Pregnancy Support When You’re Feeling Stressed

Pregnancy brings excitement, change, and hope  but it can also bring a fair amount of stress. Whether it’s work pressure, physical discomfort, life demands or the emotional load of preparing for a new baby, feeling stressed during pregnancy is incredibly common. It doesn’t mean you’re not coping, and it certainly doesn’t mean you’re doing anything wrong.

What does matter is knowing how to spot when stress is building, understanding what can help, and knowing where to turn if you need support.

Why stress matters in pregnancy

A little stress is normal rushing for the bus, juggling a busy day, or feeling overwhelmed by appointments. But ongoing or high levels of stress can make everything feel heavier: sleep, appetite, concentration, mood, and day-to-day wellbeing.

Looking after your stress levels is part of looking after yourself and your baby. Small changes can make a real difference.

Simple ways to support yourself

Here are gentle, evidence-informed approaches that many parents find helpful:

1. Slow your breathing

Deep, steady breaths can calm your nervous system within minutes.
Try the 4–7–8 method: breathe in for 4, hold for 7, exhale for 8.
It’s simple, grounding, and you can use it anywhere.

2. Move in small bursts

Movement doesn’t have to mean workouts. A 2–3 minute walk, stretch or shake-out helps release tension and boost mood.

3. Protect your boundaries

If you need to say “not today”, you can. Reducing demands where possible, even temporarily, gives you space to breathe.

4. Support your sleep routine

Gentle habits like dimming lights, reducing screens, or having a calming wind-down ritual can improve rest and reduce stress.

5. Ask for help early

You’re not meant to carry everything alone. Whether it’s emotional support, practical help, or someone to talk to, reaching out is a strength, not a weakness.

When stress feels overwhelming

Some days feel harder than others and that’s okay. But if stress starts to feel constant, heavy, or difficult to cope with, it’s important to seek support early.

You can speak to:

-Your midwife
-Your GP
-NHS 111 for urgent but non-emergency advice
-999 in an emergency

And remember: your mental health matters just as much as your physical health during pregnancy.

Our counselling helpline: we’re here for you

If you’re feeling emotionally overwhelmed but not in crisis, our trained counselling team is here to offer calm, compassionate support.

You can talk to us about:

-Worry about your baby
-Feelings of stress or being “on edge”
-Pregnancy after loss
-Relationship pressures
-General emotional overwhelm

Our helpline is completely free, and available to anyone who needs a safe, understanding space during pregnancy. Find out more information here.

Find extra support through our directory

If you’d benefit from more regular or ongoing support, our Directory of Licensed Mental Health Professionals connects you with:

-Accredited counsellors
-Perinatal mental health practitioners
-Therapists experienced in pregnancy, birth, and early parenthood

You can search by area, speciality, and type of support you’re looking for.
It’s designed to make finding trustworthy, relevant help simpler, especially when your mind feels full. Access our directory, for free, here.

You’re not alone in this

Stress during pregnancy is normal  but struggling in silence doesn’t have to be. Support exists, and you deserve to use it.

Your wellbeing matters. Your mental and emotional health are part of your safer-pregnancy journey. And reaching out for help is one of the strongest things you can do for yourself and your baby.

If you need someone to talk to, start with us. Our helpline is here for you.
Explore our directory to find ongoing support that feels right for you.

You don’t have to carry everything. You’re doing the best you can, and that’s enough.