You, Me, Baby

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Introduction 8 Pages

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Program objectives

Role of partners

How the program works

Three ways to apply what you learn

Strategy: You can do the You, Me, Baby program with a partner

Strategy: Set personal objectives

Food for thought: Identify your values

Food for thought: Pros and cons of doing the program

MODULE 1 | Balanced living 14 Pages

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Stress

Food for thought: Your relationship with stress

Food for thought: Recipe for stress

Sources of stress

Strategy: Sources of stress and expectations regarding your partner

Stress affects us

Strategies and actions to be in balance

Margot and Ina: Taking action to improve your mood

A closer look at Margot and Ina

Pregnancy and changes

Is it normal to feel anxious or depressed during pregnancy or after childbirth?

Take-away

Personal project

Congratulations !

MODULE 2 | Promoting my well-being 14 Pages

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Relax to release tension

Mindfulness

Exercises: Practising relaxation and mindfulness

Margot and Ina: Practising relaxation to release tension

A closer look at Margot and Ina

Food for thought: Preparing for relaxation

Tips for taking care of yourself

Exercise: Practising mindfulness

Mindfulness: True or false

Margot and Ina: Practising mindfulness

A closer look at Margot and Ina

Take-away

Personal project

Congratulations!

MODULE 4 | Discovering my distorted thoughts 12 Pages

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Reactions to a problem

Margot and Ina: Getting out of catastrophic thinking by normalizing your experience

A closer look at Margot and Ina

Margot and Ina: accepting and enjoying pregnancy differently

A closer look at Margot and Ina: experiencing pregnancy differently

Distorted thoughts

Generating alternative thoughts

Strategy: Change your thoughts

Exercise: Distorted thoughts log

Take-away

Personal project

Congratulations!

MODULE 5 | Taking in and changing my thoughts 13 Pages

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Taking in thoughts

Strategy: Radical acceptance of reality

Strategy: Self-compassion

Margot and Ina: Having self-compassion helps to get through tough times

A closer look at Margot and Ina

What is self-compassion?

Examples of self-compassionate thoughts

Strategy: How to practise gratitude

Exercise: Practising gratitude

Take in your thoughts: Relaxing and practising mindfulness

Take-away

Personal project

Congratulations!

MODULE 6 | Discovering pleasant activities 11 Pages

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How do your actions affect your mood?

Aiming for balance

Strategy: Plan pleasant activities

Exercise: Determining the activities you want to do

Exercise: Activities with baby

A step in the right direction

Margot and Ina: Balancing obligations and pleasant activities

A closer look at Margot and Ina

Strategy: Keep track of your activities

Take-away

Congratulations!

MODULE 7 | Strategies for doing pleasant activities 6 Pages

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Why do pleasant activities?

Strategy: Overcome obstacles to do pleasant activities

Exercise: Overcoming obstacles

Take-away

Personal project

Congratulations!

MODULE 8 | How to improve communication 25 Pages

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Food for thought: Relationship between mood and interactions

Communication and mood

Communication and mood (2)

What is the purpose of communication?

What is validation and what purpose does it serve?

Anna, Yohan and Noah’s story: Wanting to feel validated

Food for thought for two

Three communication styles

Margot and Ina: Communicating needs clearly influences mood

A closer look at Margot and Ina

Exercise: Defining your communication style

Food for thought: Expressing your needs

Family and friends and the support they provide

Types of support

Strategy: Name the people willing to support you

Support between partners

Strategy: Two tips for teaming up when baby arrives

To each his own

A challenge for couples

Maintaining intimacy as a couple after the arrival of a child

1 of 2

MODULE 9 | Looking forward 11 Pages

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Thoughts, mood, and activities

Pleasant activities with your baby

How children learn ?

What babies like to do

Margot and Ina: Planning strategies to cope with tough times

A closer look at Margot and Ina

Exercise: Changing roles

Looking past You, Me, Baby

Strategy: Plan what you will do after You, Me, Baby

What if I need help?

You have completed the You, Me, Baby program!

SUPPLEMENTARY MODULE | Pregnancy and activity restrictions 10 Pages

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An approach that helps you face the demands of life

Your situation

Exercise: Learning that you have a high-risk pregnancy

Exercise: Hospitalization for a high-risk pregnancy

Exercise: Social isolation

Multiple sources of stress

Essential strategies for getting through tough times

Exercise: Putting these strategies into practice

Take-away

Congratulations!