Experiencing Pregnancy Anxiety: Why It’s So Common and How to Cope
Pregnancy is often described as a beautiful, magical time with glowing skin, a growing belly, and the excitement of preparing for your baby’s arrival. But for many women, alongside that joy can come waves of worry, fear, and uncertainty.
If you’ve been feeling anxious during pregnancy, please know that you are not alone and you are not broken. Pregnancy anxiety is incredibly common and completely normal.
Why Pregnancy Anxiety Happens
Pregnancy is a major life transition. Your body, hormones, relationships, routines, and identity are all shifting. Add to that the responsibility of growing and protecting a baby, and it’s no wonder so many expectant mothers feel overwhelmed.
Some common triggers include:
Fear of the unknown: What will labour be like? Will my baby be healthy?
Body changes: Rapid physical changes can bring discomfort or body image struggles.
Past experiences: Previous pregnancy losses or difficult births can resurface old fears.
Information overload: The internet can be both a blessing and a curse with too many opinions and too much comparison.
Lack of control: So much of pregnancy and birth is outside of our control, which can be hard to accept.
Even positive anticipation, like imagining meeting your baby, can bring emotional intensity that sometimes shows up as anxiety.
What Anxiety Can Feel Like
Pregnancy anxiety doesn’t always look like full-blown panic attacks. It can show up as:
Difficulty sleeping or quieting your mind
Racing thoughts about “what ifs”
Feeling tense, on edge, or overly alert
Physical symptoms like tightness in the chest or shortness of breath
Over-researching or feeling the need to control every detail
If you recognize yourself in these examples, take a deep breath. Awareness is the first step toward calming your nervous system.
Grounding Yourself During Pregnancy
There are gentle, evidence-based ways to support your mind and body when anxiety rises. Here are a few practices I often recommend to the moms I work with:
1. Breathe and connect with your body
Simple grounding techniques like deep belly breathing or resting one hand on your heart and the other on your belly help activate the parasympathetic (“rest and digest”) nervous system.
2. Limit information overload
It’s okay to unfollow accounts or skip online forums that make you feel tense or inadequate. Choose a few trusted sources/people and let the rest go.
3. Move gently
Prenatal yoga, stretching, or walking outside can help release tension and reconnect you with your body in a positive way.
4. Talk about it
Anxiety loses power when spoken aloud. Talk to your partner, a friend, a therapist, or your healthcare provider. You don’t have to manage it alone.
5. Create moments of calm
Try short relaxation rituals such as a warm bath, soft music, journaling, or diffusing a calming scent to remind your body it’s safe.
When to Seek Extra Support
While some anxiety is normal, if you’re feeling constantly on edge, having panic attacks, or finding it hard to function day to day, it’s important to reach out for professional help. Perinatal anxiety is treatable, and addressing it early can make a world of difference for both you and your baby.
Many women find relief through therapy (especially cognitive-behavioural or mindfulness-based approaches), support groups, and lifestyle support like nutrition, movement, and rest.
You Deserve to Feel Supported
Pregnancy is a time of immense change, and with that comes vulnerability. Having fears and worries doesn’t make you less maternal or less grateful. It makes you human.
If you’re navigating pregnancy anxiety, know that support exists. You don’t have to carry the weight of worry alone.
Coming soon: I’m working on a more in-depth resource that dives deeper into understanding pregnancy anxiety, calming the nervous system, and building confidence in your body as you go through this amazing season growing a human.
If this topic resonates with you, I’d love for you to join my email list. That’s where I share updates, early access to new resources, and gentle reminders to help you feel grounded throughout your pregnancy journey. As always, I also like to throw in a favourite recipe! You can sign up through this link to receive about one email a month from me.
In the meantime, take it one breath and one day at a time.
