Taking Care of Your Mental Health During Pregnancy

Pregnancy is a beautiful and life-changing journey, but it can also feel overwhelming. Your body is changing, your emotions might be all over the place, and the thought of becoming a parent can bring both joy and worry. 

It’s completely normal to feel a mix of emotions, and you’re not alone in this. Taking care of your mental health during pregnancy is just as important as taking care of your physical health. Here are some gentle, practical ways to support your mind and heart during this special time.

Acknowledge Your Feelings

Pregnancy can feel like an emotional rollercoaster. One moment you’re excited, and the next, you might feel anxious or even sad. These feelings are valid, and it’s okay to experience them. 

Try to give yourself permission to feel without judgment. If you’re struggling, talking to a trusted friend, partner, or family member can help. Simply saying, “I’m feeling overwhelmed,” can lighten the load. If you don’t feel ready to talk, writing your thoughts in a journal can be a safe way to process what’s going on.

Build a Support System

You don’t have to go through pregnancy alone. Surround yourself with people who lift you up—whether it’s your partner, family, friends, or even a support group for expecting moms. 

Connecting with other pregnant women can be especially comforting because they understand what you’re going through. Look for local or online groups where you can share your experiences and hear from others. Knowing you’re not the only one feeling a certain way can make a big difference.

Practice Self-Care

Self-care doesn’t have to be complicated or expensive. It’s about doing small things that make you feel good and calm. 

Try setting aside a few minutes each day for something you enjoy, like reading a book, listening to music, or taking a warm bath. Gentle activities like prenatal yoga or a short walk can also help you feel more connected to your body and ease stress. Even deep breathing for a minute or two can calm your mind when things feel heavy.

Get Enough Rest

Pregnancy can make you feel tired, both physically and mentally. Lack of sleep can make it harder to manage stress or anxiety, so try to prioritize rest. 

Create a relaxing bedtime routine, like dimming the lights, avoiding screens, or sipping a cup of caffeine-free tea. If you’re struggling to sleep because of discomfort or racing thoughts, talk to your doctor or midwife for tips. Even short naps during the day can help recharge your mind.

Eat Well and Stay Hydrated

What you eat and drink can affect how you feel. Nutritious foods like fruits, vegetables, whole grains, and lean proteins can give you energy and support your mood. 

Staying hydrated is also key—carry a water bottle to remind yourself to sip throughout the day. If nausea or cravings make eating healthy feel hard, do your best and talk to your doctor for advice. 

Small, balanced snacks can keep your energy steady and help you feel more grounded.

Stay Active (When You Can)

Moving your body, even gently, can boost your mood and reduce stress. Activities like walking, swimming, or prenatal exercise classes are great options, but always check with your doctor before starting something new. 

Exercise releases feel-good chemicals in your brain[1], and it can also help you feel stronger and more in control during pregnancy. Even a 10-minute stroll around your neighborhood can lift your spirits.

Talk to a Professional if You Need To

Sometimes, feelings of sadness, anxiety, or overwhelm can feel too big to handle on your own, and that’s okay. Pregnancy can bring up mental health challenges like depression or anxiety, and there’s no shame in asking for help. 

Reach out to your doctor, midwife, or a counselor who specializes in pregnancy. They can offer support, tools, or even therapy to help you feel better. If you’re worried about stigma, know that seeking help is a sign of strength and love for yourself and your baby.

Limit Stress Where You Can

Stress is a normal part of life, but too much can weigh on your mental health. Try to identify things that stress you out and find small ways to manage them. 

For example, if scrolling through social media makes you feel anxious, take a break or follow accounts that inspire you. If planning for the baby feels overwhelming, break tasks into small steps and ask for help. Saying “no” to extra responsibilities is okay—your well-being comes first.

Connect With Your Baby

Building a bond with your baby can bring comfort and joy. Try talking or singing to your baby, rubbing your belly, or imagining what they’ll be like. 

These moments can help you feel more connected and remind you of the love growing inside you. If you’re feeling anxious, focusing on this bond can be a gentle way to shift your thoughts to something positive.

Be Kind to Yourself

You’re doing something incredible—growing a human! Be gentle with yourself on tough days. 

Remind yourself that you don’t have to be perfect. Celebrate small wins, like getting through a hard day or making time for a relaxing moment. You deserve love and care, especially from yourself.

Prenatal Care Services in Denver, Colorado and Denver, Colorado

Your mental health matters, especially during pregnancy. By taking small steps to care for your mind and heart, you’re not only helping yourself but also creating a nurturing space for your baby. 

You don’t have to do this alone. Marisol Health provides prenatal care services and support, so you can take care of your body and mental health during pregnancy!

Give us a call at our Denver or Northern Colorado office or request an appointment online to get started. 

Note: If you’re feeling very low, anxious, or having thoughts of harming yourself, please reach out to a doctor, counselor, or helpline right away. You deserve help, and people are there to support you.

Sources

1. Mayo Clinic. (2025, March 26). Exercise and stress: Get moving to manage stress. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469