THUNAIAs with general mental health, simple habits that we can easily sign up to are the most effective in being your best self during pregnancy and postpartum.
As an exercise, you can think of some habits that could be helpful to you now.
Also list a few habits that are not being that helpful. Dont feel guilty - all of us have a list that we dont want to look at.
For one mother, the 'nice' list was like this: I go to my doctor regularly; I ask my husband to help clean the dishes after dinner; I ask him to tell me gently if he find me irritated; I enjoy a long bath; I do mandala every evening; I love to sing to my baby in my tummy and listen to relaxing music.
Her "improve" list? It went like this: I tend to overeat, especially sweets; I dont ask my mom to bring food to ease my work; I have reduced my physical activity and have missed my pre-natal yoga classes.
This self awareness is a good starting point.
Focus on things you can do or you can ask your partner to do for you. Notice the above list - it is mostly in your control.
There could be other things that could be causing some stress that are not in your control. Finances, work, relatives. Even sometimes unfortunately the marital relationship.
Even here, there is something you can do about the situation. Here is a list
1. Do a mood and sleep chart regularly. Become aware of when you are stressed
2. Join a peer group (fellow mothers) for support. Join Thunai's sessions online or in person (Chennai only)
3. Keep a journal - it can be one good thing that happened to you (gratitude) that day or just what was bothering you that day (writing down our thoughts takes away their power)
4. Do a practice at a set time and place every day - this is your safe space practice. It can be simple mindful stretching routine or it can be yoga nidra (before sleep) or simple breathing exercises such as the Long Exhale.
5. Rest when in doubt!
These habits will reset your nervous system (by activating the vagus nerve) and lower your cortisol levels. This is good for you and the baby!
Dont fail to reach out for help if you think if you are still not feeling okay.