How to Handle Anxiety During Pregnancy

Pregnancy is often described as one of the most magical and exciting times in a woman’s life - but for many, it can also bring unexpected waves of anxiety. From concerns about your baby’s health to fears around childbirth and the transition into a new stage of life, feeling overwhelmed during pregnancy is far more common than you might think.
If you’re experiencing anxiety, please know this: you are not alone, and there are gentle, effective ways to manage it with kindness, mindfulness, and support.
Let’s explore the causes of pregnancy-related anxiety, practical ways to navigate it, and how a powerful tool like hypnobirthing can transform your experience from one of fear to calm confidence.

Why Does Anxiety Arise During Pregnancy?

It’s completely natural to feel anxious from time to time during pregnancy. Your body is changing, your hormones are fluctuating, and your mind is working overtime as you prepare for motherhood. You may find yourself:

• Worrying about the birth
  
• Thinking constantly about your baby’s development
  
• Concerned about your health or your relationship
  
• Feeling overwhelmed by work, money, or family pressures
  
• Processing a previous traumatic birth or miscarriage
  

Add to that the pressure to appear “glowing” and grateful all the time, and it’s easy to see why so many women feel as though they’re struggling in silence.

Recognising the Signs of Anxiety

Anxiety during pregnancy can show up in many ways, and no two experiences are exactly alike. Some common signs include:

• Racing thoughts or constant worry
  
• Difficulty sleeping
  
• Feeling tense, restless or on edge
  
• Physical symptoms such as a racing heart, breathlessness or headaches
  
• Difficulty concentrating
  
• Avoiding certain places or situations due to fear
  

If any of these feel familiar, please don’t dismiss them. Your emotional wellbeing is just as important as your physical health - and support is available.

Gentle Ways to Soothe Anxiety During Pregnancy

Here are some calming, practical techniques to help manage anxiety and support your mental wellbeing:

1. Talk About It

   Whether it’s with your partner, a trusted friend, your midwife or a therapist - speaking your thoughts out loud can ease the burden. You don’t have to go through this alone.

2. Breathe with Intention

   Deep, steady breathing can help soothe your nervous system. Try breathing in for four counts, holding for four, and exhaling slowly for six. It’s a simple technique that can bring real calm in moments of stress.

3. Practise Mindfulness or Meditation

   Even just five minutes a day of quiet reflection can make a difference. Mindfulness helps you stay present and observe your feelings without judgement, creating space between you and your anxiety.

4. Be Mindful of Information Overload
   

   It’s tempting to research every little symptom or scroll endlessly through pregnancy forums - but too much information can fuel anxiety. Be selective with your sources, and give yourself permission to step away when needed.

5. Gentle Movement
   

   Exercise doesn’t have to be intense to be effective. Walking, pregnancy yoga or stretching can help ease anxiety, release endorphins, and reconnect you to your body’s strength and capability.

6. Create a Calming Routine

   Build moments of peace into your day - whether that’s journalling, a warm bath, calming music, or simply switching off your phone. A familiar routine can offer comfort and a sense of control.

7. Explore Hypnobirthing

   Hypnobirthing is a powerful tool that uses relaxation, breathing, and visualisation techniques to reduce fear and anxiety around birth. It helps reframe your mindset, encouraging a calm, confident approach to labour and motherhood.

At MyMama’s Hypnobirthing Course, we offer a modern, evidence-based approach that supports your emotional wellbeing throughout pregnancy - not just on the day of birth. It’s not about striving for a “perfect” birth, but about feeling informed, empowered, and in control - whatever your birth looks like.

You Don’t Have to Do This Alone

Pregnancy is a deeply personal and transformative journey. If anxiety is part of your experience, there is no shame in seeking support. With the right tools and a nurturing network around you, it’s possible to manage anxious feelings, reconnect with your body, and find joy in this season of change.
Take your first step towards a calmer pregnancy by exploring our hypnobirthing course. You’ll learn practical techniques to ease anxiety, stay grounded, and build confidence as your body prepares for birth.
Anxiety during pregnancy is more common than many realise - but it doesn’t have to define your experience. With a few gentle adjustments and supportive tools like hypnobirthing, you can turn worry into inner strength and trust.
You are growing life - and that’s extraordinary. Be kind to yourself. Breathe deeply. Reach out when you need support.
We're with you, every step of the way. 💛