Stress During Pregnancy: How to Stay Calm and Nurture Your Well-being

Pregnancy is a beautiful journey, but stress during pregnancy is a common experience for many mums-to-be.

Bringing new life into the world is exciting, but it can also come with a lot of worries and pressure.

From physical changes to emotional ups and downs, many factors can contribute to stress.

Left unchecked, stress can affect both you and your baby’s well-being.

In this blog post, I'll provide you with practical ways to manage stress during pregnancy, including relaxation techniques, lifestyle changes, and affirmations to support a positive mindset.

Contents

• What Causes Stress During Pregnancy?

• How Stress Affects Pregnancy

• Ways to Reduce Stress During Pregnancy

  • 1. Practice Deep Breathing

  • 2. Prioritise Self-Care

  • 3. Use Positive Affirmations

• Frequently Asked Questions

  • Q1: Can stress harm my baby?

  • Q2: How can I relax if I feel overwhelmed?

  • Q3: Do affirmations really help with pregnancy stress?

    
    

What Causes Stress During Pregnancy?

Pregnancy brings many changes that can lead to stress, both physically and emotionally.

Some common causes of stress during pregnancy include:

• Hormonal changes affecting mood

• Worrying about labour and delivery

• Financial concerns

• Changes in relationships

• Lack of sleep and physical discomfort

• Additional medical issues brought on by pregnancy like gestational diabetes or extreme nausea.

For me, I had extreme nausea (aka hyperemesis gravidarum (HG)) during my whole pregnancy which increased my stress and feelings of isolation because I couldn't work due to the nausea.

Understanding what’s causing your stress is the first step in managing it.

How Stress Affects Pregnancy

Chronic stress during pregnancy can have an impact on both mother and baby.

Prolonged stress can lead to:

• Increased risk of preterm birth

• High blood pressure and pregnancy complications

• Difficulty sleeping and low energy

• Increased anxiety or depression

  
  

This is why it’s important to find ways to manage stress effectively.

Another great way to check if you are stressed is to ask your friends and family if they have noticed any changes.

Often the people closest to us can spot when we aren't quite ourselves.

Ways to Reduce Stress During Pregnancy

1. Practice Deep Breathing

Deep breathing exercises can help calm your nervous system and reduce stress levels.

Taking slow, deep breaths sends a signal to your brain to relax, lowering your heart rate and blood pressure.

Try this simple technique: Inhale deeply through your nose for four counts, hold for four counts, and exhale slowly through your mouth for six counts. Repeat this for a few minutes to feel more centred.

Incorporating deep breathing into your daily routine can help you stay calm throughout your pregnancy.

I would often do deep breathing exercises with my husband during times of stress. It's also a really nice bonding exercise.

2. Prioritise Self-Care

Making time for yourself is essential during pregnancy.

Listen to your body and give yourself permission to rest when needed.

Gentle exercises like prenatal yoga or walking can help reduce stress and improve your mood.

Eating a balanced diet and staying hydrated also play a crucial role in your emotional and physical well-being.

A well-nourished body supports a well-balanced mind.

Don’t hesitate to ask for help—whether it’s from a partner, family member, or a support group. You don’t have to do everything alone.

I loved doing yoga from youtube videos like 'yoga with Adrienne' so I could just be comfortable at home.

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Sometimes it can be really intimidating to go out while pregnant so even asking friends or family to help book or find classes can help especially because they can be faraway or tricky to find. My mum found a prenatal yoga class an hour from my house for me. It was the closest on offer but it made the biggest difference to my pregnancy journey.

3. Use Positive Affirmations

Affirmations can help reframe negative thoughts and bring more positivity into your pregnancy journey.

Repeating positive statements can shift your mindset and reduce stress. Some powerful affirmations include:

• "My body knows exactly what to do to nurture my baby."

• "I trust in my ability to give birth with strength and courage."

• "I am calm, strong, and ready for this journey."

  
  

Using an affirmations app designed for mums can make it easier to incorporate these positive thoughts into your daily routine.

This app was made when my baby was 4 weeks old and the notifications a few times a day made a huge difference to how I felt during the day. I wish I had had it during my pregnancy as well.

Frequently Asked Questions

Q1: Can stress harm my baby?

High levels of stress over a long period may increase the risk of pregnancy complications.

Short-term stress is normal, but chronic stress can contribute to issues like premature birth or low birth weight.

Practising stress management techniques can help keep you and your baby healthy.

Q2: How can I relax if I feel overwhelmed?

Simple relaxation techniques can make a big difference when you’re feeling stressed.

Try deep breathing, prenatal yoga, listening to calming music, or taking a warm bath.

Connecting with supportive friends or family members can also help ease feelings of overwhelm.

Q3: Do affirmations really help with pregnancy stress?

Yes! Positive affirmations can rewire your mindset and help you feel more confident and relaxed.

Many mums find that regularly using affirmations reduces stress and creates a more positive pregnancy experience.

Our affirmations app makes it easy to incorporate them into your daily routine.

Download today via the apple store or android store.

Wrap Up

Stress during pregnancy is completely normal, but managing it effectively is key to a healthier, happier journey to motherhood.

Simple strategies like deep breathing, self-care, and affirmations can make a significant difference in reducing stress and creating a more positive mindset.

If you're looking for daily affirmations to support your pregnancy journey, download our affirmations app here.

It’s designed to help you stay calm, confident, and connected to the joy of becoming a mum.

What’s your favourite way to relax during pregnancy? Let us know in the comments!