So, you’re growing a tiny human—congratulations! But along with the joy, you might be feeling a little (or a lot) anxious. Let’s dive into understanding pregnancy stress and explore some simple, natural ways to keep calm and carry on.
Is Stress Bad in Pregnancy?
In a word, yes. Chronic pregnancy stress can lead to complications like preterm birth and low birth weight. Canada.ca
Unmanaged stress and anxiety during pregnancy can significantly impact both the birthing process and the baby’s health. Elevated stress levels are associated with an increased risk of preterm birth, as highlighted in a study published in the Journal of Psychosomatic Obstetrics & Gynecology. The research indicates that maternal stress during pregnancy may lead to earlier deliveries, particularly in the earliest gestational ages. Wiley Online Library
Moreover, chronic anxiety can affect fetal development. A study in Nature Mental Health suggests that maternal stress, anxiety, or depression during pregnancy can lead to alterations in the baby’s brain development. Nature
It’s essential to recognize these potential risks and take proactive steps to manage stress during pregnancy. Trust: when you start to get a handle on your anxiety and stress in pregnancy, you’ll feel better in every aspect of your life. Let’s dive a little deeper.
Can Anxiety In Pregnancy Impact Birth?
Stress is a normal part of life (hello, never-ending to-do lists), but when it runs wild during pregnancy, it can have real effects on birth. When you’re constantly anxious, your body releases higher levels of cortisol and adrenaline – hormones designed to help you escape danger, not push out a baby. This fight-or-flight response can lead to increased muscle tension, higher blood pressure, and reduced blood flow to the uterus, which isn’t exactly the recipe for a smooth, efficient labor. Some studies suggest that high stress levels may contribute to longer labours, higher rates of medical interventions, and even an increased likelihood of preterm birth.
Beyond the physical impact, unmanaged pregnancy anxiety can also shape your birth experience emotionally. When fear and stress are running the show, it’s harder to engage the body’s natural pain management system—endorphins. This can make contractions feel more painful and increase the perception of suffering during labor. Women with high anxiety during pregnancy are also more likely to experience a loss of control in labor, which can heighten feelings of trauma or dissatisfaction with the birth experience.
Does Pregnancy Stress Impact Life After Birth?
Unfortunately, it does. Research suggests that high stress in pregnancy may be linked to increased risks of postpartum mood disorders, like postpartum anxiety and depression. In short, pregnancy stress doesn’t just disappear once the baby arrives. It can set the stage for how you feel in those crucial early months.
The good news? There are many effective ways to manage stress and take back control of your pregnancy experience. Because birth should be about confidence, not chaos.
How To Banish Anxiety In Pregnancy
Before you reach for that third pint of ice cream (no judgment here), consider these natural stress-busters:
Move That Bump
Physical activity is one of the most powerful natural remedies for anxiety in pregnancy – and you don’t have to become a fitness influencer or workout all day long to feel the benefits. When you move, your body releases endorphins, those feel-good chemicals that act like nature’s mood boosters. Healthline Regular exercise also helps lower levels of cortisol and adrenaline, the stress hormones that can keep your body in fight-or-flight mode. By getting your heart pumping, you’re actively signalling to your nervous system that it’s safe to relax.
Exercise doesn’t just calm your body; it can also build your emotional resilience. When you raise your heart rate through movement, whether it’s a brisk walk, a prenatal yoga flow, or dancing in your living room, you mimic the physical sensations of stress – like a racing heart or quicker breathing. Over time, this can help you become less sensitive to those sensations, making it easier to tolerate moments of heightened anxiety without feeling overwhelmed.
And let’s not overlook the mental break that movement can provide. When you’re focusing on your breath, your balance, or the rhythm of your steps, it shifts your attention away from anxious thoughts. It’s like giving your brain a little vacation. Whether you’re stretching, swimming, or just swaying on a birth ball, movement offers a mindful moment to reconnect with your body – and remind yourself that you’re stronger and more capable than your worries would have you believe.
If you’re looking for a done-for-you movement program designed for the unique needs of your pregnant body that will reduce pregnancy stress and get your body ready for birthing, look no further than Body Ready Method’s amazing pregnancy, birth prep and postpartum flow-based workouts.
Mindfulness Matters
Meditation and deep-breathing exercises can help centre your mind. Even a few minutes a day can make a difference. Think of it as a mini-vacation without the TSA lines.
We are big fans of meditation in all its many forms. It doesn’t even need to be a pregnancy focused meditation. If you’re just getting started with meditation we recommend trying a podcast like the Meditation Life Skills Podcast or an app like Calm or Headspace.
If you just want to DIY your pregnancy stress busting meditation practice but don’t know where to start, here’s an amazingly simple exercise you can do any time you feel the least bit of stress or anxiety in pregnancy. Do this at home when you are getting home from work or just before bed. At work, build in some breaks every hour or two during your day and nourish yourself with 5 minutes of meditation, a little stretch and a short walk around the office.
- Push yourself back from your desk or find a comfortable spot to sit.
- Sit upright, with your hips a little above your knees – pop a small rolled towel or pillow under your bum to make it effortless to sit up tall.
- Plant your feet flat on the floor and feel the pressure of that connection between you and the floor beneath you.
- Close your eyes and let your hands rest gently open on your lap.
- Take a slow, even breath in, feeling your ribs gently expanding outwards.
- Hold that breath for 4 seconds and then slowly let it out, feeling your ribs drop release down.
- Continue to breathe in slowly, pause for a moment and exhale in this pattern.
- Check for tension in your body and invite those muscles to let go as you exhale.
- Let the noise of the day and all the thoughts vying for your attention to fade away.
- Continue to breathe in and out comfortably and slowly as your mind quiets and the tension in your body lets go.
- When you are ready to end this moment of nourishing calm, press your hands gently against your eyes as you take one more breath in and exhale.
- Open your eyes and notice the way your body feels. Take a final slow breathe, pausing again before exhaling.
- Repeat this any time life and work starts to feel overwhelming.
Sleep: The Foundation For Banishing Pregnancy Stress
Prioritize your Zzz’s. A comfy pillow, a dark room, and a ban on late-night doom-scrolling can work wonders. Remember, “sleeping for two” is totally a thing.
Sleep, in fact, is one of the number one factors in how resilient to stress you are. If you are chronically under-slept, you’ll have more stress hormones like cortisol swimming around in your system. This, in part, can make it much harder to remain calm in the face of even small annoyances and challenges. Get enough sleep and you’ll feel calmer in general and small challenges will bounce off you and big challenges won’t feel as overwhelming.
To improve your sleep, set up your environment right: make it really dark, have extra pillows, keep the temperature low at night, use white noise or set a timer on your music or podcast app, wear socks to raise your body temperature and speed up how fast you are able to fall asleep.
Get to bed early enough. If you have been waking frequently to visit the bathroom and you know you need 7-8 hours of sleep, plan to be in bed for 9-10 hours before you need to wake in the morning. Stick to a the same schedule every night, even on weekends. The consistency of sleep routines is part of the magic that makes better sleep at night possible. Nap during the day if you need to, but be careful starting a nap later than 3pm. This can make it harder to fall asleep and sleep for longer periods overnight.
Can Nutrition Help With Anxiety in Pregnancy?
Some herbs, like lavender and lemon balm, are touted for their calming effects. However, their safety during pregnancy isn’t well-established. Always consult with your healthcare provider before sipping that herbal tea. Mayo Clinic
But there are some nutrition based ways to help with better sleep at night and more resilience during the day.
Nutrient-Rich Foods to Combat Stress
Omega-3 Fatty Acids
Found in fatty fish like salmon and tuna, as well as in flaxseeds and chia seeds, omega-3s have been shown to reduce cortisol levels, the body’s primary stress hormone. The Nutrition Source When choosing fish based sources of omega-3s, opt for fish like salmon, sardines, skipjack tuna, herring, mackerel, whitefish and rainbow trout.
But, maybe you aren’t a fan of fish, or don’t want to eat fish all the time. You can also get good levels of omega-3 fatty acids in the form of chia seeds, flax seeds, flaxseed oil, walnuts and even canola oil.
Magnesium-Rich Foods
If you haven’t been on social media much lately, you may have missed the hubbub around magnesium. Magnesium a mineral that helps regulate emotions and enhance sleep quality. Healthline It can help to regulate blood pressure and can prevent preterm labour. Most pregnant people will need around 350 grams per day.
Many people opt to take a supplement. We recommend staying away from magnesium citrate as your main source for supplementation. This specific form of magnesium has a laxative effect. On second thought, you might find you need a little help in that area.
It’s usually preferable that you get your magnesium from the source: actual food! The bonus is that magnesium rich foods are often fibre rich, too. After all, fibre is the key to keeping your digestive system moving!
Our favourite fresh food sources of magnesium are leafy greens, seeds and legumes, and whole grains. Spinach and Swiss chard are both excellent sources, as are chia seeds and pumpkin seeds. Even peanut butter is a great source. Edamame and black beans are packed with magnesium as is brown rice and oats.
Some fruits and vegetables are also fantastic ways to reach your magnesium goals. Banana and avocado are standouts. A cheeky baked potato with the skin on will help you get this important mineral into your system.
Probiotic Foods
Fermented foods like yogurt, kefir, and sauerkraut support gut health, which is closely linked to mood regulation. A healthy gut can lead to increased production of serotonin, a neurotransmitter that promotes feelings of well-being. MD Anderson Cancer Center
Consider shaking up your next fried rice by adding kimchi to it. Add a dollop of Greek yoghurt to your morning oatmeal. You could even drink a warm cup of miso broth to get more probiotics into your body.
Beverages and Their Impact
Herbal Teas
Chamomile tea is renowned for its calming properties and can aid in reducing anxiety and promoting better sleep. Allina Health Just make sure that all of the ingredients in your tea are compatible with pregnancy. Teas containing fennel deed, hibiscus, yerba mate, nettle and liquorice should be avoided. If you are worried about the ingredients, opt for a different tea.
Many pregnant people enjoy red raspberry leaf tea as a non-caffeinated drink option that may help promote a smoother labour. We think making an iced tea version of this is the tastiest option. It may not directly reduce stress in pregnancy, but knowing you’re managing your caffeine intake while helping yourself possibly avoid interventions in birth can certainly help reduce your pregnancy anxiety.
Caffeinated Drinks
While a morning cup of coffee can be invigorating, excessive caffeine intake may lead to increased anxiety and disrupted sleep patterns. Pregnant people are recommended to drink no more than 200mg of caffeine in a day. That’s equal to 2 cups of coffee. And by 2 cups we don’t mean 2 ventis! We’re talking 500 ml max.
Opting for black tea, which contains L-theanine, can provide a gentler energy boost with added calming effects. Verywell Mind At about 50mg per cup, you could enjoy a whole litre of black tea before hitting your daily max. Green tea has half the caffeine of black tea, making it an even better option for a warm drink.
It’s probably best to skip the sodas. A can of Coke or Pepsi may have less caffeine than a cup of coffee, but the added sugars aren’t ideal. To make matters worse the high levels of phosphorus can prevent calcium absorption and building your baby’s bones is one of the jobs your body is doing right now.
Join a prenatal class or support group. Sharing your experiences can lighten the load and provide a few laughs along the way. Plus, it’s a great excuse to wear stretchy pants in public.
Social media can, in some cases, provide a great way to connect to other pregnant people. Just be careful: not all pregnancy and birth influencers have your best interests at heart. There is a LOT of misinformation on the internet – and out in the world – and a lot of people have an agenda they are pushing. Steer clear of social media pages and personalities that push the idea that you cannot trust your medical care providers, promote the idea that there is a right way and a wrong way to have a baby or focus on sharing only alarming, negative news and viewpoints. Look for people who rely on evidence based information and focus on inspiring and informing you.
Due date groups and local parenting groups can be a great way to connect to others who are going through the exact same thing as you. Just be aware that the same pitfalls regarding misinformation and agenda pushing can happen there, too. Whenever you run into those sentiments, scroll past and don’t let the negativity take up space in your brain. Build an FYP filled with people who feel trustworthy and helpful.
Local parenting membership groups are popping up in more and more cities. In Hamilton, Ontario you can find lots of connection opportunities at Mamaradie, Common Moms, Moms Hamilton and Mommy Connections. You know how your grandpa went to the Elk’s Lodge or was a member of the Chamber of Commerce? This is like that, only way more fun and all about supporting you socially through the early years of parenting.
How a Doula Can Help With Stress in Pregnancy
One of the best-kept secrets to lowering pregnancy anxiety? A doula.
Think of a doula as your personal pregnancy guide – someone who offers emotional support, evidence-based information, and practical strategies to help you feel calm and in control. Research suggests that continuous support during pregnancy and birth can lead to lower stress levels, improved birth experiences, and even shorter labours.
A doula can help you navigate decisions, advocate for your needs, and provide reassurance when Dr. Google is making you spiral. Knowing you have a dedicated, knowledgeable person in your corner – who isn’t your partner awkwardly Googling “how to help in labour” – can make a world of difference in easing pregnancy stress. At Hamilton Family Doulas, all of our birth doula support packages include unlimited access to your doulas through a private group chat where you can ask ALL the questions and share all of your worries. You can trust that we’ll only give you evidence based answers that align with your best needs.
Our superpower is stress reduction!
When to Seek Professional Help
If your anxiety feels overwhelming or persistent, it’s essential to talk to a healthcare provider. There are effective treatments available, and seeking help is a sign of strength, not weakness. Anxiety Canada
Many communities have resources specifically to support women through the mental health challenges of pregnancy, birth and postpartum. In Hamilton, Ontario, you can get connected to perinatal support through the Women’s Health Concerns Clinic. There are also many therapists practicing in a variety of modalities you can engage with through virtual therapy, in clinic appointments, group therapy and walking therapy sessions. Some are covered by OHIP and some are billable to your extended health benefits, if you have them.
You Can Do This!
Pregnancy is a wild ride, filled with ups, downs, and the occasional craving for pickles and ice cream. Embrace the journey, be kind to yourself, and remember: it’s okay to ask for help. After all, even superheroes need a sidekick.
If you are interested in how having a calmer pregnancy, smoother birth and joyful postpartum recovery, check out our services for the perfect solution for your needs.