Coping with First Trimester Anxiety: Essential Tips for Expecting Moms

Finding out that you are pregnant can come with a range of emotions, from excitement to fear, and everything in between. The hormonal changes, on top of wrapping your head around a massive life change, can be completely overwhelming. If you find yourself over-thinking, constantly worrying, analyzing every physical symptom you experience, or obsessively checking internet forums, know that you're not alone. Anxiety in the first trimester of pregnancy is common, and there are practical tools you can use to cope with it. Here are 5 tips and tricks you can use today to start to decrease anxiety and feel more calm in early pregnancy:

Shift From "What If" to "What Is"

When you learn that you're pregnant, you may find yourself with a lot of "what if" thoughts. If you notice that your mind tends to wander down this path, bring yourself back to what IS. There is so much about pregnancy and the future that is outside of your control, so bringing your focus and attention to what is true in the moment can help you feel more rational and grounded. You can try to refocus your thoughts like this:

• What if there's a complication with the pregnancy? --> Remind yourself about when your next OB appointment is, and know that you'll have more information then.

• What if my relationships change? --> Focus on one way you can connect with your friends or your partner today.

• What if I won't be able to balance work and family life? --> Take a few deep breaths, and redirect your attention to your present-day work tasks.

Refocusing your energy on what is within your control can help ease those anxious thoughts. This doesn’t mean ignoring what’s out of your control; it just means shifting your attention toward manageable, concrete steps that support your well-being.

Use Only Trusted Resources for Information

There is a LOT of information on the Internet for expectant parents, and it can be tricky to tell what is reliable and accurate, versus what is not. It's natural to have questions in early pregnancy and to want reassurance and answers right away. However, internet searches often increase anxiety instead of providing comfort. If you feel tempted to ask Dr. Google a question, write the question down and bring it to your next OB appointment, or call your doctor's office if it is more urgent. Your doctor may also have recommendations for trusted Internet resources, such as the American College of Obstetricians and Gynecologists (www.acog.org).

Journal Your Thoughts about Your First Trimester Anxiety

Journaling is a powerful tool for managing anxiety. Writing down your thoughts and feelings can help you process and make sense of them. It’s a safe space to express your fears, track your mood, and reflect on your experiences. By putting your thoughts on paper, you can gain clarity and perspective, which can be incredibly soothing. Consider setting aside a few minutes each day to journal about your worries, as well as any positive experiences you’re having. If you prefer to have a prompt as opposed to free-writing, here are some journal prompts to try:

• What is the story I have been telling myself about how pregnancy "should" be? What personal and societal experiences have helped me create this narrative?

• Describe three moments within the past week when you have felt a sense of peace about your pregnancy.

• Write a letter to yourself from the perspective of a loving maternal figure in your life. What would she want you to know right now?

• When have I felt most grounded and centered this week? What can I do to replicate this?

  
  

Take Care of Your Body

Pregnancy takes an immense toll on your body, and the first trimester is notorious for miserable symptoms, like fatigue and nausea. Physical and mental health are connected, so do your best to take care of your body as best as you can. Prioritize sleep and rest, hydrate, eat nourishing foods (or whatever you can tolerate!), and get some gentle exercise a few times per week, like yoga and walks (with your doctor's approval, of course). Taking care of your body and paying attention to your physical health can help regulate your nervous system and ease anxiety over time.

Create a Simple Self-Soothing Routine

When anxiety shows up, especially during the emotional ups and downs of the first trimester, having a small, comforting routine can help ground you. These routines act as emotional “safety nets,” sending a signal to your brain and body that you’re safe and supported. Your routine doesn’t need to be long or complicated; in fact, a short and personal routine can be really meaningful and grounding, and can be done at any time of day that works for you. This might look like:

• Listening to calming music or nature sounds

• Sipping a warm (pregnancy-safe) herbal tea

• Practicing deep breathing or progressive muscle relaxation

• Lighting a candle and journaling for 5–10 minutes

• Wrapping up in a cozy blanket with a favorite book or show

  
  

Try experimenting with a few options to see what feels soothing to you. Over time, these simple rituals can become reliable tools for emotional regulation, offering moments of peace when things feel uncertain or overwhelming.

Ask for Help

Many people will wait until the first trimester is over to tell their friends, family, or coworkers that they are pregnant, while others like to tell their loved ones right away. There's no "best time" to tell people; it's all about what you feel most comfortable with and will help you feel most supported. If you have a close friend or family member who you feel comfortable talking to, you can turn to them and share about how you're feeling.

If you notice your worries feel difficult to control, you feel restless, irritable, or on-edge, you're over-thinking or ruminating, or you have trouble relaxing, you may benefit from the support of a therapist who specializes in perinatal mental health. Check out Postpartum Support International's therapist directory to find a therapist near you who can help: https://postpartum.net/

If you live in Massachusetts and are looking for a therapist to help with pregnancy anxiety, I’m currently accepting new clients. Feel free to reach out to schedule a consultation; I'd be honored to help you take the next step toward healing and growth.

Disclaimer: The content provided on this blog is for informational and educational purposes only and is not intended as a substitute for professional therapy, diagnosis, or treatment. Reading this blog does not establish a therapeutic relationship. If you are in need of mental health support, please seek help from a licensed mental health professional.