5 Natural Ways to Help Alleviate Anxiety During Pregnancy

 woman in grass

Pregnancy can be an incredibly wonderful time in your life, as well as a very scary time in your life. Your whole life – as well as your body – is going through a number of changes. 

There are many things you can do to help alleviate those anxious thoughts and feelings while improving your coping skills during your pregnancy.

These changes can be especially anxiety-provoking if this is your first pregnancy. You want everything to go perfectly, but you find yourself struggling with an array of worries and fears about every possible thing that could go wrong. And, the more you think about those things, the worse your anxiety becomes.

Fortunately, although anxiety is certainly not uncommon during pregnancy, it doesn’t have to rule your life. There are many things you can do to help alleviate those anxious thoughts and feelings while improving your coping skills during your pregnancy.

{ MORE: The More You Know: All About Kids and Kombucha }


If you’ve never practiced meditation, now is a great time to start. Meditation is an excellent way to calm you and alleviate anxiety in general. Meditation doesn’t have to be tied to any particular religious beliefs, nor does it require any special props, skills, or setting.

Meditation is an excellent way to calm you and alleviate anxiety in general.

It’s effective for anxiety because it requires you to quiet your mind for a period of time. This may take some practice at first, because an anxious mind is anything but quiet!

All you really need is a quiet place where no one will disturb you for 10 to 15 minutes. For some people, early in the morning before everyone is up and about is a great time to meditate. Strive to meditate every day, at the same time. Just sit comfortably, close your eyes, and focus on nothing but your breathing.

Avoid Scary Stories and Images

When you’re anxious, it’s a really good idea to significantly limit or avoid watching the news, reading the newspaper, or reading frightening news stories online. Filling your mind with negative images and stories will only make your anxiety worse. You especially want to avoid watching the news just before bedtime. You’ll sleep better and stay more relaxed if you make it a point to spend the last 30 minutes before you go to bed doing something relaxing, like taking a bath or listening to soft music.

{ MORE: 5 Fall-Themed Ways to Announce that You're Pregnant }

Refute the “What Ifs”

When you’re pregnant and anxious, your thoughts are filled with a vast number of “what ifs.” For example, “what if my baby is premature,” “what if something goes wrong during labor,” “what if I’m a terrible mother,” “what if my baby is born with a birth defect,” and so on. Thoughts of “what if” are nothing but torture, and they open the door to all sorts of unnecessary worry and fear.

Talking to someone can help put your fears in perspective.

When you find yourself dwelling on what might happen, stop yourself and remind yourself that: 1) the vast majority of “what ifs” never happen; and 2) if one does, you’ll be able to handle it and will handle it when that time comes.


If you have many of the same “what ifs” over and over, write them down and then refute each one on paper. Assure yourself just as you would a close friend or loved one.

{ MORE: When Is Separation Anxiety a Serious Problem? What's Normal and When to Be Concerned }

If possible, talk to someone you trust about your anxious thoughts. Talking about them to someone else can help put your fears in perspective.

woman talking to someone


When you’re feeling anxious, your breathing typically becomes faster and shallower. Spend a few minutes throughout the day to stop and focus on your breathing. Practice taking slow, deep breaths – breathing through your nose – followed by exhaling slowly. Slowing down your breathing will help you relax.

Look for Ways to Reduce Your Stress

Stress always exacerbates anxiety. While some degree of stress is unavoidable, look for ways you can reduce the amount of stress in your life. Things you might consider are:

  • Cutting back on the hours you work (if possible)
  • Delegating tasks that will lighten your load at home and work
  • Getting regular exercise – regular aerobic exercise (such as swimming or walking) helps reduce stress
  • Scheduling your days in a way that will maximize your time and allow you to avoid high stress situations (e.g. consolidating errands, shopping for groceries when the stores are less crowded, driving at times with less traffic, etc.)

{ MORE: What To Do if Your Kid is Petrified of Halloween }

Anxiety doesn’t have to cast a dark shadow over your pregnancy. By practicing the suggestions above, you’ll find that you feel more relaxed and more in control of your thoughts and feelings.

What do you think?

5 Natural Ways to Help Alleviate Anxiety During Pregnancy

Tell us what you think!


  1. karielys says:

    I’m 18 years old and I’m 5 months pregnant with twins I tried to do what this article said but I’m stressing somuch all I do is cry and argue and while there’s people in my house I just lock myself in the room i feel like I’m just outta of it to the fullest .

  2. Shana says:

    This article was very helpful, the only downfall is I couldn’t find anyone to really talk to during my pregnancy. I wasn’t even able to get a Doula. So many questions. I resorted to online forums, polls and articles to get me through the transition.

  3. Nancy says:

    Omg that’s what I been doing through lately.I get really worried about everything that I just read and having bad night sleep almost every day. At least now I know it’s not just me and hopefully meditation works.

  4. Bridgette says:

    I was tearing up as i read this article and a few comments. Stress is my middle name and being one that was recently diagnosed with panic disorder where a panic attack can come on at anytime, anywhere, without warning can be stressful in itself. these tips i will try and pray they work because being pregnant and in the middle of starting over in a new state and unfamiliar territory is a way to get a panic attack to come scratching at my door at all hours of the day. Minus the xanex smh the next 8 months will be a challenge

  5. Jessica says:

    Glad I’m not the only one.

  6. Caitlyn says:

    I have been stressing with everything. Summer break the kids being home all day every day during the last few months of my pregnancy. I stress about cleaning and the house never being as clean as i use to be able to keep it. I stress about getting our walk in attic finished so It can be the childrens toy room so i have room on the second level for a nursery. I stress that it wont get done in time. I stress that im not spending enough time with my boys now because It takes a lot to get motivated since im never feeling very good and am always tired. Stress Stress Stress 🙁

  7. April says:

    I just have to tell myself everything is fine and normal so stop freaking out:)

  8. Jennifer says:

    I have been stress out for the last few weeks. I try to just breathe but sometimes that doesn’t help.

  9. Rachel says:

    I meditate and walk as much as possible but sometimes I just wish I owned a car. I have to walk or take the bus or even get a ride and sometimes that’s very stressful because I’m late if even one thing goes wrong.

  10. Krystal says:

    I’m a person who was riddle with extreme anxiety (although I hid it well at times) even when I wasn’t pregnant, so this article in itself was just like “ooooohhhh, thank god” and immediately took some of the tips, even though things like meditating, were stuff that I already used in the past to help ease my anxiety.

  11. Daniela says:

    I’m nervous on and off, some days i’m totally fine and other days i get extremely nervous about whats about to come. Working out usually helps until it happens again

  12. wiFess*!* says:

    I get stressed out at times, but then I sit back, breathe deeply, and tell myself to just chill out. Relax, don’t upset yourself for things that are out of my control. It is what it is, and I’ll keep a smile no matter the Rainy Days.

  13. i would think about the what if’s or anything bad happening to me or my baby

  14. ProudMomma says:

    I don’t know why but I am soooo nervous about this pregnancy but was fine and excited with the other two. I don’t know if its because it’s hard to grasps the reality that I am finally having a girl but I am sooo nervous.

    • Miranda says:

      I am pregnant for my second child- don’t know what I am having yet and a girlfriend who is pregnant with her third child. She already has one boy and one girl. I have one boy. We are both more nervous/anxious with our current pregnancy than previous pregnancies. I think it’s truly the amount of new knowledge- chemicals, foods, accidents, complications, deaths, etc. that has all moms nowadays extra stressed.

  15. I would constantly think about the what-if’s. It gets really scary as you go through your pregnancy and for me it always happened when I was about to sleep.

  16. Lovely says:

    I remind myself that babies are a blessing from God and not all women are able to have children and it helps me to realize things aren’t the worse. I biggest anxiety has been work. I got laid off right before I found out I was pregnant and have been looking for work and nothing has happened and I have four months to go before having my daughter. I just embrace the fact that her father takes care of me and tries to support me emotionally and living for the moment can be easier than worrying myself. I do not want to miss the good moments.

  17. KaelinRae says:

    Meditating is a really good idea. I use to do it all the time in high school, but it really helps you take your mind of things. I suggest playing some calming music while you meditate.

  18. Aimee says:

    Great ideas to keep in mind when I feel stressed. Hopefully they’re able to help.

  19. kathleen says:

    Its been so hard relaxing when they say to just relax lol. Bed Rest should be called anxiety inducement. I cant do much so all I can do is sit around and stress. Wish i didnt have so much time on my hands, I miss working.

    • Miranda says:

      Something for moms on bed rest- as I have a girlfriend who was and/or still is on bed rest: Watch your favorite movies- preferably not horror or action or anything emotionally draining; Play board games; invite friends over for dinner or games or just plain old conversation; do light cleaning; have a friend or significant other massage you; do arts & crafts; plan events such as holidays, baby showers, etc.; write family or friends out of state; use social networking; meditate; color- yes like in coloring books with crayons:); read a good book- or many good books:); write in a journal; etc. Be creative and don’t let anything hold you down:)

  20. Lulu says:

    Helpful tips in this article.

  21. DCMami2013 says:

    I had anxiety issues pre pregnancy so this really exciting time has just elevated the anxiety. I have the awful habit of the what ifs and writing them out and refuting them has really (really) helped.

  22. Jhira says:

    The only reason stress in my life is because I am not able to relax while my other two little ones are awake… I’m 13 weeks pregnant and my babies are 4 and 2, so they are full of energy all the time, so when I need to nap, I am unable to because of my girls… and that put’s lot’s of pressure in my head and chest from getting irritated and angry. So yes I have to fine a way to work around that and relax… I know this isn’t going to help my pregnancy out.

  23. mgavens says:

    I suffer from anxiety pre pregnancy and it has been a task keeping it under control, but these tips are very helpful.

  24. JamJam says:

    definately stressed out alot

  25. I’m stressed a lot … This article helped


EverydayFamily.com Week-by-Week Newsletter

Receive weekly updates on your pregnancy or new baby’s development as well as Free Stuff, Special Offers, Product Samples, Coupons, Checklists and Tools you can use today, and more from EverydayFamily! Plus all new members are entered to win FREE diapers for a year! Receive weekly updates on your pregnancy or new baby’s development as well as Free Stuff, Special Offers, Product Samples, Coupons, Checklists and Tools you can use today, and more from EverydayFamily! Plus all new members are entered to win FREE diapers for a year!

Due Date or Baby's Birth Date

By clicking the "Join Now" button you are agreeing to the terms of use and privacy policy.

Send this to a friend