6 ways to reduce stress

Feeling some stress during pregnancy is normal. After all, there is a lot to think about, from rapid body changes to labour anxiety and loneliness. But when it starts to get the better of you, it’s important to take action.

How does stress during pregnancy affect the baby?

All expectant mothers worry at some point during their pregnancy. It’s perfectly normal. However, high levels of stress in pregnant women may have repercussions on their babies later on.

Studies have shown a link between maternal stress during pregnancy and an increased risk of certain emotional, cognitive, and behavioural problems in children, including anxiety, depression, attention disorders, and developmental delays. The risk may be greater if stress is severe and chronic during pregnancy.

How to reduce stress during pregnancy

Here are a few tips to help you have a more peaceful pregnancy.

Let go

Drop all non-essential activities. Identify urgent tasks and set aside those that can wait. Think of your own well-being before worrying about the well-being of others. Remind yourself that there are certain things that you simply can’t control.

Get in the habit of writing down things you need to do as soon as you think of them (appointments you need to schedule, errands you need to run, questions you want to ask your health care provider). When these thoughts pop into your head at random moments, they can become a source of stress. Writing them down frees up your mind, because you know you won’t forget them and will be able to take care of them later.

Set realistic goals

Set realistic and achievable weekly goals for yourself, such as going on three 30-minute walks during the week, scheduling some relaxation time just for yourself, or packing baby clothes to bring to your birth location. Achieving these goals will help you feel more in control, reduce stress, and give you a sense of accomplishment.

Relax and focus on the present moment

Set aside some time just for you. You could use it to read, go for a walk, or listen to relaxing music. Meditation or prenatal yoga can also help you relax.

Do things you enjoy and that make you feel good. If you aren’t sure where to start, think about the activities that helped you relax before your pregnancy and made you feel better when you were under a lot of stress.

You can also squeeze in some relaxation time during your workday. Try listening to a guided meditation during your break or going for a walk at lunch.

Take a few minutes to settle into your activity and do it mindfully. For example, while walking in a park or in the woods, pay attention to your thoughts and feelings and focus on your senses (e.g., what you see, hear, smell, feel on your skin). These moments of mindfulness help drive away stressful thoughts and help you to embrace the here and now.

Making time to relax can be a challenge, but it’s worth prioritizing. Everything feels easier when you’re well rested. If you need to, ask your loved ones for help so you can enjoy some “me time.”

Stay active, eat well, and try to get a good night’s sleep

Adopt healthy lifestyle habits, because exercise, diet, and sleep can have a big influence on your state of mind.

Eating well during pregnancy is a good way to practise self-care. Getting enough nutrients helps reduce fatigue and energy loss. Make sure to eat three meals a day, and listen to your body’s hunger cues. Try to keep your diet varied; think fruits, vegetables, whole grains, and protein (legumes, tofu, eggs, nuts and seeds, red meat, poultry, fish, and dairy products).

In addition to providing physical health benefits, exercising is also good for your mental health. Studies have shown that exercise reduces the risk of depression and increases self-esteem. Pregnant women are advised to do 150 minutes of moderate physical activity per week, divided into three 50-minute sessions. However, it’s best to get some movement in every day.

Sleep is also very important during pregnancy. However, poor sleep and sleep loss are common during pregnancy, especially in the third trimester. Expectant mothers who don’t get enough sleep are at a greater risk of experiencing certain complications (e.g., high blood pressure, gestational diabetes, caesarean section, preterm birth, anxiety, depression).

Sleep loss during pregnancy is defined as getting less than 5 to 7 hours of sleep per night, though the exact amount of sleep needed can vary from one person to another. Here are a few strategies that might help you sleep better:

• Take 15- to 30-minute naps during the day if you can.
• As much as possible, go to bed and wake up at the same time every day.
• Establish a bedtime routine (e.g., doing your skincare routine, reading, listening to a guided meditation). This will help you calm your mind so you can prepare for sleep.
• Avoid screens for one hour before bedtime, as the blue light they emit blocks the production of melatonin, which helps you sleep.

For tips on improving your lifestyle habits during pregnancy, check out our fact sheets Healthy Eating During Pregnancy, Physical Activity During Pregnancy, and Fatigue and Sleep During Pregnancy.

Take prenatal classes

It’s perfectly normal to have concerns about childbirth or life with a newborn. Consider signing up for prenatal classes to help mentally prepare. You’ll be able to get all your questions off your chest and discuss your worries and problems with other expectant parents. You’ll also learn strategies for managing stress during pregnancy.

Prenatal classes will help you prepare for the changes that come with pregnancy, childbirth, going home with your baby, and caring for your newborn. It can also open up communication between you and the other parent and help you bond with your unborn baby. In short, these classes offer a way to enjoy your pregnancy while preparing you for your future role as a parent.

Share your feelings with others and ask for help

If you’re anxious about how you’ll do as a parent or worried about your baby’s health, know that you’re not alone. Talk about your concerns and openly share your feelings with your partner, friends, or family—it will help you feel better.

If your stress becomes too overwhelming or prevents you from functioning, talk to your prenatal care provider or another health care professional.

Your friends and family can also offer valuable assistance, such as by helping you with chores, running your errands, or babysitting your children. It’s important to let people know when you’re struggling and to accept their help.

Things to keep in mind

• A certain amount of stress and worry during pregnancy is completely normal and won’t affect your unborn child.
• You can build stress-reducing habits and activities into your daily routine.
• Children whose mothers experienced chronically high levels of stress during pregnancy are at greater risk of developing certain emotional, cognitive, and behavioural problems.

Scientific review: Marie-Josée Martel, nurse, researcher, and full professor of nursing at Université du Québec à Trois-Rivières Research and copywriting:The Naître et grandir team Updated: May 2026

Photo: GettyImages/FG Trade Latin