Sign out
When you’re pregnant, it’s normal to feel nervous about how both your life and body will change. Here are some ways to address the various feelings that arise and ease different areas of anxiety.
Anxiety about becoming a parent
Nearly all parents worry about the upcoming changes a baby will bring to their lives. It can feel relieving to talk about your feelings with your partner and family members, or with friends who are parents. You might be surprised to find that they share the same concerns and learn how they’re coping with them.
Maintaining a positive body image
By mid-pregnancy, other people might start to notice and ask about your pregnancy. It’s possible that you’ll receive unsolicited advice or comments on your looks. Remember that it’s up to you how much you choose to share.
Although they usually mean well, some people might give you advice about exercise and weight gain that negatively affects the way you see your own body. Keep in mind that gaining weight during pregnancy is natural and essential to your baby’s health. To stay positive about your body, you can:
- Remember the amazing work your body is doing to grow another human being
- Remind yourself that baby weight is not fat
- Spend time with other pregnant people who know what you’re going through
- Surround yourself with positive people who support your efforts to have a healthy pregnancy and to be yourself
You can also focus on positive thoughts. Close your eyes and say to yourself:
- My body is my business
- Negative comments about my body reflect the fears of others, not my fears
- My body is amazing and is creating a beautiful new life
Handling anxiety while pregnant
If your anxiety relates to your body image, it can help to work with your clinician to set a goal for healthy weight gain during your pregnancy. Be sure to eat nutrient-dense foods and exercise regularly. This helps you manage your weight while still providing your baby with everything they need. Taking a walk every day can be a significant step to feeling good and appreciating your body.
Be sure to avoid skipping meals or restricting your eating. Also, don’t use diet pills while pregnant.
Take care of yourself. For some, a little pampering goes a long way toward managing anxiety. If you can, treat yourself to an activity you find relaxing, even if it’s just a stroll in the park or listening to music you enjoy.
If at any time you feel that your anxiety is more than you can manage on your own, be sure to let your care team know. Together you can figure out how to help you feel your best.