Breathe, Mama. You’re Doing Better Than You Think.
Can I just say something important right up front?
It’s okay if you’re not feeling 100% calm, peaceful, and “glowing.”
Even if you’re surrounded by baby books, planning your registry, and seeing that cute little bump in the mirror—you can still feel worried. Or anxious. Or flat-out stressed.
You’re not alone.
You’re 23 weeks into one of the biggest transformations of your life. And yes, it’s exciting—but also? It’s a lot.
Let’s talk about how to actually deal with stress and anxiety during pregnancy—not with cliché advice or pressure to “just stay positive,” but with real, compassionate support and practical tools that meet you where you are.
1️⃣ First—Why Am I Feeling Like This?
Pregnancy anxiety is more common than people talk about. You’re not being dramatic. You’re not “failing at pregnancy.” And you’re definitely not the only one crying into your cereal one minute and googling baby monitors the next.
Here’s what might be going on:
🌀 Hormonal Shifts
Estrogen, progesterone, cortisol—they’re all rising and falling in ways that can seriously affect your emotions.
📆 Life Transitions
A new baby often means big shifts in finances, work, identity, relationships, and routines. That’s a lot for anyone.
🧠 Fear of the Unknown
Whether this is your first baby or your fourth, the future always brings questions:
- Will baby be okay?
- Will I be a good mom?
- What if I’m not ready?
📌 Reminder: Feeling overwhelmed doesn’t mean you’re weak—it means you’re human, and that you care.
2️⃣ What Does Pregnancy Anxiety Feel Like?
Every woman experiences it differently, but common signs include:
- Trouble sleeping or racing thoughts
- Feeling like your heart’s pounding or can’t settle down
- Worrying constantly about baby’s health or labor
- Feeling weepy or irritable more than usual
- Having trouble focusing
- A sense of dread or guilt, even when things are “fine”
Some anxiety is normal, especially in a season filled with change. But when it starts affecting your daily life or feels constant, it’s time to reach for support—and that’s a strong, brave thing to do.
3️⃣ Simple, Grounding Practices You Can Try Right Now
You don’t need to overhaul your whole life to find a little peace. These are small, doable things that can help calm your nervous system and gently pull you out of the spiral when it’s spinning.
🌬️ 1. Breathe with Intention (It Really Works)
Try this easy pattern when you’re feeling anxious: Inhale for 4 counts → Hold for 4 → Exhale for 6
Repeat for a few minutes, with your eyes closed if you can.
This slows your heart rate and sends a calming signal to your brain.
📓 2. Do a Worry Dump
Grab a notebook (or your Notes app) and write down every thought that’s bouncing around in your head. No filter. No judgment.
Then gently ask:
- What’s in my control right now?
- What can I let go of—just for today?
Getting thoughts out of your head and onto paper gives your mind a chance to rest.
🎧 3. Create a Soothing “Reset” Playlist
Music is a powerful mood shifter. Create a playlist of songs that calm, uplift, or comfort you—whatever works for you.
Your reset list could include:
- Instrumental music
- Lo-fi beats
- Acoustic songs
- Nature sounds or guided meditations
Even 5 minutes of quiet music while lying down can help reset your nervous system.
🧘♀️ 4. Gentle Movement (Even Just Stretching)
You don’t need a full workout—just a bit of mindful movement.
Try:
- Prenatal yoga
- A short walk outside
- Hip and shoulder stretches
- Dancing around your room (yes, really)
Moving your body moves the energy—and helps release stress stored in your muscles.
☀️ 5. Step Outside (Even for 10 Minutes)
A little sunshine and fresh air can work wonders. Sit on your porch. Walk around the block. Stand by a window.
Being in nature—even briefly—helps lower cortisol levels.
4️⃣ Support That Makes a Big Difference
Sometimes self-care isn’t enough on its own—and that’s totally okay.
🤝 Talk to Someone
This might be your partner, your best friend, or a therapist. You don’t need to “wait until it gets bad” to reach out.
You could start with:
- “Hey, I’ve been feeling anxious lately and I just need to talk.”
- “Would you mind checking in with me once in a while?”
- “I think I need some extra support—I’m having a hard time.”
💬 Consider Prenatal Counseling
There are amazing therapists who specialize in pregnancy and postpartum mental health. You don’t need a “big reason” to go—just needing someone to talk to is enough.
📌 Search for “perinatal therapist” or ask your OB/midwife for recommendations.
5️⃣ When Should You Reach Out for Help?
Don’t wait for it to feel unbearable. Call your provider if:
- Your anxiety is constant or worsening
- You’re having panic attacks or intrusive thoughts
- You’re struggling to eat, sleep, or get through the day
- You’re feeling numb, disconnected, or hopeless
Help is out there. And it works.
You deserve to feel supported, heard, and well.
6️⃣ What Other Mamas Say About Pregnancy Stress
“I thought something was wrong with me because I wasn’t loving every second. My therapist helped me realize that it’s okay to feel multiple things at once—love and fear, joy and anxiety.” – Priya
“Writing down my thoughts before bed helped me sleep better than anything else. Sometimes I’d write just one sentence and feel a little lighter.” – Ana
“I started a nightly wind-down routine: shower, music, no phone. It made me feel like I had control over something, and that helped a lot.” – Jess
7️⃣ Real-Life Reminders for Your Heart
💛 You’re doing something incredible.
💛 You are allowed to feel scared and still be strong.
💛 It’s okay to say, “This is hard.”
💛 You are not alone in feeling anxious.
💛 There’s help and hope—and it’s not weakness to reach for it.
You don’t need to meditate on a mountaintop or journal for hours.
You just need space to breathe, a few calming tools, and compassion for yourself in this beautifully messy season.
Final Thoughts: You’re Already Showing Up—for Baby and Yourself
If no one’s told you this lately:
You’re doing beautifully.
Your body is growing life. Your heart is expanding in ways you never imagined. And even when your mind is buzzing or your chest feels tight—you’re still showing up, still loving, still trying.
And that? That’s motherhood already.
You are not your anxiety.
You are not your fears.
You are a mama in the making—courageous, caring, and exactly where you’re meant to be.
