How To Manage Anxiety During Pregnancy

When you first get pregnant, it’s natural to want to read all the books, articles, and online advice you can find. While it was helpful to learn the basics, like what symptoms to expect or how my body was changing, I quickly realized that diving too deep, especially into everything that could go wrong during pregnancy, labor, or delivery, was a major anxiety trigger for me.

So, for the sake of my mental health, I was intentional about limiting the pregnancy-related content I consumed via books, articles, and even social media. Instead of endlessly scrolling or researching, I focused on getting information from trusted pregnancy apps tailored to my stage of pregnancy. Keeping my information sources simple and consistent helped reduce my anxiety. I also blocked specific words and topics on my social media platforms, which prevented certain content from appearing in my feed.

Also, something as simple as giving myself permission not to know everything was very helpful. Reminding myself that it’s okay to learn as I go helped quiet that pressure to be “perfectly prepared” for pregnancy, birth, and postpartum.

It’s tempting to turn to Google for quick answers during pregnancy, especially in the middle of the night when a new symptom pops up. But for me, those late-night searches didn’t ease my anxiety or worry. They made it worse. Every “simple” question would spiral into worst-case scenarios, leaving me more stressed than before.

So, when I felt the urge to spiral down a rabbit hole, I would pause, take a few deep breaths, and do something that helped me feel calm and connected.

I also kept a running list of questions in my phone or journal to bring to my next prenatal appointment. Talking to someone who actually knew my medical history and could give me accurate information was far more grounding and reassuring than the endless (and often conflicting) advice online.

Hearing other people’s traumatic pregnancy or birth stories was incredibly triggering for me. While most people mean well, they often share their experiences without realizing how heavy or anxiety-inducing those details can be, especially for someone who’s already feeling vulnerable.

During my pregnancy, I learned to kindly set boundaries by saying something like: “I appreciate you wanting to share your story, but I’m trying to stay in a positive headspace, so I’d rather not hear anything too intense.” Most people were understanding.

It’s natural for others to want to share their experiences, but that doesn’t mean you have to listen if it causes stress. Instead, I sought out uplifting stories from people who had positive experiences. Those were more supportive of my mental health.

As I mentioned earlier, anxiety and I go way back, so by the time I got pregnant, I already knew what strategies helped me stay grounded. During pregnancy, I leaned on those same tools more than ever, and they made a huge difference for during that time.

For me, that meant journaling regularly to process my thoughts and feelings, slowing down when I felt overwhelmed, prioritizing rest, and saying no to things that added unnecessary stress. I also leaned on my support system. For example, my husband came to every single prenatal appointment, which helped me feel calmer and more supported in my personal experience.

But one of the most essential tools for me was learning to trust myself. Pregnancy comes with endless opinions, advice, and what-ifs, and that can easily feed anxiety. Listening to my body, following my intuition, and advocating for my needs helped me feel more confident and at peace through it all.

This article reflects one individual’s personal experience and is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider for guidance tailored to your situation.