Coping with Anxiety During Pregnancy
Ah, pregnancy—a time of glowing skin, magical baby kicks, and… completely losing sleep over everything from "Will my baby like me?" to “Did I remember to unplug the curling iron?” If you’re feeling a bit nervous (or a lot), you’re certainly not alone. Pregnancy can be equal parts exciting and overwhelming. Sometimes, anxiety can creep in and settle down for a while. Let’s talk about it.
Why Pregnancy Can Feel Like An Emotional Roller Coaster
You’re not imagining it. Pregnancy truly is a wild ride. Anxiety often likes to hitchhike on all those changes. Let’s unpack some reasons why you might be feeling this way.
Hormonal Mayhem: Your body’s overachieving in the hormone department, and those surges in estrogen and progesterone can stir up all kinds of feelings. One minute you’re crying over a cute puppy video. The next, you’re Googling “What if I’m a bad parent?” at 2 a.m.
Big Life Changes: You're officially on deck for one of life’s biggest transitions. Worries about labor, parenting, and the actual cost of diapers (spoiler: a lot) are all fair game for those racing thoughts.
Physical Discomfort: Let’s be real—between morning sickness, back pain, and trying to get comfortable in bed with a watermelon-sized belly, it’s hard to feel zen when your body’s going through so much.
Past Baggage: If you’ve had anxiety before, or experienced pregnancy loss or other challenges, it’s natural for those feelings to bubble up now.
Here’s the thing. All of these feelings are valid. You’re not “too sensitive,” and you’re certainly not alone. Let’s figure out how to make this ride a little smoother.
Small, Doable Ways to Manage Pregnancy Anxiety
When anxiety shows up, it can feel like a giant wave crashing over you. Trust me, even small actions can help you find your footing again. Here are some ideas that can bring some ease.
1. Breathe Like You Mean It
Breathing exercises aren’t just for labor. They can help calm your brain right now. I used to do these while waiting in the OB/GYN office, trying to convince myself everything was fine.
Here’s a simple one to try:
Sit somewhere comfy (or as comfy as you can get these days).
Put one hand on your belly and one on your chest.
Inhale deeply through your nose for 4 counts, feeling your belly rise.
Hold for 2 counts, then exhale slowly through your mouth for 6 counts.
Repeat a few times and remind yourself: you’ve got this.
2. Find Mindful Moments
Mindfulness doesn’t have to mean sitting cross-legged for an hour while chanting. Though, if that works for you, go for it. It can be as simple as slowing down and paying attention.
Tea Time: When you make yourself a cup of tea, notice the warmth of the mug, the smell, the taste. It’s a little thing, but it helps.
Body Scan: Lie down, close your eyes, and mentally check in with each part of your body, from your toes to that little life growing inside you. This became part of my pre-nap ritual, and it worked wonders.
Baby Bonding: Place your hands on your belly and focus on those tiny kicks or movements. It’s a beautiful way to connect with your baby and ground yourself in the moment.
3. Self-Care Isn’t Selfish
When you’re growing a whole human, taking care of yourself is non-negotiable. Seriously.
Rest: Nap when you’re tired. Don't be afraid to take short power naps throughout the day. Even 15 minutes can make a difference.
Eat Regularly: Balanced meals keep your blood sugar steady and your mood in check. (And yes, that includes the occasional craving for fries with a side of fries.)
Move Gently: Prenatal yoga, swimming, or a leisurely stroll can do wonders for anxiety. Just listen to your body. This is not the time to take up CrossFit.
Build Your Dream Team
You weren’t meant to do this alone. Let people in, whether it’s your partner, your best friend, or that one coworker who always has snacks.
Talk It Out: Tell your partner how you’re feeling. Even if they can’t fix everything, sharing the load makes it feel lighter.
Find Your People: Join a prenatal group or hop into an online community of other parents-to-be. Sharing your worries and comparing nursery Pinterest boards can be a huge relief.
Lean on Loved Ones: Whether it’s your mom, your sibling, or your bestie, let them know how they can support you. Sometimes, just saying, “I’m feeling overwhelmed,” is enough.
When to Call in the Pros
If your anxiety feels like it’s running the show, making daily life a struggle, causing panic attacks, or simply clouding the joy of your pregnancy, please know that it's okay to reach out for support. As a therapist who has also been on the other side of the couch, I can tell you firsthand how truly helpful it is to have a professional in your corner. It was one of the best decisions I ever made.
A therapist can gently guide you through your feelings and help you discover strategies that resonate with you. There's so much strength in asking for help; it's a profound way to care for yourself and your precious baby.
You’re Not Alone
Pregnancy is a lot to handle, and it’s okay to feel overwhelmed sometimes. Be kind to yourself, take it one day at a time, and remember this: you’re doing an amazing job, even if it doesn’t always feel like it.
This journey might be full of questions and anxious moments. It’s also full of love, resilience, and growth—both literal and figurative. You’ve got this.
Now, go take that nap or eat that pickle. You’ve earned it.
Postpartum anxiety is manageable, and with the right support, you can find calm and confidence again. If you are in Virginia, West Virginia, or Washington DC and are seeking a compassionate, perinatal mental health therapist to process your feelings, I’m here to help. You don’t have to face this alone. Support is here for you during this season.
Disclaimer:
The content shared on this website and blog is meant to offer education, encouragement, and support—but it is not a substitute for professional medical, mental health, or therapeutic care. Everyone’s journey is unique, and it’s always best to consult with a qualified healthcare or mental health professional about your specific needs or concerns. Reading this blog or connecting through franciswellness.com does not create a therapeutic relationship. If you are in crisis or need immediate help, please reach out to your local emergency services or contact the 988 Suicide and Crisis Lifeline (U.S.) for free and confidential support 24/7.
