Tips for Managing Stress While Pregnant

a woman feeling stress while pregnant

High levels of stress have the potential to impact numerous different areas of our overall wellness, including our mental health, gastrointestinal health, and cardiovascular health. Studies have also linked elevated stress levels during pregnancy with poor birth outcomes, such as preterm birth, infant mortality, and low birthweight. These outcomes are due in part to the fact that stress results in increases in cortisol, norepinephrine, and inflammation, all of which affect the fetal environment and have implications for maternal and infant health. To promote healthy births and healthy lives, we’re sharing some steps you can take to reduce stress while pregnant. 

Allow yourself to rest

While sleeping is typically an easy and necessary part of the first trimester, it can be challenging to get adequate sleep later on in your pregnancy. A lack of sleep can disrupt our mood, judgment, and memory, leading to more stress in our day-to-day lives. Prioritize resting when you can to reduce the symptoms associated with stress and sleep deprivation. In order to achieve your eight hours of sleep each night, cultivate a relaxing nighttime routine. Listening to music, taking a bath, or sipping on caffeinated herbal tea can all help promote a more restful night’s sleep.

Focus on the activities that make you happy

Being pregnant is a wonderful stage of life for many women, but that doesn’t mean that it can’t also be stressful. Pregnancy can also feel a little overwhelming at times, with so much of what you do and what you talk about revolving around your growing baby. This is why finding a hobby or activity that makes you happy can get your mind off your pregnancy for a little while, can keep you centered, and reduce stress while pregnant. Painting, reading, and yoga are all examples of activities that can take you out of all of your plans and preparations and allow you to enjoy the moment.

Prioritize movement

Finding time each day to get active is a great way to reduce stress and reap numerous health benefits. You and your provider can decide what exercise routine is best for your pregnancy, but even getting out for a walk can help release endorphins, improve your mood and get your blood pumping. A general goal is 30 minutes of activity, 5 days a week. Getting daily exercise may also lead to better sleep at night.

Eat well

Nutrition is essential during pregnancy, but sometimes pregnancy cravings can have you reaching for food that won’t do much in terms of fueling your body. While the occasional treat is generally fine, getting your daily servings of fruits, vegetables, protein, and whole grains will have you feeling better both mentally and physically. If you’re struggling with knowing where to begin in terms of eating well during your pregnancy, consider our nutrition services provided by Maria Kennedy, MPH, RD, LDN, to help get you on track.

Find a support system

Your changing body and influx of hormones can leave you feeling physically and emotionally exhausted. While feeling a whirlwind of emotions is normal during pregnancy, if you feel prolonged or severe stress, it’s time to seek help. Friends, family, and your partner can be great places to start, but speaking with a professional is also a viable option to reduce stress while pregnant. Your provider at Triangle Physicians for Women can help steer you in the right direction.

Talk To Your OB/GYN Provider

The Triangle Physicians for Women team is here for you in all stages of your life. If you have any questions about managing stress while pregnant, please reach out. If you would like to schedule an appointment with Triangle Physicians for Women, you may do so by calling (919) 678-6900 or requesting an appointment electronically under the Contact Us tab.

Dr. Pearce was attentive, listened well, and provided a comfortable experience for me. My recent vaginal exams have been very uncomfortable and she provided a very comfortable exam this time.

Dr. Pearce was AMAZING! She answered all my questions and didn’t make me feel rushed. Best experience I’ve had at Triangle yet! She really put my worried first-time mom mind at ease.

I think Dr. Grana and her assistant (Mandy) are the best. I have been going to TP4W for years – at least 20, and I have never been disappointed with the level of care I have received. I can be a challenge as my level for pain tolerance is low and they put up with me! I can’t help but highly recommend the practice to anyone looking for exemplary women’s healthcare.

Love love love Dr. Grana and her crew. Love going to Holly Springs office. The girls are the best from Lisa at the front desk to all the girls in the back. Your music and atmosphere is great. Thanks for making these appointments fun!! Yes believe it or not, fun!!!

Dr V and the office staff were all very professional, understanding, caring and very efficient. I would be happy to recommend this practice to friends, family and associates. – Barbara M. Lucas

My visit was great! & my past visit have all been great.Kristy helped me even with me being a bit stressed & in a hurry because I had to be seen & my job is super strict. Her urgency to get me seen was phenomenal. I even got to see Heather, she’s awesome & amazing. She helped deliver my baby girl a year ago. My whole family loves her and Dr Sheshadri. We actually can’t wait to get pregnant again hahaha. Everyone treats you with respect and always makes sure your okay & answers whatever questions you have before you leave. Even leaving a message for the nurses,they get back to you so quickly.  This practice really makes you feel taken care of.  We appreciate you all!  – Erika Hooks

My experience with the TP4W staff has been top of the line.  They helped me through three pregnancies and coached me through every step of the way.  Eternally thankful I chose TP4W.  – Britney

TP4W have such amazing doctors, midwives and nurses.  I cannot say enough about Dr. Grana and the rest of the staff for all the help, advice, guidance and medical care they provided me with all of my kids.  She made me feel safe and calm through both c-sections.  My routine care and pregnancy care have always been top notch and I would recommend them to anyone looking for an OBGYN.  – Brooke

We were honored to receive a hand written note..

Dr. Grana, Angie, Jessica, Heather, April, Sarah and the rest of the staff –

Thank you all so much for taking such good care of me through both of my pregnancies and births, especially my latest one on 10/29! most of yall know how nervous I was from having gone through a lot (to say the least) with my first in 2016. You all made me feel so comfortable and at ease before, during and after. And going through a touch year with my dad, you guys always asked how he was doing at every appointment, which was so thoughtful and beyond your job description. I know that you all see many women go through what i did each and every day and deliver many babies and perform many c-sections. But I hope you know how special Ruby’s delivery was to me. You all have amazing jobs! I cannot thank you all enough. Merry Christmas!

Love, Lucy

I have been going to TP4W since 2010/11 and could not be happier.

The staff, nurses, midwives, and doctors are all amazing. I have 2 sons, both delivered via cesarean by Dr. V. Every visit and every provider did everything in their power to give me the birth experience I wanted, and also ensure that myself and my babies were safe and healthy. Dr. V even did everything in his power to help me avoid my first c-section and VBAC with the second, but that turned out to be out of his hands and he was the absolute best surgeon. With my two pregnancies, I experienced a few scares and some unusual circumstances that would be too long and too private to write in a review, but every single hurdle was handled with grace, honesty, and professionalism. I am so thankful for the recommendation from a friend to come to this office. I can’t imagine ever going to another practice.