Lost in Thought: Coping with Pregnancy Brain Fog

Since I’ve become pregnant, my brain is fuzzier than usual, I’m even more forgetful. I didn’t even think it was possible to have my mental ability be fuzzier and more forgetful but, it is. I have what is better known as pregnancy-related brain fog, or ‘mommy brain’. If you think you have mommy brain, and feel alone, you're not alone! 

What on earth is Mommy Brain? 

Pregnancy does a lot to our bodies, it makes it hard to sleep, we feel like we have more stress, and our hormones are fluctuating. When that happens,  our neurotransmitters, are affected and we start becoming forgetful, can't concentrate, and can't multitask the way we used to. Don't worry, it'll go away soon after the baby gets here. Mommy brain can start early and happen until the baby's born. 

 

Yeah, but what is it like?

Imagine putting down your car keys or bottle of water and forgetting where you set them down at. I don't know how many times, I've put food in the microwave, to come back a few minutes later, to find out I never set the timer or I'll buy something from the grocery store, put it away and completely forget I bought it. 

Of course, mommy brain can be frustrating and anxiety-filled sometimes, and it can cause our own personal relationships with others to suffer. I don't know how many times, I've forgotten a doctor's appointment or forgotten where I put down my bottle of water! After reading some other stories about mommy's brain I felt a little less alone. 

Looking for some tips to keep from losing stuff?

Rest: When the doctors say to rest, it should be important. According to an article, being tired can affect the ability to communicate, and lead to memory lapses. 
Make lists and use reminders: You won't forget stuff if you set a reminder or make a list. Unless you forget to write down what you need to do, or where you put something at. 
Stay organized: I know it's easier said than done, you're in brain fog mode. If you have a special place to put something put it there. It'll help you find something if you have it organized.
Practice Mindfulness: Time to be a mindful mama bear. If you read my post about mindfulness a few days ago, being a mindful mama bear will put you into the here and now, relax your body, and clear your mind.
Ask for help: If you're having trouble remembering, let people know. It's okay to ask for help from friends, family, or even your doctor/midwife. 
Support other pregnant women: Let other women know they're not alone. Give them helpful ideas to help when the brain fog is strong, like rest, mindfulness, or lists. 

When should I worry and tell my doctor?

If your brain fog gets so bad that you're unable to remember important things, when you're unable to do daily tasks, and if it's getting worse, Medical News Today, suggests talking to your doctor. There's no reason to feel ashamed to tell your doctor. They won't think that you're off your rocker when it comes to brain fog. 

Conclusion

If you're going Mommy brain, you're not crazy, and you're not imagining things. You're definitely not alone, when it comes to forgetting things, in fact the list above with 20 examples are just the tip of the iceberg. It's even okay to seek help from a professional if you need to. I sincerely hope that any one who's pregnant right now knows someone who's pregnant or hopes to become pregnant in the future has a happy healthy pregnancy.

5 Ways to Stay Mindful When You're Always on the Go

As time inches closer, I know I’ll have to be practicing mindfulness at the hospital and may not be practicing it much at home. But the amazing thing about mindfulness is that there are some mindfulness techniques that can be done anywhere! Being in the present no matter where you are is a gift. The ways below are some of the easiest ways to practice mindfulness on the go! If you have any other ideas drop them below!

Some of these exercises may be the same as my Mindful Bear techniques, just think of these as being a mindful migrating bear, who's always on the go!

Tip #1: Use Guided Meditation
 With guided mediation you have a narrator leading you through your mediation, they'll help you visualize things better and focus your attention. There are a few websites and apps I found that may be useful to practice guided meditation on the go!

• UCLA Mindful Awareness Research Center 

• Insight Timer (also on iOS and Android)

• Dharma Seed

• Mindful

Apps:

• Headspace (iOS, Android)

• Calm (iOS, Android)

• Smiling Mind (iOS, Android)
  

  
  
  
  
  

Tip #2: Incorporate Mindfulness into Your Daily Activities
It's time to be a mindful bear again! Use mindfulness, when doing whatever activity you're doing. Take time to stop and notice what you're doing, if you're walking focus on your feet touching the ground and the movement of your feet, if you're eating focus on the foods that you're eating, in all reality you can apply mindfulness to whatever your doing. Focus on your actions, and your feelings, and live in the present. 

Tip #3: Take Time to Breathe
Focusing on your breathing can lower your heart rate, and improve focus and concentration. All you have to do is breathe and focus on your breathing at the moment, if you're having trouble with learning how to breathe mindfully, diaphragmatic breathing, box breathing, 4-7-8 breathing, or alternate nose breathing are some suggestions, I provided an example for each of the techniques, all you have to do is click on the technique's name

Tip 4: Using Mindful Reminders
Sometimes, practicing mindfulness when we’re on the go has nothing to do with the techniques, it has to do with remembering to practice mindfulness. Times setting a reminder on your phone or on Post-it notes by your technology, to remind yourself to breathe, and practice mindfulness helps. I actually have a mindfulness app on my Apple Watch. You don’t even have to focus on breathing techniques if you’re willing to focus on your feelings in the present moment.

Tip 5: Practicing gratitude
Since gratitude and mindfulness go hand in hand, practicing gratitude is a great way to practice mindfulness. All you need to do when practicing gratitude is to stop and pay attention to appreciate the good things in life. You don’t need a journal or to keep a memo for all the things you’re grateful for, if you don’t want to. The option to include your gratitude in your meditation or breathing is there.

Conclusion

Just because you're on the go doesn't mean that mindfulness needs to stop. You can find ways to incorporate it into your routine no matter what's going on. If one tip doesn't work, go on to the next one, or create your own game plan. Practicing mindfulness can help everyone

From Classics to Modern: 10 Books on My Book Bucket List

In my opinion finding a new book, something new to read, broadens our horizons and expand our vast imaginations. I was scouting the local bookstore with my husband to find the perfect book to stick out at me. I remember telling him that I try to read books that stick out to me and are things I want to read because I don’t know when I’m going to die, and I wanted to read what felt good before I can’t read anymore.  Do you have a book bucket list? Do you know a list of books you want to read before you die?

  The Reason Behind My Thought Process

 Taking time to read is good self-love and a great mindfulness technique, and it reduces stress! Since it's a great stress reducer, I figured, taking a few minutes to read each day will be helpful. I even set set some goals, goals, they're small goals and short-term, but they don't need to be complicated. I've decided to read at least 5 books off of the bucket list as I have it before my son is born! 

My Bucket List

Book 1: Burn After Reading by Sharon Jones
Burn After Reading is a guided journal/workbook that I plan on going through when I'm done working on The Woman's Guide to Self-Love. Maybe my husband is right and I do have a little bit of a guided journal collection. I like being able to work on myself and get to know myself a bit better. 

Book 2: 1000+ Best Ways to Save Money Every Day: The Complete Book of Baby Bargains by Kimberly Danger 

Who doesn't like to save money? This book has tips for moms and expectant mom's on how to save money once the baby gets here.

Book 3: Montessori Today by Paula Polk Lillard

It's supposed to be a great introductory book for anyone who's interested in Montessori education. I would love to get a little bit of a crash course, before this baby's born. I'm hoping this book will actually be able to help me, at least a little bit. 

Book 4:Chaos & Flame by Tess Gratton & Justina Ireland

I'm not a fan of picking up books that have been best sellers within the same year they're released. I want to make an exception with this book. When I think about a book that's fantasy based and has warring factions, and romance, it fuel's me with excitement. 

Book 5: Buddhism for Bears by Claire Nielson & Chris Ridell

I'm not Buddhist, but I saw this book at a store many years ago, but forgot all about it, until after I wrote out my Bear Mindfulness, exercises. I can learn a bit about Buddhism, and enjoy the fact that the book has a bear in it.  

Book 6:  Frankenstein by Mary Shelly

I know the story of Frankenstein, but I never actually read the book. What I've learned from past experiences, spoilers and the Cliff Notes for a book are not actually reading the book. It's time that I actually read a classic. 

Book 7: Gathering Blue by Lois Lowry

  Gathering Blue, maybe a book for teens, but it is part of The Giver Quartet. With The Giver being one of my all-time favorite books, I found it only natural to want to pick up the other books in the series. 

Book 8: Scritch Scratch by Laura Currie

How about a story about a girl helping her dad with a ghost-themed Chicago bus tour?  That's what this spooky short book is about. Let's just say when I read that there was a review/blurb about the book from none other than R.L. Stine, saying that the book was a good read, I wanted to read it too. 

Book 9: Disney Manga: Tim Burton's The Nightmare Before Christmas--Mirror Moon by Mallory Reaves 

 This book combines The Nightmare Before Christmas with manga for a whole new story that I know nothing about. After reading Long Live the Pumpkin Queen, I want to read more about my favorite Disney couple from one of my all-time favorite movies!

Book 10: The Wind and The Willows by Kenneth Grahame 

Another classical book I haven't actually read that  I would love to read. I only know the basics about Toad, Rat and Badger. I know this book is meant for beginner readers, but nonetheless, I still have yet to read it and know I probably should.

I know, I'll end up writing a list with 10 more books that I want to read before I die, after reading these books. I'll probably have a reading bucket list a mile long when I'm through! That's okay, finding new books to read is just part of the adventure. For those of you who have a book bucket list, what books are on yours? If you don't have one are there books that you would like to read before you die?

6 Mindfulness Exercises to Boost Your Mental Well-Being, Bear edition 🧸

Let's stop being human for a while and use the mindfulness of a bear! Today we become a mindful bear! If you don't want to be a bear, that's fine you can be whatever animal hibernates. Because who doesn't want to hibernate and feel good.

For those who don't know what mindfulness is, it's paying attention to the moment, we're reducing our stress, learning to focus better, are more aware of our thoughts, by stopping what was in your past or what will be in your future. You're focusing on the here and now.


Before I continue, I admit I'm not bear and don't remember to be mindful when I need to be, it doesn't come naturally to me, but if I remember that I am a bear for a moment, especially when I'm stressed, it'll help me learn to have more mindfulness.

Now is the time to leave your human self behind and become a bear. I guess you can be any kind of bear you want, a black bear, grizzly bear, polar bear, panda, or even your own made-up species. It's time to embrace being a bear!

Bear Breathing Exercises

I can't take all of the credit for the idea of being a bear when it comes to mindfulness. I saw a kid's video on being a hibernating bear and learning bear breathing. It's what spawned my whole mindful bear mentality. If I can adapt these exercises into being a bear, it'll be easy for myself, other adults, and even children. Even if the concept does sound a bit silly.

Learning to have mindful breathing anchor yourself, and focus on your breathing, is an easy exercise to do when you're anywhere, even if you're not going to do the bear breathing exercises. It helps you relax, it helps you become aware of your body, and it helps you forget about your past or your present because we're all breathing now! Don't take my word for it, Berkely said the same thing!

Instead of talking about the bear technique myself. I have the exact video I got my whole bear well-being exercise from! The bear even has little eyelashes if you zoom in close enough! Here is the bear video!

  

For those who couldn't watch the bear video at the moment and want a little summary of what to do. We're going to imagine we are a bear waking up from a bit of hibernation. We're going to stretch like bears and humans do after a good long rest and then when we relax our arms we get to growl like a bear. That's if you want to growl you don't have to, but it does get you to focus your mind for a second and helps you breathe when you're panicking!

The Bear Body Scan 3000 exercise

Being a bear does take a lot out of you, doesn't it? Wouldn't it be nice if had a way to scan your body after sleeping for so long? Scan the places that are sore and places that are a bit tight? Scanning your body can also help your human counterparts relax, by focusing on all parts of your body.

Because we're a bear and don't use human technology, we're going to scan our bodies ourselves, using our Bear Body Scan 3000, it's what all of the top-of-the-line bears have. Start with our paws, focusing on how they're still there and how they may be stiff, or sore, slowly moving up our body, and even making our way to our ears.

If you want a little help there's another children's video with a body scanner a little bit like yours. This one has a little human and not a bear! But that's okay. This will still work if you're confused!

Mindful bear walking

Just because the Bear Scan 3000 can scan our body for tightness, or relax us. A scan wouldn't show that we're able to walk, but focusing on walking will. Let's focus on our legs, which get us from point A to point B. Focus on how our feet work when we're walking. Moving up to our legs, and to our hips. Just a little short walk will be fine, but to be sure we have the hang of walking again, especially after sleeping, we should walk as much as we feel is comfortable. A little bit at a time is fine! Just be mindful when doing it.

Please note: If you're still in human mode please and haven't been a bear yet, please note that mindful walking is a great form of exercise, it has physical benefits and can also relieve stress! As a human, you can focus on running away from all of the people who are mindful bears!

Time to eat Mindfully

Believe it or not, you can even eat mindfully when you're a bear! It serves as a great way to get to know your food better. You'll notice all of the wonderful foods you're eating, and when it's time for you to stop, as a bear who just crawled out from its cave, eating the wrong food could give you a stomachache.

Imagine finding an amazing patch of strawberries after your long nap. When you're eating, strawberries, focus on how they look, how they taste, and how they smell. It might be great to remember that next time you're on the hunt for strawberries. Of course, it's good to know when you're focusing on your eating, how many strawberries are too much.

Don't worry if there are other bears present, trying to talk to you. You can eat mindfully and focus on your food as well. If there are no other bears present, you'll remember to tell your story about your strawberry later.

Learning to write in a Bear Journal

All of these amazing experiences I've talked about and even thoughts that are running through your bear mind can go right into your very own bear journal. All you have to do is write about the here and now and you're ready to go. Just let your little bear mind go!


If you're not sure what to write about, Happier Human, Silk and Sonder and Kim and Kalee have some great ideas for your journal. Just because the first site is called Happier Human, doesn't mean bears can't benefit from it. I myself even have books next to me to help me develop my thoughts for my mindful journal.


You're probably wondering how a journal could even help you, a bear waking up from your hibernation. The answer is pretty simple it helps us learn who we are, how our emotions work, and why we do what we do as a bear.

Practice some gratitude

It's time to notice the good in someone or something that's happening. Be grateful for what is happening. If you've used any of the other exercises, you've taken time to think about things, in the here and now. Showing your gratitude for another bear (or human), makes you happy, it makes them happy and it helps improve your brain function.

At first, it might sound hard to find something to show your gratitude for, as long as you find gratitude in something small, and you know know how to look for gratitude, you'll soon see many times when you can offer your gratitude to others.

Conclusion

While the whole bear concept may be hard for everyone to understand, remembering to practice gratitude, writing a journal, focusing on breathing, or whatever mindfulness technique helped you relax is fine. You don't have to be a bear every day, just be mindful, and just because you're not able to be mindful every day, doesn't mean it's the end of the road. You can be mindful again tomorrow. Be kind to yourself, and those around you. You are worth it!