When Pregnancy Changes More Than Just Your Body: 3 Ways to Calm Pregnancy Anxiety

Pregnancy brings with it countless changes—some expected, some surprising. As your body transforms to nurture new life, it’s natural to notice physical changes. But what often catches moms-to-be off guard is how pregnancy can also affect their mind and emotions, triggering anxiety that may not have been present before.

Perhaps you’ve started asking yourself questions like:

💭 “Will everything be okay with my baby?”

💭 “Am I really ready for this?”

💭 “What if something goes wrong?”

These thoughts can quickly escalate, turning healthy concerns into endless loops of worry. This isn’t just in your head—pregnancy-related anxiety is common. While some of this worry is grounded in realistic concerns, anxiety can sometimes spiral, turning into unproductive rumination that takes you away from the joy of this unique experience.

Why Does Pregnancy Trigger Anxiety?

Pregnancy is a life-altering event that brings both excitement and uncertainty. For many expecting moms, the unknowns of pregnancy, childbirth, and parenting can trigger anxiety. In fact, research shows that anxiety during pregnancy is more common than we might think. Studies suggest that between 13% and 21% of pregnant women experience anxiety disorders during pregnancy. This heightened anxiety can stem from several factors, including concerns about the baby’s health, fear of complications, and worries about the significant life changes ahead.

The Science Behind the Anxiety: "Flipping Your Lid"

Have you ever felt like you lost control of your emotions during a stressful moment?

The term "flipping your lid" was coined by Dr. Daniel Siegel, a renowned neuroscientist and psychotherapist. It refers to the process that occurs when we lose control over the rational part of our brain—the prefrontal cortex—and become dominated by the emotional center, the amygdala. When this happens, we lose our ability to think clearly, problem-solve, or regulate emotions. Instead, we enter a fight-or-flight response, which makes it difficult to stay calm or logical.

When this happens during pregnancy, it’s easy to see how anxious thoughts can feel all-consuming. You start imagining worst-case scenarios, which leads to unnecessary worry and stress that can impact your overall well-being. It’s not just a mental struggle—your body and emotions follow suit, making it even harder to feel calm and connected to your pregnancy.

But the good news is, by understanding this process and practicing a few mindful techniques, you can regain control of your thoughts and bring balance back into your day-to-day life.

3 Ways to Calm Pregnancy Anxiety

It’s important to recognize that anxiety in pregnancy is not only common but manageable. Taking steps to address these feelings early on can help prevent them from becoming more intense later—during birth, postpartum, or as you transition into motherhood. Here are three practical ways to calm pregnancy anxiety and stay grounded:

1. Stay Present—One Day at a Time

When anxiety hits, our mind often races to the future, creating “what-if” scenarios that haven’t happened yet. One effective way to calm this spiral is by practicing mindfulness—bringing your awareness back to the present moment. Research has shown that mindfulness practices during pregnancy can significantly reduce anxiety and stress.

Try focusing on today. Ask yourself: “What’s true right now?” Grounding exercises like deep breathing or focusing on physical sensations can help you refocus your mind and reduce the pull of anxious thoughts.

2. Pause and Separate Feelings from Facts

One common feature of anxiety is that it blurs the line between feelings and facts. You may feel like something bad is going to happen, but it doesn’t mean it’s actually going to. Dr. Siegel’s approach to emotional regulation includes naming the emotion (in this case, anxiety) to help separate it from your current reality. When you pause and identify what you’re feeling, you can regain access to your rational brain and better assess the situation.

Ask yourself: “Is this worry based on evidence, or is it just my anxiety talking?” Taking a moment to differentiate between the two can prevent unnecessary panic and help you address the root of your concerns logically.

3. Explore the Core of Your Worry

Worry often masks deeper fears. When you notice yourself ruminating, try to identify what’s really driving the anxiety. Is it fear of uncertainty? Concerns about being a good mom? Worry about losing control?

By getting to the core of your worries, you can address them head-on. Sometimes, exploring these fears with a therapist can help uncover the deeper issues at play, allowing you to work through them before they intensify. Research suggests that therapeutic interventions during pregnancy can be highly effective in reducing anxiety and preparing moms for the transition to motherhood.

Why Addressing Pregnancy Anxiety Now is Essential

The work you do to manage your anxiety during pregnancy doesn’t just benefit you in the short term—it can set the foundation for a calmer, more confident transition into motherhood. Addressing these feelings now helps prevent more intense worry and stress later, especially during birth and the early days of parenting. Not only will you be more emotionally prepared, but you’ll also be able to connect more fully with the experience of becoming a parent.

Pregnancy is a time of great change, and it’s completely normal to feel a wide range of emotions. However, when worry and anxiety start to overshadow your joy, seeking help is a vital step toward reclaiming balance and peace.

How Therapy Can Help You Navigate This Journey

Pregnancy is a time of great change, and it’s normal to feel anxious or worried. However, if anxiety/worry starts to take over and interfere with your ability to enjoy this experience, seeking therapy can make a significant difference. Therapy offers a safe space to explore your fears, learn coping strategies, and reconnect with the joy and excitement of becoming a parent.

At ēma therapy, I work with moms-to-be who are navigating anxiety during pregnancy and beyond. Together, we can work through the worries and help you stay grounded as you prepare for motherhood. Therapy isn’t just about managing anxiety—it’s about giving you the tools to thrive in this new chapter of life.

Are you a mom or expecting in California and looking for support? Reach out today to schedule a free introductory call. Let’s work together to calm your mind and help you embrace your pregnancy and motherhood with more peace and presence.

Ellie Messinger-Adams LPCC

Sources:

1. Siegel, D. J. (2010). *The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are*.

2. Field, T. (2017). Prenatal anxiety effects and interventions: A review. *Infant Behavior and Development*.

3. Goodman, J. H., & Tyer-Viola, L. (2010). Detection, treatment, and referral of perinatal depression and anxiety by obstetrical providers. *Journal of Women's Health*.