Having worries about pregnancy or childbirth is normal. But sometimes these worries may get in the way of your day-to-day functioning.
Perinatal anxiety disorders are characterized by excessive worries during your pregnancy and up to the first year after childbirth.
There are ways to manage perinatal anxiety. Talking to a therapist can help.
Experiencing anxiety during pregnancy is normal. You might feel nervous about body changes or have worries about what life will be like when your newborn arrives.
However, sometimes these worries can develop into something deeper. This doesn’t mean that anything is “wrong” with you or that you won’t be a good parent. It just means you deserve support. Up to 1 in 5 pregnant people experience an anxiety disorder. You’re not alone.
Working with a therapist can help you manage anxiety symptoms you might have during and after pregnancy. And they can help you find balance during this life-changing experience.
Signs & symptoms of perinatal anxiety
Many pregnant people and new parents have anxiety about certain things. But if these worries are making it hard to function, you could be experiencing an anxiety disorder.
Experiencing anxiety can feel unique during pregnancy because of everything else that being pregnant brings. Your body is changing rapidly and there’s often a heightened sense of responsibility or pressure to “do everything right.” Even typical worries can start to feel more intense or constant. And you might find yourself questioning what’s normal, what’s safe, or whether your feelings are valid.
You might be experiencing perinatal anxiety if you:
Have excessive worries about pregnancy or parenthood
Go over the worst-case scenario for pregnancy, childbirth, or parenting
Feel overwhelmed by the idea of managing daily life after the baby arrives
Ask your partner or others for reassurance constantly
Find it hard to enjoy the pregnancy because you’re worried something could go wrong
Have trouble sleeping, not because of physical discomfort from pregnancy, but because your mind won’t stop racing
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How can pregnancy cause increased anxiety?
Anxiety during pregnancy can be caused by biological and life-related factors. Not only is your body changing, but your whole world may be too. It’s understandable to feel anxious during this transition.
Hormonal changes
Pregnancy comes with hormonal changes in your body, and many of these changes can make you feel more anxious. For example, your body can start to produce two to four times more cortisol to help support the baby. This increase can lead to more stress and anxiety.
You also experience fluctuations in hormones like estrogen and progesterone. This can lead to mood swings and stronger emotions, including anxiety.
While these hormonal changes are normal, too much cortisol and stress in pregnancy can affect the baby in negative ways. Seeking professional support can help you learn to cope with these changes.
Physical discomfort
Pregnant people also experience varying degrees of physical discomfort. You may have worries about your changing body, even if you know the changes are normal. You might be in daily discomfort or even pain due to pregnancy.
Chronic pain is linked to increased stress and anxiety. So this can also play a role in the anxiety you feel while pregnant.
Worries about pregnancy, childbirth, and parenting
Being pregnant could also bring up worries about what happens next. From delivery to childrearing, these worries can feel intense as a first-time parent. These worries can also worsen during this life stage if you’re already living with an anxiety disorder.
How to manage anxiety while pregnant
A certain level of nervousness or anxiety during pregnancy is normal. But if these feelings aren’t going away, it’s important to find healthy ways to manage it. Prolonged or high anxiety during pregnancy can have consequences for both you and your baby.
Here are some things that could help.
Lean on your support system
Reach out to trusted loved ones for support. Talk to them about how you’re feeling and how they can support you. Their presence might help you feel less alone in your anxiety. Talking to others who have experienced perinatal anxiety might also help you understand this experience and how to manage it.
Move in ways that feel good
Exercise has been shown to improve anxiety during pregnancy. It may be harder than usual to get regular exercise while you’re pregnant. But movement is important for your physical and mental health. Find ways to move your body that feel good to you. You can go for a leisurely walk in nature or take a prenatal yoga class, for example.
Talk to your OB-GYN or midwife
If you have specific worries about pregnancy, your delivery, or nursing that are making you feel more anxious, it could help to talk to your OB-GYN, midwife, or doula. Ask them questions and get the clarification you need. Being equipped with information could help you feel more prepared and less anxious.
Seek mental health support
Your OB-GYN can refer you to a mental health provider who specializes in anxiety disorders. Working with a mental health provider can help you find healthy ways to manage stress and feel as calm as possible as you prepare for this life change.
For many clients, social media and going down ‘Google rabbit holes’ can increase their anxiety during pregnancy. Avoiding those sources and sticking to your physician for information on pregnancy or childbirth can help manage anxiety symptoms.
Ashley Ayala, LMFT
Clinical reviewer
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Having anxiety during pregnancy is more common than you might think. You’re not alone, and it doesn’t mean anything is wrong with you. The good news is there are supportive, effective ways to manage it so you can feel more grounded and even enjoy this part of your parenting journey. Gentle movement or exercise, reaching out to your support network, and talking with a therapist who understands perinatal mental health can all make a meaningful difference.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
Saya Des Marais
Saya graduated with her Master in Social Work (MSW) with a concentration in mental health from the University of Southern California in 2010. She formerly worked as a therapist and motivational interviewing trainer in community clinics, public schools, mental health startups, and more.
Her writing has been featured in FORTUNE, GoodRX, PsychCentral, and dozens of mental health apps and therapy websites. Through both her clinical work and her personal OCD diagnosis, she’s learned the importance of making empathetic and accurate mental health content available online.
She lives in Portland, Oregon but you can find her almost just as often in Mexico or in her birthplace, Tokyo.
Ashley Ayala, LMFT
Ashley is a Licensed Marriage and Family Therapist who specializes in generational healing and family dynamics. Ashley has worked in schools, clinics, and in private practice. She believes that people’s relationships, including our relationship with ourselves, greatly shape our experiences in life.
Ashley is committed to empowering others to show up authentically and deepen their self understanding. This passion stems from taking a critical lens on her own life story and doing inner healing. One of her favorite quotes is “Be yourself and the right people will love the real you.”
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