Pregnant woman on a walking trail holding a water looking left
Pregnancy comes with so many new experiences. And amidst the physical transformations and the anticipation of motherhood, it's essential not to overlook the impact pregnancy can have on your mental well-being. This transformative period may leave you feeling overwhelmed and uncertain. But you don't have to navigate this uncharted territory alone.

We’ve gathered six tried-and-true tips to help you maintain and care for your mental health throughout your pregnancy and beyond. These suggestions are here to empower you to nurture your emotional well-being while embracing the profound changes taking place within you. By taking proactive steps to prioritize your mental health, you will not only ensure a healthier and more enjoyable pregnancy but also set the foundation for a positive postpartum experience! Continue reading to explore some easy-to-apply tools for restoring a sense of balance, resilience, and self-compassion.

Tip #1: Take care of your body with physical activity

Your body goes through so much during pregnancy. It may not seem like it, but this is the perfect time to prioritize your physical health by getting into a groove of exercising regularly. Physical activity can help boost your mood and ease symptoms of depression and anxiety. The feel-good endorphins released through exercise can help take your mind off negative thoughts and refocus on positive ones. Just make sure to ask your healthcare provider before starting a new workout routine!

Tip #2: Prioritize rest and relaxation

As you approach your due date the pressure can feel insurmountable. Add that stress to the physical labor of carrying a baby, and you’ve got a recipe for burnout. That’s why it’s so important to make time for rest and relaxation. Fit in at least 7 hours of sleep every night. Take plenty of breaks throughout the day. Pamper yourself. Give yourself permission to say “no” to plans you don’t have the energy for. And remember, try not to be too hard on yourself!

pregnant woman doing yoga

Tip #3: Stay connected to the people who care

It’s so easy to get caught up in the whirlwind of your pregnancy to-do list, but that shouldn’t keep you from spending time with the people you care about. You’ve probably heard the saying, “It takes a village to raise a child.” Well, that starts now! Social support from friends, family, and parent groups can help you cope with the stress, anxiety, and other negative emotions that may come up during your pregnancy.

Tip #4: Embrace self-love (even if you don’t always feel it)

It’s natural to be hard on yourself during pregnancy, but you’re doing so much better than you give yourself credit for. And you deserve all the self-care and self-love as you prepare to bring your little one into the world. When you start to feel down, try to flip the script with some positive self-talk. Look in the mirror and repeat encouraging mantras to yourself, like:

  • “I am powerful. I am strong. I am beautiful.”
  • “I am doing my best, and that’s enough.”
  • “My body is the perfect home for my baby.”

Tip #5: Practice meditation or deep breathing

When you start to feel overwhelmed by the anxiety and stress of pregnancy, meditation can help you restore your sense of balance. There are so many different ways to meditate—from guided meditation videos on YouTube to movement meditation to mindfulness and deep breathing. Don’t be afraid to try out different meditation practices until you find one that works for you!

pregnant woman speaking with a health professional

Tip #6: Connect with a mental health professional

Pregnancy can be an emotional rollercoaster, and it’s not always easy to tell when you should seek treatment for your mental health. No matter what you’re feeling, you don’t have to go through this alone. Whether you prefer speaking with a doctor, therapist, support group, or trusted loved one, sharing your experiences can help you cope with the unique mental health challenges pregnancy throws your way.

The excitement, stresses, and anxieties during pregnancy can feel like a lot to navigate. By embracing self-care practices, seeking support from loved ones, and engaging in open communication with your healthcare provider, you can navigate the emotional highs and lows of pregnancy with greater ease. Remember, it's okay to prioritize your mental well-being and ask for help when needed. You are not alone in this journey.

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Please be aware: and the materials and information it contains are not intended to be and do not constitute medical advice, other health advice, or diagnosis. Do not use or the materials and information published at as a substitute for medical care and treatment. You should always consult with a qualified physician or healthcare provider about your specific circumstances.

May 16, 2023 — Juno Diagnostics