How To Reduce Stress During Pregnancy


Learning how to reduce stress during pregnancy doesn’t have to be an undertaking that disrupts your daily routine. Instead, managing stress while pregnant can often be achieved through simple lifestyle changes that pair with your routine to create healthy new habits.

Managing stress can help with better sleep while pregnant, reducing the risk of pregnancy complications, and enhancing your overall pregnancy experience.

Physical Stress Relief While Pregnant

Techniques for how to reduce stress during pregnancy from a physical standpoint can help alleviate some of the discomforts associated with pregnancy and promote relaxation. These common methods can include alleviating swelling, keeping joints loose, and back pain relief during pregnancy

  • Safe exercises: Finding safe ways to exercise during pregnancy like prenatal yoga or swimming, can help reduce physical tension and promote relaxation. These exercises can also help improve circulation and alleviate pregnancy back pain.
  • Walking: Taking regular walks is another great way to reduce stress during pregnancy. Walking helps improve mood by releasing endorphins, your body's natural stress relievers.
  • Using zero gravity chairs: Zero gravity chairs can help alleviate back pain during pregnancy and promote deeper relaxation. These chairs distribute the body's weight evenly, reducing excess pressure on your spine. The health benefits of the zero gravity position during pregnancy also include better blood circulation, faster bodily healing, and joint pain relief.
  • Warm baths: Taking a warm bath can help pregnant women relax and alleviate physical discomforts. The warm water can help soothe sore muscles and joints, reduce tension, and promote a sense of calm. Take caution that the water is not too hot, as overheating can be harmful to your baby.
  • Prenatal massage: Getting a prenatal massage from a certified massage therapist or a zero gravity chair with massage features can help with stress relief while pregnant, as well. Prenatal massage can help alleviate common pregnancy ailments like back pain, swollen feet, and muscle tension.

Mental Stress Relief While Pregnant

Mentally managing stress while pregnant is equally important. With so many changes happening during your pregnancy journey, you want to ensure you keep your mind just as strong as your body.

Consider these methods for mental stress relief while pregnant:

  • Journaling: Writing down thoughts and feelings can help with how to reduce stress during pregnancy and process your emotions. Journaling can be a therapeutic outlet for expressing worries and anxieties as well as a great way to preserve your memories during this time.
  • Breathing exercises: Practicing calming breathing exercises can help with how to relieve stress while pregnant, too. Deep breathing techniques, such as diaphragmatic breathing, can activate your body's relaxation response.
  • Mindfulness and meditation: Practicing mindfulness and meditation can help you stay present and reduce any anxiety while pregnant. You can pair these techniques with physical methods focused on how to reduce stress while pregnant such as meditating in a zero gravity chair for holistic self care.
  • Listening to music: Listening to soothing music can help pregnant women relax and provide stress relief while pregnant. Music has been shown to have a calming effect on the mind and body, promoting relaxation and reducing anxiety.
  • Stay social: Sharing concerns with a trusted friend, family member, or therapist can provide emotional support and reduce stress. Talking about your worries and fears can help you feel heard and understood. There are also many online and in-person support groups for pregnant women to build a network of trusted friends.

Learning how to reduce stress during pregnancy is vital for your health and the health of your baby. Incorporating physical and mental stress relief techniques into your daily routine can reduce your stress levels and help you experience a healthier, more relaxed pregnancy journey.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.