Pregnancy Isn't Only Joy – How to Deal with Fear and Anxiety

Reviewed by: Dr. Fatimah Khan

5 min read

Apr 29, 2025

Currently, you're in the first few weeks of pregnancy and you're likely getting a lot of "congratulations" and "how exciting!" But what people don't always mention is that pregnancy isn't just full of joy. It can also be accompanied by fear, anxiety, and emotional rollercoasters.

If you are anxious, overwhelmed, or even a bit afraid, then you are certainly not alone—and you are certainly not broken. Let's discuss why this is happening and more importantly how to deal with it in healthy and supportive way.

Why You Might Be Feeling This Way

Your body and mind are changing so much. Throughout weeks 6–10, hormone levels such as hCG, estrogen, and progesterone are increasing very quickly. These changing hormones can intensify your feelings.

Some triggers for worry in early pregnancy are:
Worries about miscarriage
Health concerns about your baby
Anxieties about being a good mother or father
Concerns about body change
Concerns about money, work, or support

These are all typical things to be concerned about—particularly if this is your first pregnancy or if you've had loss in the past.

Understanding Pregnancy Anxiety

Most moms-to-be feel pregnancy anxiety, particularly during the first trimester. You may find yourself:

Racing thoughts
Trouble sleeping
Repeated checking of symptoms (or their absence)
Feeling disconnected or afraid rather than joyful

These emotions can be maddening, especially when everyone in your life thinks you should be thrilled all the time. Remember: pregnancy is complicated. You can be relieved and terrified at once.

How to Cope: Practical Tips

Name the Feeling

Sometimes the first step is simply to admit you're anxious. Say it out loud or journal it. Labeling your emotions can ease their intensity.

Stick to Trusted Sources

Don't Google out every symptom. Instead, stick to credible sources such as your physician, or apps such as HiMommy, which provide you with expert-approved information. Misinformation causes more fear than facts.

Breathe and Ground Yourself

Simple breathing techniques can do the trick. Inhale slowly for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeat when you feel overwhelmed.

Grounding yourself by focusing on your senses—like touching a soft blanket, smelling something soothing, or sipping herbal tea—can also help your body relax.

Talk to Someone

Speak with a friend, your partner, or a mental health professional. There’s no shame in seeking support. Many therapists specialize in perinatal mental health and understand exactly what you’re going through.

Create a Calm Routine

Make tiny, gentle daily goals—such as going for a walk, staying hydrated with water, or listening to a soothing playlist. These small rituals will make you feel more able to cope.

When to Seek Help

It's normal to feel anxious occasionally. But if it's controlling your mind each day, interfering with your sleep or appetite, or making you unable to get through the day, you need to speak with your doctor or midwife.

Prenatal anxiety or depression during pregnancy are more prevalent than you might realize, and there is assistance for you. You're not being dramatic, weak, or "too sensitive"—you're human.

You're Not Alone

This is just the beginning, and it's fine if it doesn't always feel magical. You are creating a new life, and that involves joy and vulnerability.

So if you wake up at night with "what if" on your mind, breathe. You are doing something so powerful, and you're not supposed to do it by yourself.

The feelings you’re having? They’re valid. And they will pass. Just take it one day, one moment, one breath at a time.

References:

Harvard Health Publishing – "How can you manage anxiety during pregnancy?" https://www.health.harvard.edu/blog/how-can-you-manage-anxiety-during-pregnancy-202106252512
National Institute of Mental Health (NIMH) – "Perinatal Depression" https://www.nimh.nih.gov/health/publications/perinatal-depression
March of Dimes – "Stress and Pregnancy" https://www.marchofdimes.org/find-support/topics/pregnancy/stress-and-pregnancy