Everyday stress during pregnancy is normal and isn't likely to harm your baby. However, ongoing, severe stress may increase the risk of anxiety, depression, and certain pregnancy complications. There are steps you can take to reduce your stress, but talk to your health care practitioner if it feels overwhelming.

Here's what to know about how stress can affect you and your baby — and healthy ways to manage it throughout pregnancy.

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Key Takeaways
  • Everyday pregnancy stress is normal and usually harmless. Hormonal changes, preparing for your baby, and concerns about labor can all cause stress, but typical day-to-day stress is not expected to harm your pregnancy or your baby.
  • Chronic, severe stress can harm both mom and baby. Long-term, unmanaged stress may increase your risk of anxiety, depression, high blood pressure, and unhealthy coping habits, and in some cases may be linked to pregnancy complications such as preterm birth or low birth weight.
  • Managing stress is an important part of prenatal care. Prioritize healthy coping strategies like talking with loved ones, exercising, getting enough sleep, eating well, practicing relaxation techniques, and asking for help. If stress feels overwhelming or persistent, talk to your practitioner.

Is it normal to feel stressed during pregnancy?

Feeling stressed is extremely common and par for the pregnancy course. A lot changes during the nine months of pregnancy. Between pregnancy hormones that do a number on your moods, the prep work for your baby’s arrival, and worries about labor and delivery, it’s no wonder you’re feeling at least a little stressed.

The good news: Not all stress is bad, and some stress may even be beneficial. It can help you get through challenging times and motivate you to take the best possible care of yourself and your baby.

What are the symptoms of stress during pregnancy?

Pregnant or not, your body physically and chemically changes when you're under stress. Some of the most common symptoms of stress during pregnancy include:

What are the effects of too much stress during pregnancy?

Too much stress or unchecked stress can affect your health, your pregnancy, and your baby. For instance, high levels of stress may:

  • Cause you to turn to unhealthy coping mechanisms, like alcohol, smoking, drugs (like marijuana), or unhealthy eating
  • Lead to anxiety and/or depression, which could impact your pregnancy and your general well-being
  • Exacerbate any chronic conditions you have, as well as make you more susceptible to illnesses

And if your stress levels remain high for a long time — say throughout your pregnancy and beyond — it could increase your risk of high blood pressure and heart disease.

Can stress during pregnancy hurt my baby?

Regular, everyday stress during pregnancy, such as stressing to make a work deadline or finish the nursery, won’t hurt your baby.

But extreme (operative word here: extreme), chronic stress can, in some cases, increase the risk of:

Babies born too soon or too small can face more complications than full-term, normal-weight newborns.

What are some tips for managing stress during pregnancy?

Learning how to handle your stress during pregnancy should be a top priority for all moms-to-be. So take a deep breath and try some of these stress-busting strategies:

  • Talk it out. While it may seem like you’re the only pregnant woman to feel freaked out about, say, facing labor, you’re far from alone. In fact, many expectant mothers are probably thinking the exact same thoughts you are. So reach out to other pregnant women or new moms. Friends, relatives, group chats, and message boards are all great resources when you’re looking to vent. Sharing your feelings and connecting with people who understand what you're going through can help you better manage stress during pregnancy. Download the What to Expect app to join active Community message boards, vent, and hear from moms walking in your exact shoes.
  • Journal. "Write out your worries," advises What to Expect Community mom Jrobinson2022. "If everything is in my head, I'm a mess. Once I get it out of my mind and into a notebook, I can sleep easier knowing I'm not forgetting something."
  • Get Zen. All the ways you managed stress before pregnancy can come in handy now that you’re expecting. Meditation, deep breathing, yoga, or even a brisk walk are just some of the ways you can lower cortisol levels and boost endorphins — known as "feel-good" brain chemicals — to improve your mood. Find the relaxation technique that works for you and make it part of your routine. Need help relaxing? Treat yourself to a prenatal massage and let the stress get rubbed away. "I am going to try to find time each day to do a guided meditation to see if that can help me feel slightly less overwhelmed and stressed," says Community mom Leeleexxx.
  • Ask for a hand. If you’re feeling overwhelmed, enlist friends or family members to help you set up the nursery, stock up on diapers, or pick up that bag of hand-me-down maternity clothes your pal is giving you. If there's a task you can hand off, don’t hesitate to ask for help. You’ll probably find that people are more than happy to help you, and that in itself should make you feel less stressed during pregnancy. "I'm normally the one to save everyone else, but baby is my top priority," says Community mom Kejaiko. "If I'm feeling something is too much for me, I apologize to my family that I cannot support them right now."
  • Rest up. The right amount of sleep can help you not only recharge but also regenerate. Too little sleep can increase stress levels and make it harder to cope with the stress you're already experiencing. So break the stress-sleeplessness-stress cycle by working to get your full night's sleep each night. A warm bath, a cup of chamomile tea, and some soothing music can help you get into the sleepy zone. "The best thing for instant relaxation is a quiet room and crystal or Tibetan singing bowl meditation music," says Community member PrincessSita.
  • Eat right. With so much going on in your life right now, you may not be focused on taking good care of yourself. Treating yourself well, which includes staying hydrated and eating nutritious foods, can help keep your energy up and your anxiety levels down. What if you can’t find the time to make nutritious meals? Keep easy-to-grab snacks for yourself in your cupboard and fridge, such as string cheese and whole wheat crackers, baby carrots and hummus, or yogurt and an apple. If healthy food is readily available, you’ll be a lot more likely to chow down on the good stuff.
  • Work it out. With a workout, that is. Exercise is one of the best stress relievers because it boosts feel-good endorphins and lowers stress levels. Just be sure to check with your practitioner about what types of exercises you can safely do.
  • Cut back. If you’re taking on too much and feeling stressed, cut back — or at least prioritize. Say no to new projects at work if you can, ignore the spring-cleaning project you were hoping to do, and forget about the crafts you were thinking of DIYing. Postpone them for now so your schedule is less hectic. "I now don't bring work home and don't say yes to things I know are unrealistic for me to accomplish," says Community member carrot97. "I leave when my contractual hours are done and I never look at or answer work emails while at home."
  • Stop and smell the … babies. Every time your mind starts racing through your baby to-dos list and you feel your blood pressure rising, simply stop. Instead, think about some of the reasons you’re happy you’re having this baby. Whether it’s because you can’t wait to dress him up, you love that sweet baby smell, or you were born to be a mom, revel in those happy thoughts. You have all those things to look forward to. And you know what? Most of your to-dos will get done eventually — even if some happen after the baby is born. (You’d be surprised by how few essentials you truly need before your newborn arrives.) So instead of drowning in a sea of stress during pregnancy, take some much-needed time to focus on the joy your new baby will bring you. "Just take 5 to 10 minutes to breathe deeply with no phone or distractions, and think of what you're grateful for every day," advises Community member mountainmamaxo. "Sounds silly, but it helps a lot!"

When should I talk with my practitioner about stress during pregnancy?

Let your practitioner know if you:

  • Experience worry and anxiety that you can't shake
  • Are losing sleep every night
  • Have lost your appetite for an extended period of time
  • Are turning to unhealthy behaviors for relief

Pregnancy-related anxiety and depression should be treated, so don’t delay sharing your feelings with your OB/GYN or midwife.

The bottom line: Don’t stress out about everyday pregnancy stress, but do take steps to relax and take care of yourself. It'll benefit both you and your baby throughout your pregnancy.