How to Manage Maternal Anxiety During Pregnancy: Tips and Strategies for Coping

A serene moment by the seaside as a pregnant woman gently cradles her belly, gazing out the window with a peaceful expression, a cup of coffee and a phone resting beside her.

It is common for anxiety to spike when one is on the verge of achieving their biggest desires. Motherhood is often considered one of the most important roles, yet many women feel immense pressure to do it perfectly. Studies indicate that 20-40% of pregnant women experience anxiety during pregnancy (Araji et al., 2020). While this period is often seen as joyous and exciting, it can also be filled with worry.

Anxiety during pregnancy, also known as maternal anxiety, is both common and normative. Several factors can contribute to this, including concerns about the baby’s health, fears about childbirth, changes in maternal appearance, and the exacerbation of pre-existing mental health conditions.

A serene moment as a pregnant woman sits on the edge of a bed, gently cradling her belly in a softly lit room, the glow of natural light filtering through a nearby window.

How Do You Know if You Have Maternal Anxiety?

If you’re pregnant and experiencing any of the following symptoms, you may be dealing with maternal anxiety:

• Persistent fears and worries that consume your daily life

• Feeling stressed, overwhelmed, or excessively worried about yourself or your baby most of the day

• Struggling with restless sleep due to negative thoughts or feelings

• Experiencing panic attacks

Pregnant women enjoy a moment of conversation and camaraderie after a prenatal yoga class in a brightly lit studio.

Helpful Coping Strategies for Impending Motherhood

• Lean on Your Support System – Talking to trusted family and friends can help normalize your fears and provide emotional reassurance.

• Engage in Physical Activity – Walking releases endorphins, boosts mood, and increases energy levels.

• Spend Time in Nature – Being outdoors fosters relaxation and a sense of connection with the world around you.

• Try Prenatal Yoga – This practice can improve sleep, reduce lower back pain, and strengthen mental resilience.

• Practice Mindful Breathing – Deep breathing exercises can help calm the nervous system and reduce stress hormones.

• Seek Therapy – Professional support can provide valuable tools to navigate your concerns and ease anxiety.

• Be Kind to Yourself – Practice self-compassion and prioritize activities that bring you joy and relaxation.