How to Manage Anxiety During Pregnancy

Anxiety during pregnancy is more common than many people realize. Research suggests that up to 20% of pregnant individuals experience clinically significant anxiety symptoms, especially during the first and third trimesters. This goes beyond occasional nervousness—it can affect sleep, appetite, decision-making, and overall well-being.

Pregnancy is a major life transition, filled with physical changes and emotional ups and downs. While some stress is expected, ongoing anxiety can interfere with both the parent’s health and the baby’s development. The good news is that there are effective, evidence-based ways to manage it.

Key Takeaways

Anxiety during pregnancy affects up to 1 in 5 expecting parents.
Causes can range from hormonal shifts to fears about labor or baby’s health.
Unmanaged anxiety may affect birth outcomes, but there are proven coping tools.
Prenatal education, support, and mental health care can make a big difference.

What causes anxiety during pregnancy?

Pregnancy anxiety can stem from a wide variety of factors—some emotional, some physical, and others completely situational. Common causes include:

Medical concerns like a high-risk pregnancy, past complications, or current health issues
Fear of labor and delivery—especially around pain, interventions, or medical outcomes
Concerns about the baby’s development, especially when waiting for test results
Hormonal changes that influence mood regulation and emotional sensitivity
Past experiences with trauma, anxiety disorders, or postpartum mental health challenges
Changes in relationships, including shifting roles with a partner or co-parent
Financial stress, job insecurity, or worries about childcare and future planning
Lack of control—not knowing exactly how your pregnancy, labor, or postpartum period will unfold
Limited access to support, such as living far from family, or lacking prenatal education

Everyone experiences anxiety a little differently. It’s important to pay attention to how your stress shows up—and to seek help early.

How does anxiety affect the baby during pregnancy?

When left untreated, anxiety while pregnant can have physiological effects that may impact the baby’s development. These can include:

Increased cortisol levels, which cross the placenta and may influence fetal nervous system development
Higher risk of preterm birth, especially in cases of chronic or high-level anxiety
Lower birth weight and reduced fetal growth, particularly when anxiety is paired with poor sleep or nutrition
Changes in infant temperament or behavior, such as fussiness or sleep difficulties in the newborn period

Research is ongoing, and it’s important not to catastrophize these risks. Having anxiety doesn’t mean your baby will have complications—but addressing it can help ensure the best start possible.

What is a normal amount of anxiety during pregnancy?

Mild worry is part of the pregnancy journey. Wondering if your baby is okay, feeling nervous about labor, or experiencing occasional mood swings are all normal.

What’s not normal is when anxiety:

Becomes constant or intrusive
Causes panic attacks or physical symptoms (tight chest, shortness of breath, nausea)
Affects your ability to sleep, eat, or concentrate
Keeps you from bonding with the pregnancy or preparing for birth

If you're unsure, a good rule of thumb is: if your worry is making it hard to enjoy daily life or function as usual, it’s time to seek support.

Remedies for managing anxiety during pregnancy

There are many ways to manage pregnancy anxiety, ranging from simple lifestyle adjustments to clinical support.

Prenatal Education

One of the most empowering tools is education. Taking childbirth classes—like those offered by Birthly—helps reduce fear of the unknown and gives parents the knowledge to make informed choices. Understanding your options, what to expect in labor, and how to care for your newborn can significantly lower anxiety.

Mindfulness and Meditation

Mindfulness-based practices have been shown to lower perceived stress and anxiety levels in pregnant people. Classes or apps can offer guided meditations specific to pregnancy, while simple breathwork exercises can ground you during anxious moments.

Gentle Exercise

Physical activity boosts endorphins and improves sleep and energy—both helpful for managing mood. Prenatal yoga, walking, and stretching routines are great options. Always check with your provider before starting something new.

Nutrition and Sleep Hygiene

Stable blood sugar and hydration can influence mood. Eat regular meals with whole foods, and avoid high caffeine or sugar spikes. Prioritize 7–9 hours of sleep by creating a calming bedtime routine, limiting screen time, and using a pregnancy pillow if needed.

Talk Therapy

Therapies like Cognitive Behavioral Therapy (CBT) and interpersonal therapy have strong evidence for reducing anxiety during pregnancy. A licensed therapist can help you identify thought patterns, build coping skills, and prepare emotionally for birth and postpartum.

Medication

In more severe cases, medication may be appropriate—and there are anxiety meds that are considered safe during pregnancy. These should always be discussed with your OB or a perinatal psychiatrist. Never stop or start medication without medical guidance.

What is severe anxiety during pregnancy?

Severe anxiety goes beyond occasional worry. It may include:

Recurring panic attacks
Obsessive thoughts about harm to self or baby
Feeling emotionally paralyzed or dissociated
Inability to bond with the pregnancy or find joy in anything
Trouble functioning day-to-day

If you are experiencing these symptoms, it is important to talk with your provider sooner rather than later. Help is available, and many find that with support, pregnancy can become a more manageable and even joyful time.

Bottom Line

Feeling anxious while pregnant is common and treatable. Whether you're struggling with daily stress or deeper worries, you don’t have to go through it alone. With preparation, support, and the right tools, it’s possible to feel calmer and more connected during this stage of life.

Birthly’s online prenatal classes are built to support your whole experience—not just your delivery. Our evidence-based, live-taught classes cover everything from labor preparation to newborn care and breastfeeding. Learning what to expect can help you feel more confident, more capable, and far less anxious.