Stress During Pregnancy: How to Manage

Pregnancy can be a stressful time. Your body is changing, and you're getting ready to be a parent. It's normal to feel some stress from time to time. But if you feel a lot of stress, it can cause health problems.

Learning how to manage your stress can help you have a healthy pregnancy and a healthy baby. It can also help you be better prepared to care for your baby.

How does stress during pregnancy affect me?

Stress during pregnancy can cause problems. These may include:

• Trouble sleeping.
• Sadness or depression before or after your baby is born.
• Eating less or more than you should.
• Wanting to eat foods that aren't healthy.
• Wanting to use drugs or alcohol.

Stress can also cause physical symptoms, like:

• Sore, tense muscles, such as in your shoulders and neck.
• Headaches.
• Trouble breathing.
• A faster heart rate or higher blood pressure.
• Pain in your stomach.
• Throwing up, or feeling like you may throw up.
• Trouble pooping or watery poop.

How does stress during pregnancy affect my baby?

Changes in your body caused by stress can affect your growing baby. If you have a lot of stress:

• Your baby may be born early.
• Your baby may have a low birth weight.
• Your baby may have anxiety or learning problems during childhood.

What increases the risk of stress during pregnancy?

You may be more at risk for stress-related problems during pregnancy if:

• You have an unplanned pregnancy.
• You have long-term (chronic) health problems.
• You don't have support from friends or family.
• You have other major life changes at the same time. These may include:
  • A job change.
  • A move.
• You're exposed to violence.
• You live in poverty.

What actions can I take to manage stress?

Lifestyle

• Eat healthy. Avoid foods that are high in sugar or fat.
• Do not drink alcohol or use drugs. If you need help quitting, ask your health care provider.
• Do not smoke, vape, or use nicotine or tobacco.
• Get at least 8 hours of sleep each night.

General information

• Only take medicines that have been given to you by your provider.
• Try to know what makes you feel stressed. Avoid them when you can.
• Ask for help from friends or family when you're feeling stressed.
• Keep all follow-up visits. Your provider will watch your health and the health of your baby.

Where to find more information

To learn more, go to these websites:

• Centers for Disease Control and Prevention (CDC) at cdc.gov. Then:
  • Click Health Topics A-Z.
  • Type "mental health" in the search box.
  • Click on "coping with stress" on the mental health page.
• March of Dimes: marchofdimes.org
• Office on Women's Health: womenshealth.gov

Contact a health care provider if:

• You have symptoms of stress that don't get better, or they get worse.
• You need help quitting smoking, drugs, or alcohol.
• You don't feel safe at home.
• You need help with your basic needs, such as:
  • Food.
  • Clothing.
  • Shelter.