Stress during pregnancy: How it affects you, and how to feel calmer

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Pregnancy can be a wonderful journey and a time of transformation, but it also comes with its fair share of difficulties and challenges. For many expectant mothers, it’s normal to experience stress and worry as they deal with all the physical, emotional, and practical changes that come with preparing for a new baby.¹ While it’s natural to experience some level of stress or anxiety during this time, it’s important to understand how chronic or intense stress may affect 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 cause a variety of intense emotions and changes. Women may experience stress during pregnancy due to a number of factors, such as:^2,3

• hormonal fluctuations
• feeling unwell
• Worry about baby’s health
• financial problems
• relationship problems or conflicts
• Be prepared for lifestyle changes
• Care about the “unknown”

How much stress is too much during pregnancy?

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

If you often or consistently feel worried, feel overwhelmed, have trouble sleeping, feel nervous or uneasy, or are emotionally agitated, this may be a sign that your stress levels have become excessive or unhealthy. Over a long period of time, or when experiencing intense stress, stress can affect a mother’s health and exacerbate or impact anxiety, depression and other mental health problems, so it is vital to seek support if you are experiencing difficulties.¹

How stress affects pregnancy

Stress and pregnancy go hand in hand, and as mentioned earlier, it’s normal for most women to experience stress at some point during pregnancy. However, stress (at high levels) can affect your body in many ways. These may include increased blood pressure, worsening headaches, and causing digestive problems.^1,6 In addition, stress hormones such as cortisol can cross the placenta and may affect your baby’s development.⁷

Research shows that chronic stress during pregnancy increases the risk of:^2,7

• low birth weight
• maternal depression
• Lower maternal and infant attachment
• later developmental problems
• behavioral problems
• Your child’s long-term health

Can stress cause spots?

Spotting during pregnancy can be worrisome, and many people worry that stress may play a role. Although a variety of factors, including hormonal changes, can cause spotting, there is little scientific evidence to support a direct link between stress and bleeding during pregnancy.^4,8,9 Most bleeding during pregnancy is caused by some other medical condition.⁴ However, if you notice spots, be sure to consult your healthcare provider to rule out any serious conditions.

Can stress cause premature birth?

One of the biggest concerns for pregnant women is the risk of premature birth, and stress can be a contributing factor. Cortisol (the stress hormone) may trigger uterine contractions, increasing the risk of premature labor.^1,10,11 Cortisol also increases inflammation in the body, which affects the function of the immune system. This may affect premature birth.¹ Not all stress will cause your baby to be born prematurely, but it’s still important to try to lower your stress levels to reduce the likelihood of complications.

Can stress cause miscarriage?

The idea that stress can cause miscarriage is a common concern among pregnant women. However, the research surrounding stress and miscarriage is a bit mixed. Stress by itself is not thought to cause miscarriage, but extreme stress combined with other factors may increase the risk of miscarriage.⁵ Therefore, it is important to take care of your health (mental, physical and emotional) during pregnancy to minimize potential risks. If you suffer from severe anxiety during pregnancy, talk to an appropriate healthcare provider to help you find ways to cope and manage/improve your overall well-being and mental health.

Can I take anti-anxiety medications during pregnancy?

Managing anxiety during pregnancy can be challenging, and some women wonder if it’s safe to take anti-anxiety medications during this time. Again, this research can be a bit complicated. Generally speaking, 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 medication (medication), anxiety can affect a woman’s well-being, attachment to her children, and other relationships. This can also affect the health and well-being of her children.^12,15

It’s important to have an open discussion with your healthcare provider about the benefits and potential risks of taking anti-anxiety medications during pregnancy. You can weigh your options together. Remember, medications are not the only treatment. They may recommend alternatives such as therapy or lifestyle changes to reduce anxiety symptoms.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 exercises, such as meditation or deep breathing exercises. These can help calm your mind and reduce feelings of stress.
• Prepare for your baby: You can reduce your stress levels by educating yourself about childbirth or caring for a newborn. Understanding the pregnancy and birth process 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 get enough sleep and rest. Giving birth is tiring and your body is working hard to support your pregnancy!
• Stay active: Gentle physical activity suitable for pregnancy, such as prenatal yoga, walking, or swimming, can reduce stress and release feel-good endorphins.^16,17
• Connect with others: It is important to have a support network around you during this time. If you are feeling stressed, reach out to your loved ones and people in your community to share your concerns.
• Be kind to yourself: Don’t force yourself to be perfect! When pregnant, people face a lot of pressure (especially from social media) about how they should look or behave. Make a point to increase your positive role models or curate your social media messages to inspire rather than overwhelm.
• Limit your triggers: Identify the things that cause you stress and avoid them if possible. Whether that means reducing your workload or turning off social media and the news, controlling 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: Check with your doctor before using any aromatherapy oil or herbal tea.)
• Seek professional support: If you feel overwhelmed, stressed, anxious, or depressed, contact a health care provider or therapist immediately. They can help you develop additional strategies or techniques to manage stress effectively.

bottom line

Stress during pregnancy is completely normal and very common, but addressing it proactively is important to protect the health of you and your baby. When you recognize what causes or affects your stress and develop practical management strategies, you can experience a calmer and healthier pregnancy. There are many resources and support available to help you through this equally exciting and challenging time. Remember, you are not alone!