Articles

Key takeaways

• Pregnancy brings hormonal, physical, and emotional changes that can cause stress.
• Stress can show as physical symptoms like a racing heartbeat or emotional changes like anxiety.
• Mindfulness, gentle exercise, and rest can help manage stress.
• Talk to trusted people or healthcare providers for support.

Understanding stress in pregnancy

Pregnancy is a time of significant change. These changes will most likely affect your emotions. It is natural to feel a mixture of positive feelings and worries.

Hormonal and physical changes

Hormonal changes can affect your mood. Hormone levels fluctuate during and after pregnancy. There is an increase in oestrogen and progesterone, especially in the first three months, which can particularly play on your emotions.

Physical changes can also impact your mood. You might feel sick, feel very tired or have trouble sleeping. It is common to feel excited and happy one minute, then worried or sad the next.

Not everyone finds it easy seeing their body change physically, whilst some enjoy the process. It is okay to feel either way. Discussing and understanding these changes with a health professional can sometimes help.

Long-term pregnancy related illnesses or physical complications can be challenging, often also putting a strain on your mental wellbeing. This could be conditions such as severe sickness (hyperemesis gravidarum) or pelvic girdle pain. It is recognised that emotional changes are common during this time, but this does not mean that you should not speak with someone about how you are feeling.

Mixed emotions during a pregnancy are natural. There is often an unspoken pressure in society, that a person is expected to feel happy throughout, but health professionals understand that is not the case. Up to 1 in 4 people experience anxiety symptoms during pregnancy; depression is also common.

Common worries in pregnancy

Many worries can contribute to stress. These can include:

• Worry about your own health during the pregnancy or leading up to the birth.
• Concerns about your baby's health.
• Financial worries, relationship problems, or a lack of support.
• Other stressors like work, housing, or difficult past experiences.

Having a baby is a major life event that can be stressful, exhausting, and overwhelming.

Common signs of stress in pregnancy

Stress can show up in many ways. You might feel anxious most or all of the time, or it can be hard to control or manage your anxiety. Feeling restless, very worried, or a constant sense of dread.

It might be tough to focus your thoughts, your mind might feel like it goes blank.

Feeling tetchy or always on edge can also be signs of stress. Having trouble falling or staying asleep is also common.

Panic attacks

Some people may experience panic attacks. These can come on quickly and without a clear reason.

Physical signs of a panic attack can include chest pain, racing heart or shortness of breath. You might feel dizzy, sweat, or feel faint. Shaky limbs, tingling fingers, or a churning stomach can also occur.

If you start to experience any of these symptoms it is important to get help.

Ways to manage stress and find support

There are many ways to help manage stress during pregnancy. Taking time out for yourself every day can make a difference. Do something you enjoy, like listening to music or gently massaging your bump.

Mindfulness and meditation

Mindfulness and meditation can help if you find it hard to relax your mind. These practices can include breathing exercises and visualisation. They can help you focus on your feelings, body sensations, and the world around you.

Meditation can help you live in the present moment and block out worries. Repeating practice of this can help reduce stress and low mood.

Gentle exercise

Getting out and exercising every day can lift your mood. Physical activity releases endorphins, which are your body’s self made feel good chemicals.

You do not need to do intense fitness. Gentle walks, swims or stretching are good for your body and your baby. Exercise is encouraged throughout the whole pregnancy if you feel well and comfortable enough to do so. Other options include running, dancing, pregnancy yoga and many more.

Pregnancy yoga or pilates focus on both mental and physical wellbeing. It can help you stay active, strengthen your body, and ease aches and pains. Always check with your midwife or doctor if you are unsure what exercise is safe for you.

Prioritise rest

It is hard to feel cheerful if you are very tired. Make sure you take time to rest when you need to. Rest can help you feel better mentally and physically.

Connect with a support system

Many people find that talking helps lower their anxiety and stress levels. Your midwife is also there for you if you need to talk. Other avenues for support include:

• Reaching out to someone you already know. Confide in a close friend, family member, or a trusted work colleague.
• Antenatal or parenting groups, where you can meet others. It could be an opportunity to share feelings and worries. Being around others who are going through similar can be a comfort.
• Organisations which offer online and face-to-face groups for parents affected by mental health problems. Some may offer befriending services, talking therapy or access to self help therapies. PANDAS is a charity, a good example of a service across the UK offering free mental health support for families during and after pregnancy.

When to seek professional help

It is important to know when to get help. If you are feeling down all the time, speak to your midwife or doctor. Get help if you are struggling to cope with your pregnancy.

Counselling can provide a safe space to talk about your worries. Sometimes it is easier to talk to someone who does not know you. It can help you make sense of troubling thoughts.

Consider getting extra practical support, which could be help with housework, shopping, or childcare. Try not to exhaust yourself and make time for rest.