Change Your Thoughts, Change Your Mood Around Pregnancy

How you think about a situation greatly influences how you feel about it — and your overall mood.

For instance, if a friend is running late to meet you and hasn’t reached out, you might:

• Think they’re being rude and selfish.
• Worry about their safety.
• Use the time to catch up on emails and not think much about it.

Each reaction can trigger different emotions. The first might lead to anger and resentment; the second to worry and anxiety. Whereas in the third scenario, you might feel calm and neutral.

Use these techniques to change your thoughts and, in turn, improve your mood. Practice them consistently, and you'll gradually shift your thought patterns.

1) Practice awareness.

• Start by becoming aware of your thoughts.
• Notice what you're thinking and how it's affecting your mood.
• This is the first step toward change.

2) Challenge negative thoughts.

• When you notice negative or unhelpful thoughts, ask yourself if they're true.
• Try questions like, "Is this thought based on facts or assumptions?" or "What evidence do I have that supports or contradicts this thought?"

3) Practice self-compassion.

• Be kind to yourself and acknowledge everyone has these thoughts from time to time.
• Self-compassion can help keep negative thoughts from affecting your emotions.
• Read more about self-compassion here.

4) Seek support.

• If you’re struggling to change your thoughts on your own, consider talking to a therapist or counselor. They can provide strategies and support tailored to your needs.

Ask yourself these questions:

• What past experiences show this thought isn't always true?
• If a close friend had this thought, what advice would I give them?
• Am I making the situation seem worse than it really is?
• Am I assuming I know what others are thinking?
• Are there any strengths or positive aspects about myself or the situation that I might be overlooking?

These prompts can help you see things from a new perspective and give you some clarity.