Skip to main content
17 August 2022

Ways to reduce stress when you are expecting

pregnant woman resting on a sandy beach

Mothers, whether for the first time around or having their fourth and final child, all need to be able to relax. It is important for the health of both the mother and her unborn child because stress can lead to significant health risks. Reducing a pregnant mother's stress level is not only her job, but her partner's as well.

Friends and family

pregnant woman with her family members

Talk to others about your emotions and how you're feeling. You can talk to your partner, family, friends, or your own doctor. Communication with others and knowing that you have people who are on your side willing to help can go a long way in reducing stress while you're pregnant. Friends are especially helpful in the later months, when it gets harder for the pregnant woman to move around. If there are too many errands to run or the housework is overwhelming, be sure to ask for help. Friends and family are almost as anxious as you are about seeing the new addition and want the baby to arrive as safely as possible, so they'll be more than happy to help out in whatever way they can.

Bubble baths

Bubble baths become quite a chore toward the end of the third trimester, so take advantage as much as possible while you can. Select the soothing music of your choice, light a few candles, turn the lights down low, sprinkle your favorite bubble bath, oil, or bath salts into the tub, close your eyes, and enjoy the tranquility of a long soak.

A bubble bath can do wonders for those aches and sores you have been developing and get rid of all the exhaustion you have been experiencing during pregnancy. It also helps in moisturizing the whole body, which may be difficult during the period of pregnancy.

Leisure time

pregnant woman holding headphones to her belly

Minimise your exposure to worrisome issues and you’ll minimise your stress. Sometimes, too much information about pregnancy complications and problems can cause unnecessary stress. If your pregnancy is proceeding along normally without any complications, reading about these possible problems can make you stressed for no real reason. Listening to relaxing music can help you feel better and less stressed during your pregnancy. It can also help you learn how to relax your mind and muscles during labour and birth, which can be very helpful.


One of the best ways to keep yourself physically relaxed is either by visiting a salon or getting a relaxing massage. Use an aromatherapy oil blend to help influence the senses and ease the stress away. For partners: Careful consideration of her feet, legs, hips, and lower back is a must. Take time to pamper yourself during your pregnancy. Massage is beneficial during pregnancy (be sure to visit professional massage centres who can deal with pregnant mothers) because it:

  •   aids circulation, helping with blood pressure control.
  •   creates tranquil relaxation to relieve depression, anxiety and reduce stress.
  •   alleviates muscle cramp and discomfort.
  •   reduces stress on weight-bearing joints.
  •   can help the mother sleep more peacefully and restfully.
  •   stimulates glandular secretions, which helps stabilize hormone levels.


pregnant woman meditating on her yoga mat

Exercise has huge stress-reducing qualities. It will also leave you feeling more energetic and ready to tackle the day's challenges. Be sure to consult your doctor before doing anything too strenuous, but some simple stretching exercises are a good start. Walking is another activity you can do in order to keep fit and reduce stress. Exercise can also help make labour easier and lessen some of the stress that comes with the thought of giving birth. One more thing to keep in mind is that sex is an exertion as well. The good news is that sex doesn't stop at conception.


Laughter is a great way to reduce stress during pregnancy. Laughter releases chemicals in the brain that improve our mood and help us feel better. Take some time during your pregnancy to rent some comedies. Spend a quiet evening or afternoon watching movies that make you laugh. Look for the amusing things that naturally happen around you. Laughter will make you feel happier and more relaxed.


family at the park

With the expenses of having a baby, vacations are typically not feasible. However, you don't have to spend money to go on a short excursion. There are fun things to do all around you, like going to a zoo, a museum, or a free concert. Here's a place to let your creativity flourish. A pretend bed and breakfast get-away for you and your partner is a fabulous idea. Make the provisions a day or two in advance, so there's little to do but enjoy the goodies. Launder your sheets and leave special touches like mints on the pillows and the edges turned down, then stay in bed cuddling the entire morning.


pregnant woman lying on a white sheet

Get plenty of sleep. The less sleep you get, the more stressed you are likely to be. If you find you are having trouble sleeping, invest in a comfortable body pillow, some new sheets, and even a white noise machine to help block out outside noises and help promote more restful sleep. A pillow positioned between your knees and thighs will help keep your body aligned properly and aid in sleep. You may find it helpful to take a relaxing bath before bed. Try not to drink beverages in excessive amounts right before bed. It will reduce your trips to the bathroom to a minimum.

Water therapy

woman drinking from a glass of water

Water is highly important for more reasons than just keeping your body hydrated. A common reason for headaches is a lack of water in the system. Your doctor should have prescribed vitamin supplements containing folic acid. The nutrients are important to decrease birth defects, but they're for you as well. The baby is tapping into your resources, so maintaining a healthy diet is crucial. Be sure to reduce your intake of caffeine. Believe it or not, there are stress-reducing foods out there, and they're all in the veggie and fruit section. So, be certain to consume the US Food and Drug Administration recommended requirements.