggled with this too, especially anxiety during pregnancy. One therapist I spoke with recommended this workbook. I’ve gotten part-way through it and do find it helpful. Also just having a therapist to talk to is very helpful — a good one that you like and feel is a good fit. Hang in there, and know you’re not alone in these struggles! Congrats on your pregnancy ❤️

Also, I know this isn’t what you asked for, but when I was dealing with PPA, my psych recommended a workbook based on CBT techniques that I could work through between appointments and it was really helpful. I’ll link it here in case it helps you in the meantime until you can find a better therapist.

The Pregnancy and Postpartum Anxiety Workbook: Practical Skills to Help You Overcome Anxiety, Worry, Panic Attacks, Obsessions, and Compulsions (A New https://www.amazon.com/dp/1572245891/ref=cm_sw_r_cp_apip_vgTyEFTALFILN

Same. My LO is 15m now and things are better. There are things they have done that have caused harm to our relationship, which still has not recovered, but I am able to deal with it more calmly.

Go talk to your doctor. Medication is really helpful to correct the post partum hormone imbalances that can cause ppd/a. And there are nursing safe options too, if that’s a concern for you. A few appointments with a psych would be beneficial as well, both to develop general coping mechanisms as well as specific strategies for your triggers.

My psych recommended a couple things that really helped me, so I’ll list them here in case they help you too, because I know it can sometimes take some time for things to get going when you want referrals to address mental health issues.

• the Headspace app. I listened at bedtime, right before I went to sleep. It helped calm the circling anxious thoughts that were keeping me awake. Try the basics courses first to learn how it works. The episodes are only 3-10 minutes long.

• a workbook from Amazon. You have to actually do the work, but it’s based in CBT and was really helpful for me to work through between appointments. I’ll add a comment linking it when I find it.

Edit: here’s the workbook: The Pregnancy and Postpartum Anxiety Workbook: Practical Skills to Help You Overcome Anxiety, Worry, Panic Attacks, Obsessions, and Compulsions (A New https://www.amazon.com/dp/1572245891/ref=cm_sw_r_cp_apip_zQfaMRPzWhHu4

You are not going crazy, it makes sense when your hormones are kicking into gear for your period that you might feel similar to how you did right after giving birth.

Can I ask what treatment you used to help with your PPA? CBT therapy has a VERY low rate of anxiety relapse, and there are self help CBT books if you cannot get to a doctor.

I liked this one: https://www.amazon.com/Pregnancy-Postpartum-Anxiety-Workbook-Compulsions/dp/1572245891

Amazon link for the lazy like me

$17, $6 used, 224 pages

Jumping on here to recommend this workbook too

My therapist recommended it the first time around for me and it was super helpful

It's great that you are thinking about this now! One of the most effective "treatments" for PPD is actually prenatal counseling and coaching to develop coping skills and support networks. This NYTimes article mentions two specific programs you could check out to see if they are available in your area, or ask your OB/clinic/midwife if something is available in your area.

I don't have personal experience with them, but there are also cognitive behavioral therapy-based self-study workbooks and phone apps/websites if scheduling and expense makes in-person therapy difficult. Just as an example, since I haven't used them, here's a an internet course that says it's available worldwide (https://thiswayup.org.au/how-we-can-help/courses/mumentum-anxiety-and-depression-courses/) and a workbook available from Amazon (https://www.amazon.com/dp/1572245891/ref=cm_sw_r_cp_apa_i_pn00Cb73J4136).

Best wishes to you!

I know it’s hard, I struggle with anxiety (and am on 10mg of Lexapro). But the CBT work I do in therapy helps a lot, and also just knowing that me worrying about x,y,z doesn’t actually change anything or serve any purpose.

These two books helped:

https://www.amazon.com/Pregnancy-Postpartum-Anxiety-Workbook-Compulsions/dp/1572245891/ref=mp_s_a_1_1?crid=2D57JZOHEBF7J&dchild=1&keywords=pregnancy+anxiety+workbook&qid=1632713644&sprefix=pregnancy+anxiety+&sr=8-1

https://www.amazon.com/What-One-Tells-You-Motherhood-ebook/dp/B07GNRG71D/ref=mp_s_a_1_3?dchild=1&keywords=emotions+pregnancy&qid=1632713681&sr=8-3

Also, meditation! I love Mindful Movement on YouTube, and have been working through the GentleBirth hypnotherapy app.

I was super nervous about going on benzos since I had heard horror stories about addiction, and I'd never taken any psych meds before in my life. But it was actually really easy to get off of them.

I learned some alternative coping strategies like progressive muscle relaxation (PMR), CBT exercises, and mantras. I had some amazing mom friends to lean on as well, through an organization called Mamistad that groups you with women in your area expecting at the same time as you. One of them was also on klonopin for panic attacks, and she was able to make it through some tough challenges without needing them again. I'd strongly recommend this book for preparing. And the VA's Insomnia Coach app has a good PMR track.

Just to chime in and say I know how debilitating anxiety can be. Antenatal anxiety and depression are very real things, even though they’re not as widely talked about as postpartum issues.

For me personally, I had the biggest improvement in managing my generalized anxiety when combining biweekly therapy and 10 mg Lexapro. I was on that for about 2 years prior to pregnancy, and my OB was supportive of me staying on the medication throughout pregnancy. I’ve heard Zoloft is usually first-line SSRI for pregnancy. Not sure if medication is something you are considering, but could be worth a conversation with your OB.

In addition to that, daily meditation (I like Mindful Movement on YouTube), journaling, and working through these two books have helped me:

https://www.amazon.com/Pregnancy-Postpartum-Anxiety-Workbook-Compulsions/dp/1572245891/ref=mp_s_a_1_3?dchild=1&keywords=anxiety+workbook+pregnancy&qid=1634594121&sr=8-3

https://www.amazon.com/What-One-Tells-You-Motherhood-ebook/dp/B07GNRG71D/ref=mp_s_a_1_1?dchild=1&keywords=emotion+guide+to+pregnancy&qid=1634594181&sr=8-1

Hope you get the support you need and are feeling better!

This is it! I was hesitant because of how awful my OCD is esp when pregnant and post P but it’s actually been quite helpful. https://www.amazon.ca/Pregnancy-Postpartum-Anxiety-Workbook-Compulsions/dp/1572245891

Hang in there, I know it's so nerve wracking.... I only ate out at fully gf restaurants when I was pregnant and was super cautious at home with packaged stuff too - and I felt the best I'd ever felt my entire life, so I think the restaurants I was eating out at before were affecting me mildly without me knowing it. Also, I started working on a CBT anti-anxiety pregnancy workbook and it helped me out a lot with all the what-if worries. https://www.amazon.com/gp/product/1572245891/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&psc=1 .

While I don't know of any particular online resources, I can say that these two books have been very helpful for managing my anxiety during pregnancy:

http://www.amazon.com/The-Pregnancy-Postpartum-Anxiety-Workbook/dp/1572245891

http://www.amazon.com/Mindful-Motherhood-Practical-Staying-Pregnancy/dp/1572246294

I was on Zoloft prior to pregnancy and quickly weaned off after finding out about my kiddo. That lasted all of 6-8 weeks or so. At my next OB appointment I was pretty miserable. My OB said since I was past the stage of heart formation I could go back on the Zoloft if I wanted to.

You're not alone in this!