Stress During Pregnancy: How It Affects You, and How To Feel Calmer

This article may contain affiliate links. These opinions are our own. If you buy something, we may earn a small commission, helping us keep our content free to our readers. ❤️

Pregnancy can be a beautiful journey and a time of transformation, but it also comes with its fair share of difficulties and challenges. It’s normal for many expectant mothers to experience stress and worries as they navigate all the changes that come with preparing for a new baby — physically, emotionally, and practically.¹ While some level of stress or anxiety during this time is natural, it’s important to understand how prolonged or intense stress might impact you and your pregnancy and to find ways to manage it effectively.

What Causes Stress During Pregnancy?

While pregnancy is a positive experience for many mothers, it can also result in a wide range of intense emotions and changes. Women can experience stress during pregnancy due to a variety of factors, such as:^2,3

• Hormonal fluctuations
• Physical discomfort
• Worries regarding the health of your baby
• Financial concerns
• Relationship issues or conflict
• Prepping for lifestyle changes
• Being concerned about the “unknown”

How Much Stress Is Too Much When Pregnant?

It’s normal to feel stressed at times during pregnancy. But it’s important to be aware of when your stress levels increase or become excessive. Persistent and/or high levels of stress have the potential to impact both mom and baby negatively.¹

If you’re experiencing regular or consistent worry, feeling overwhelmed, finding it difficult to sleep, feeling keyed up or restless, or feeling emotional, it may be a sign that your stress levels have become excessive or unhealthy. Over a long period of time, or when experienced at intense levels, stress may influence a mother’s well-being and exacerbate or influence anxiety, depression, and other mental health issues, making it crucial to seek support if you’re struggling.¹

How Stress Can Affect Pregnancy

Stress and pregnancy can be closely linked, and as mentioned, it’s normal for most women to experience stress at some point throughout their pregnancy. However, stress (at high levels) can affect your body in several ways. These may include increasing your blood pressure, increasing headaches, and causing digestive problems.^1,6 In addition, stress hormones like cortisol can cross the placenta, potentially affecting your baby’s development.⁷

Research has shown that chronic stress during pregnancy can increase the risk of:^2,7

• Low birth weight
• Maternal depression
• Lower maternal-child attachment
• Later developmental issues
• Behavioral problems
• Long-term health conditions for the child

Can Stress Cause Spotting?

Spotting during pregnancy can be worrying, and many people are concerned that stress may play a role in this. While a variety of factors can cause spotting, including hormonal changes, there’s very little scientific evidence of a direct link between stress and bleeding in pregnancy.^4,8,9 And the majority of bleeding in pregnancy is caused by some other medical condition.⁴ However, if you experience spotting, it’s important to consult your healthcare provider to rule out anything serious.

Can Stress Cause Preterm Labor?

One of the biggest worries for a pregnant woman is the risk of preterm labor, and stress can be a contributing factor. Cortisol (stress hormone) may trigger uterine contractions, increasing the risk of preterm labor.^1,10,11 Cortisol can also increase inflammation in the body, which impacts the functioning of your immune system. This has the potential to influence preterm labor.¹ Not all stress leads to the early arrival of your baby, but it’s still important to try to reduce your stress levels to decrease the likelihood of complications.

Can Stress Cause a Miscarriage?

The idea that stress can cause a miscarriage is a common concern among pregnant women. The research surrounding stress and miscarriage, though, is a little complicated. It’s thought that stress alone can’t cause a miscarriage, but extreme stress combined with other factors may increase the risk.⁵ So, it’s imperative to take care of your health (mental, physical, and emotional) during pregnancy to minimize the potential risks. If you’re suffering from severe anxiety during pregnancy, speak with an appropriate healthcare provider to help you find ways to cope and manage/improve your overall well-being and mental health.

Can You Take Anxiety Meds While Pregnant?

Managing anxiety during pregnancy can be challenging, and some women wonder if it’s safe to take anxiety medications during this time. Again, the research can be a little complicated. In a general sense, some medications are considered relatively safe to use during pregnancy. Others may pose risks to the developing baby.^12,13,14 Also, consider that without pharmacological treatment (medication), anxiety can impact a woman’s well-being, attachment to her child, and other relationships. This can affect her child’s health and well-being, too.^12,15

It’s essential to have an open discussion with your healthcare provider about the benefits and potential risks of taking anxiety meds while pregnant. You can work together to weigh your options. Remember, medication isn’t the only treatment. They may suggest alternatives like therapy or lifestyle changes to reduce symptoms of anxiety.³

How To Reduce Stress During Pregnancy

Managing stress during pregnancy is important for your and your baby’s health. Here are some effective strategies to help you feel calmer:^1,3

• Try mindfulness: Engage in mindfulness activities and practices, like meditation or deep breathing exercises. These can help calm your mind and reduce feelings of stress.
• Prepare for baby: You can reduce stress levels by educating yourself about childbirth or caring for a newborn. Understanding the process of pregnancy and birth and what to expect after welcoming your bundle of joy can help you feel more confident and less stressed.
• Get enough rest: Make sure you’re getting enough sleep and rest. Growing a baby is tiring, and your body is working hard to support your pregnancy!
• Keep active: Pregnancy-appropriate and gentle physical activity (like prenatal yoga, walking, or swimming) can reduce stress and release feel-good endorphins.^16,17
• Connect with others: Having a support network around you during this time is important. If you’re feeling stressed, connect with your loved ones and those in your community to share your concerns.
• Be kind to yourself: Don’t pressure yourself to be perfect! There’s a lot of pressure (particularly from social media) to look or behave a certain way when pregnant. Be mindful of increasing your positive role models or curating your social media feed to be inspiring rather than inundating.
• Limit your triggers: Identify the things that cause you stress and try to avoid them when possible. Whether that means reducing your workload or turning off social media and the news, taking control of your stressors can help you feel more relaxed.
• Use natural remedies: Consider natural remedies for anxiety during pregnancy to help you relax, such as aromatherapy, herbal teas, and pregnancy-safe massage.^18,19,20 (Note: Consult your doctor before using any aromatherapy oils or herbal teas.)
• Seek professional support: If you feel overwhelmed, stressed, anxious, or depressed, don’t hesitate to reach out to a healthcare provider or therapist. They can help you develop additional strategies or techniques to manage stress effectively.

The Bottom Line

Stress during pregnancy is totally normal and very common, but it’s important to proactively address it to protect the health of you and your baby. When you recognize what causes or influences your stress and have practical management strategies, you can experience a much calmer and healthier pregnancy. Many resources and much support are available to help you navigate this equally exciting and challenging time. Remember, you’re not alone!