Pregnancy can be a joyful and exciting time. It can also be overwhelming.
From the moment you learn you’re pregnant, there’s so much to think about. In addition to the responsibility of growing a new baby, you’re taking on a new role as parent. There’s also a long list of things to avoid: caffeine, alcohol, raw fish, or certain types of exercise.
It’s completely normal to feel stress, but managing it is important for your health and well-being.
Common causes of stress
Some common stressors during pregnancy include:
- Physical changes: Nausea, back pain, tiredness, and mood swings
- Anxiety: Concerns about the baby’s health, labor, and life as a new parent
- Financial concerns: Planning for new costs like childcare and baby supplies
- Relationships challenges: Changes in support, partner disagreements, or advice from family
- Work challenges: Concerns about maternity leave and job support
- Healthcare concerns: Worries about fair treatment and respectful care from health providers
Why managing stress during pregnancy matters
Worrying too much can affect both you and your baby. It impacts sleep, blood pressure, appetite, and immunity, and can increase risks like preeclampsia, preterm birth, and low birthweight. If things start to feel overwhelming, here are some ways to help ease stress:
- Go back to basics: Focus on eating whole foods, like leafy greens, lean meats and healthy sources of fat, like avocado. Low-impact exercise and rest are also important.
- Mindfulness: Deep breathing and meditation can help you stay calm and present.
- Ask for help: Talk to your family, friends, or your health provider. Organizations like Postpartum Support International can connect you to support groups, therapists, and other resources.
Feeling empowered during pregnancy
Taking small steps to manage stress can make a big difference. It can make pregnancy a more positive, empowering experience. Remember, caring for yourself is just as important as caring for your baby.
For more information, visit March of Dimes resources about stress and pregnancy here.