How Can I Manage My Anxiety During Pregnancy?

It’s normal to feel anxious during pregnancy—especially with the physical, emotional, and lifestyle changes you're experiencing. But anxiety doesn’t have to control your pregnancy journey. With the right tools and support, you can find peace and balance during this important time.

What Causes Anxiety During Pregnancy?

Pregnancy anxiety can stem from hormonal changes, past experiences, or concerns about labor, parenting, or health. For some women, fear of miscarriage, financial stress, or relationship strain can also play a role.

If you’ve had anxiety in the past, you may be more likely to feel it now. But even women without a history of anxiety can experience it during pregnancy.

Studies show that up to 1 in 5 women experience some form of anxiety during pregnancy.

Signs You Might Be Struggling with Anxiety

It’s important to recognize when your feelings may be more than just “normal stress.” Some signs include:

• Constant worry you can’t control

• Feeling overwhelmed by everyday decisions

• Trouble sleeping

• Rapid heartbeat or shortness of breath

• Difficulty concentrating

If you’re experiencing several of these symptoms, you’re not alone—and help is available.

How to Manage Pregnancy Anxiety in Healthy Ways

Talk to Someone You Trust

Sometimes, just saying it out loud makes a difference. Talk with your partner, a friend, or a pregnancy counselor. A compassionate listener can ease your fears and help you feel less alone. If you need support, PSC offers free, confidential help for expecting and new moms. 

Practice Calming Techniques Daily

Small routines can lower anxiety over time. Try:

• Deep breathing

• Prayer or meditation

• Gentle stretching or prenatal yoga

• Walking

• Journaling

The Mayo Clinic recommends these stress-reduction techniques as safe and effective during pregnancy.

Limit Exposure to Triggers

Turn off the news. Take a break from social media. Surround yourself with voices that build you up, not wear you down. Make space in your day for quiet, even if it’s just 10 minutes.

Caffeine, sugar, processed carbohydrates, artificial additives and lack of protein can negatively affect your mental and physical health so find room in your diet for whole foods.

Create a Simple Plan

Much of anxiety comes from the unknown. Creating a simple plan for your prenatal care, delivery preferences, or even daily routines can help reduce stress and give you a sense of control.

Know When to Ask for Help

If your anxiety is getting in the way of daily life, don’t wait. Pregnancy mental health matters. Ask your OB-GYN or midwife for a referral, or reach out to a licensed counselor.

If you’re currently taking medication for anxiety, don’t stop or adjust your medication without speaking to your provider. Some medications can be safely continued, while others may need to be changed. Your doctor can guide you through the best options to support both your mental health and your baby’s development. You don’t have to choose between your well-being and your pregnancy—there are ways to care for both.

You Don’t Have to Go Through This Alone

If you’re feeling overwhelmed, our team is here to help. We offer confidential pregnancy consultations where you can talk through your situation, ask questions, and get support—all at no cost to you.

Schedule a free appointment today

FAQ: Pregnancy Anxiety

Q: Is it normal to feel anxious all the time during pregnancy?
A: Occasional worry is normal, but if anxiety is persistent and affecting your life, it’s worth getting help.

Q: Can anxiety harm my baby?
A: High stress over time can impact your baby’s development. That’s why managing anxiety early is so important—for both of you.

Q: Are there natural ways to reduce anxiety without medication?
A: Yes! Breathing exercises, support groups, journaling, and gentle movement are all safe options.

Q: Should I tell my doctor about my anxiety?
A: Absolutely. Your provider can help you explore safe treatment options or refer you to a mental health professional.

Q: What if I’m already on anxiety medication?
A: Never stop medication without guidance. Talk to your doctor about what’s safe during pregnancy.