Stress during pregnancy: How stress affects pregnancy, and how to find relief

Feeling stressed during your pregnancy? You're not alone: about 26% of women experience high stress in pregnancy. 

Pregnancy can intensify the experience of existing financial, relationship, and logistic stress and introduce brand new concerns. It’s common to experience stress around health during pregnancy, especially if you have a high-risk pregnancy or are anticipating a baby with medical needs. That’s not to mention going through the major life transition of becoming a first-time parent, navigating pregnancy after loss, or helping older children adjust to the idea of a new sibling. 

Whether it’s the day-to-day stress of life while growing a human or something more serious, stress is common during pregnancy and it looks different for everyone.

Read on to learn more about stress in pregnancy, including ways to cope, as well as when to seek out more support. 

How stress affects pregnancy

Symptoms

Signs of stress can pop up in your life in a number of ways when you are pregnant. Symptoms of of stress during pregnancy, also known as prenatal stress, can include:

• Feeling anxious or worried
• Mood swings
• Frequent crying
• Racing thoughts
• Trouble sleeping or relaxing

Note that these symptoms can also indicate that you have a condition that goes beyond stress, such as prenatal depression. If you find that your stressful symptoms during pregnancy are impacting your daily life, please reach out to your doctor, midwife, or experienced therapist to get more support.

Effects

Stress can affect your body, and thus your pregnancy, in very real ways. 

Higher cortisol: Cortisol is the hormone in your body that rises when you are stressed. Higher cortisol can make it harder for you to relax or sleep. During pregnancy, higher cortisol can also affect your baby’s development. 

Preeclampsia: Preeclampsia is persistent high blood pressure that develops during pregnancy and postpartum. It is treatable, but can be dangerous for both mother and baby. Mental stress can increase your risk of developing preeclampsia during your pregnancy. Work stress and depression are also associated with a higher risk of preeclampsia. 

Preterm labor: Stress during pregnancy can influence when you go into labor. In fact, higher stress and anxiety levels are associated with a greater risk of preterm birth (aka when the baby is born before 37 weeks of gestation). Preterm labor increases the risk of having a baby with low birth weight, too. The highest risk of preterm labor is associated with pregnancy anxiety, and post-traumatic stress syndrome (PTSD) is also a factor. 

Gestational diabetes: Higher stress levels and depression during pregnancy are associated with a higher risk of developing gestational diabetes. Gestational diabetes is a type of diabetes that develops during pregnancy and affects how the body processes sugar. If gestational diabetes is not well-managed, it can create other risks, like a large baby and complications at birth. 

Stress relief during pregnancy

Knowing about all of the negative affects of stress during pregnancy can be, well, stressful! Still, there are numerous ways to lower your stress levels and help you have a happy, healthy pregnancy. 

Stress management 

Yoga is one of the most-studied ways to handle stress in pregnancy, and research shows it can help with anxiety, depression, and general stress during pregnancy. If there’s a prenatal yoga class in your area, it’s worth a try – or take a class on Youtube!

Mindfulness (which can include stress management techniques like meditation) is another effective way of reducing stress during pregnancy, especially through a specific program called the Mindfulness-Based Childbirth and Parenting Program. 

Massage is another feel-good and evidence-based way to help your body with stress while you’re pregnant. And bonus, pregnancy massage also reduces back and leg pain and can help your body with a better immune response! Foot reflexology, a specific type of massage that focuses on the feet, is linked to reduced anxiety and pain, as well as increased birth satisfaction.

Deep breathing is another a simple, powerful tool to reduce stress during pregnancy. One study indicates that a six-week program of relaxation breathing significantly reduced perceived stress and increase the sense of control in pregnant women.

Lifestyle factors

Your approach to daily life can also play a big factor in your stress levels. Of course, there’s only so much you can control during pregnancy, but small choices can still make a meaningful difference. 

Exercise is one of the best ways to deal with stress in pregnancy. Being physically active lowers your chance of both anxiety and depression, and research shows that exercises like Pilates and aerobics are beneficial for improving mood both during and after pregnancy. To get the most benefits, you should aim to move for at least 150 minutes per week. It's often easier said than done when you’re tired and your body is changing, but whatever movement you can build into your life will likely support your mood.

Struggling with sleep is common during these nine months. But whatever you can do to ensure you're getting good zzz’s will help overall, as pregnancy insomnia is associated with complications for both mothers and babies. 

Your diet and nutrient intake can also play an important role in your stress levels and overall mood regulation. In one study, the Mediterranean diet was associated with emotional regulation and resilience throughout pregnancy. Specific nutrients associated with better mental well-being include fiber, magnesium, and folate. So eat the rainbow and take those prenatal vitamins! 

Support systems

If you’re feeling stressed, you need support. There’s lots of ways to get good support for difficult feelings during pregnancy, including therapy, counseling, and support groups.

Cognitive behavioral therapy (or CBT) can help reduce stress, anxiety, and depression. Counseling is also effective in improving mental health during pregnancy. If you can access therapy or counseling, they are great ways to cope with stress and have a more peaceful pregnancy. There are therapists and counselors who specialize in perinatal support, so look for one who has training and experience supporting pregnant and postpartum people. 

Pregnancy support groups are another powerful way to process your feelings of stress while you are pregnant. When you can share with others who are going through the same experience, you feel seen, heard, and affirmed. There may be a pregnancy group in your area (maybe even at the hospital or birth center where you are planning to give birth) or at a local community hub. Online groups are great options, too! 

Types of stress during pregnancy

Pregnancy stress

Pregnancy itself can be a big source of stress. You might be thinking about your health or the health of your baby, all the things you need to get done before birth, or any number of very real worries. No matter how much you want your baby or you're looking forward to motherhood, it's very normal to experience stress while you’re pregnant. 

Emotional stress

Emotional stress is also common throughout the three trimesters. This can include shifts in your relationship, work pressures, financial stress, and lack of support. These stresses don't stop just because you're pregnant. And in fact, pregnancy can make them seem more intense. In addition, you may be trying to figure out exactly how life will change with a new baby and plan for those changes. It’s all a lot, so be gentle with yourself and reach out for support. 

Chronic stress

Chronic stress means stress that is ongoing and long-term. When this type of stress interacts with pregnancy, it can make things more difficult. If you have been exposed to chronic stress throughout your life or during your pregnancy, your risks may be higher, like a higher risk of a lower birth weight baby. Chronic stress can include poverty, racism, unsafe housing, or lack of access to healthcare. 

Pregnancy stress and mental health

Stress in pregnancy raises your risks for mental health conditions, such as anxiety, depression and other Perinatal Mood and Anxiety Disorders (PMADs). 

You should seek professional help if feelings of anxiety, worry, or sadness feel overwhelming, last for more than a few weeks, or make it hard to function in your daily life. The earlier you get support, the better for both you and your growing little one. 

Be open with your healthcare provider about how you are feeling so you can get connected to a therapist or counselor. Many specialize in perinatal mental health and can provide care that feels just right for pregnancy. 

Pregnancy stress by trimester

Stress during first trimester

In the first trimester, stress can be caused by both physical and emotional factors. You may be struggling with nausea, fatigue and other symptoms. Those early pregnancy hormones are strong and can really affect your daily life. You may be worried about the chance of miscarriage, which can bring lots of anxiety. You are also likely still working and trying to function each day, which is challenging while still adjusting to the big life change of a new pregnancy. 

Stress during second trimester

In the second trimester, stress might shift to more practical matters, like planning for birth or putting together a nursery. There could also be stress around medical milestones in the second trimester, like the 20 week anatomy scan, testing for gestational diabetes, or other prenatal testing. You might also start to feel more aches and pains, which can be another source of stress. 

Stress during third trimester

In the third trimester, stress in pregnancy can involve the physical, emotional, and mental. It is common to feel worried and anxious about giving birth, including the process of labor, what it will feel like, and how it will go. You may have stressors around postpartum, too, such as infant feeding or planning for life with a newborn. You may feel more tired, have more aches and pains, or have additional medical concerns that crop up. 

FAQs about stress during pregnancy

Can stress cause a miscarriage?

It's hard to say if stress can actually cause a miscarriage, but increased stress in early pregnancy is associated with an increased risk of miscarriage, according to research in the journal Scientific Reports. However, it is important to remember that correlation is not causation. Not every woman who feels stressed in the early weeks of pregnancy will have a miscarriage. 

Is stress bad for pregnancy?

Stress and pregnancy is associated with pregnancy complications and worse outcomes for both mothers and babies. That doesn't mean that experiencing any stress in pregnancy will cause you to have a bad outcome. Stress affects different bodies and different people in different ways. It can be more or less severe depending on what you have going on in your life. Do what you can to reduce stress, promote relaxation and overall wellness, and seek out support. 

How much stress is too much when pregnant?

The amount of stress that your body and mind can handle is specific to you, and you are the expert on your own body. If you feel that the stress you're experiencing during your pregnancy is too much for you to handle, please reach out to your healthcare provider, who can help you get support, including for your mental health.