Pregnancy is often depicted as a joyful time full of excitement, hope, and anticipation. But for many women, it can also bring stress, anxiety, and a deep sense of uncertainty. Your body is changing, your hormones are fluctuating, and your sense of identity may feel like it’s shifting, too. All of this, combined with the unknowns of what lies ahead for you and your baby, can feel overwhelming at times. If you’re feeling this way, you’re not alone. There are ways to ease the stress and find steadier ground as you move through pregnancy.
What Causes Stress During Pregnancy?
Some stress during pregnancy is inevitable and normal. After all, there is a lot of change happening in your body and your brain. Every pregnancy and every woman is different, and so are the worries that come with it. Understanding where your stress comes from is the first step toward finding relief. To better understand how you can manage stress, let’s start by recognizing and identifying what causes stress during pregnancy.
Common reasons for stress during pregnancy:
- Physical changes: morning sickness, exhaustion, body discomfort, low self-image
- Anxiety and mood changes: health-related concerns, overwhelm about becoming a mom, fear of labor, and history of anxiety and depression
- Financial stressors: childcare, housing, basic needs, and baby supplies
- Relationship challenges: lack of partner support or adjusting to new roles
- Work challenges: decisions around maternity leave, returning to work, or leaving work
- Trauma history: pregnancy following a traumatic event, such as miscarriage or infant loss
It is no wonder so many women experience an increase in stress throughout pregnancy. As you begin to recognize your own triggers for anxiety and overwhelm, you can start to consider ways to cope and manage.
3 Ways To Reduce Your Stress During Pregnancy
While some stress is unavoidable, there are simple, meaningful ways to care for yourself during pregnancy. These approaches can help you feel more grounded and supported as your body and life continue to change.
#1 Set boundaries and prioritize rest
Many moms feel pressured to “do it all” and this often starts before the baby arrives. My pregnant clients talk about how social media, well-meaning friends and family, and the never-ending to-do list feel daunting and stressful. Even when the intention is to help and inform, that type of “external noise” rarely alleviates stress.
In fact, my clients often talk about how much more likely they are to internalize doubt when those external pressures show up. Doubt can then turn into feelings of guilt, triggering the fear that “I am not doing enough” or “I don’t know what I’m doing.” Mapping your triggers and your emotions can help you determine how to set the boundaries that you need during pregnancy.
These boundaries might look or sound like:
- Resting when your body needs it.
- Saying “I’ll get back to you” before saying yes to every plan or invitation.
- Telling family members you are not comfortable hearing comments about your body.
- Only share news and updates about your pregnancy if and when you want to.
- Talking to a therapist who specializes in perinatal mental health.
#2 Create a support system
Even when it seems like everyone around you is excited for you, the overwhelm of navigating pregnancy can feel very isolating. This is often when support is most needed. In my work with pregnant moms over the years, I have seen how a strong support system can serve as both a resource and a comfort.
Whether through individual or couples therapy, pregnancy support groups, reliable friends and family, or a combination of any or all of these, building a support system where you feel seen, heard, and validated is a key part of stress management during pregnancy.
#3 Practice mindfulness
Sometimes, managing stress means slowing down, observing your thoughts and feelings, and going inward. This can be explored through practicing mindfulness techniques, including deep breathing, guided meditation, and prenatal yoga. In fact, mindfulness has been shown to lower stress, anxiety, and depression during pregnancy, with positive impacts on sleep, communication skills, and self-compassion.
What If These Techniques Don’t Alleviate Your Stress?
Even when you are practicing these healthy coping skills, sometimes stress during pregnancy persists. This is when seeking additional support through psychotherapy and/or medication support from trusted professionals may be necessary. Increased stress that is impacting your functioning could signify a perinatal mood and anxiety disorder (PMADs), and can affect both maternal well-being and pregnancy outcomes.
Additionally, for women who have experienced trauma related to pregnancy, chronic distress could indicate perinatal post-traumatic stress disorder (PTSD). Perinatal PTSD symptoms include: flashbacks, nightmares, difficulty sleeping, hypervigilance, panic attacks, emotional detachment, and avoiding medical care. With professional support and intervention, PMADs and perinatal PTSD are treatable.
How Therapy Can Help
When pregnant women reach out to me for therapy, they sometimes express feeling nervous or even guilty about needing help. I remind them that asking for help is a profoundly important step to taking care of themselves and their baby during pregnancy, and beyond.
As perinatal mental health therapist, I work with clients to:
- Set boundaries that prioritize their needs during pregnancy
- Identify their feelings and practice helpful coping skills
- Practice acceptance about what is and is not within their control
- Explore how to make values-based decisions about pregnancy and parenting
- Strengthen coping skills for both pregnancy and the postpartum period
- Recognize the impact of pregnancy on their relationships
Therapy during pregnancy can offer a safe, non-judgmental space to process your emotions, explore fears, and develop personalized strategies to manage stress.
Pregnancy brings profound change, and this change then often triggers stress. By setting boundaries, prioritizing rest, creating a support system, practicing mindfulness, and seeking help with therapy, you can reduce anxiety and prioritize ways to nurture your emotional well-being.
Marissa Gray, LCSW, PMH-C specializes in virtual therapy for women across Illinois. Schedule a free initial consultation today!
