Pregnancy can be a rollercoaster of emotions, regardless of what your hormones are doing.
Yes, hormones play a role, but modern life can feel overwhelming at the best of times. Add in the physical and emotional changes of pregnancy, social media, endless information, scary headlines about pregnancy and baby health, and the pressure to “do everything right”, and it’s no wonder many women find themselves feeling more emotional, more anxious, or struggling to sleep.
If you’re feeling this way, you’re certainly not alone.
Here are some simple, easy-to-implement tips that may help you feel calmer and more supported during pregnancy.
1. Take a Break from the News
Unless keeping up with the news is an essential part of your job, consider reducing your exposure to it.
Many news outlets are designed to capture attention, which often means focusing on negative or worrying stories. Constant exposure to this can leave your nervous system feeling on high alert.
Around 11 years ago, I made a conscious decision to stop following the news closely, and it has had a hugely positive impact on my wellbeing. Interestingly, not knowing every detail of what’s happening in the world has had very little impact on my day-to-day life.
2. Enjoy a Warm Bath Before Bed
A warm (not hot) bath before bed can be wonderfully relaxing.
Being immersed in water helps activate the body’s “rest and digest” nervous system, encouraging relaxation and preparing you for sleep. Adding Epsom salts can make the experience even more soothing and may provide a gentle source of magnesium.
3. Try Guided Meditations
Guided meditations can be particularly helpful if your mind feels busy or you’re struggling to switch off.
They can be listened to during a commute, while resting, or as part of your bedtime routine. There are thousands available online, so experiment with a few different styles to find one that resonates with you.
Start small. A three-minute meditation is absolutely enough when you’re beginning. There’s no need to jump straight into a 20-minute practice.
4. Use the Scent of Lemon
The fresh scent of lemon can be surprisingly uplifting.
You can inhale lemon essential oil from a tissue or simply cut a fresh lemon and take a few slow breaths. Many people find citrus scents help them feel more refreshed, grounded, and emotionally balanced during moments of stress or overwhelm. Click here to go to the essential oil company I use.
5. Consider Rescue Remedy
Rescue Remedy is a well-known Bach flower blend traditionally used during times of stress or emotional upset.
If you’d like to try it during pregnancy, you can add four drops to a glass of water or 16 drops to a bottle of water to sip throughout the day. Be aware that the original formulation contains a small amount of alcohol (brandy).
If you’d prefer a more personalised approach, I can also create bespoke flower essence blends tailored to your individual needs.
6. Prioritise Protein
What we eat can have a significant impact on how we feel emotionally.
Protein provides the building blocks for many of the neurotransmitters involved in mood regulation and stress resilience. During pregnancy, aiming for adequate protein intake is particularly important.
Many women benefit from including a source of protein with each meal and snack. Animal proteins are generally the most easily absorbed, although there are plenty of plant-based options available too.
7. Book a Hands-On Therapy
Never underestimate the power of being cared for.
Reflexology, massage, and other gentle hands-on therapies can help reduce stress, encourage relaxation, and provide valuable time for you to slow down and reconnect with yourself during pregnancy.
Personally, I think reflexology is absolutely wonderful during pregnancy. Many women leave feeling calmer, more relaxed, and better able to cope with the physical and emotional demands of this season of life.
Need Extra Support?
If you’re feeling overwhelmed, struggling with sleep, or simply want more personalised support during your pregnancy, I’d love to help.
Whether you’re looking for nutritional guidance, emotional support, or a relaxing reflexology treatment, please don’t hesitate to get in touch.
Gentle Disclaimer
The information in this article is intended for educational purposes only and should not replace personalised medical advice. If you have concerns about your mental health, anxiety, sleep, or any aspect of your pregnancy, please speak with your midwife, GP, or healthcare provider. Always check with your healthcare professional before using supplements, herbal remedies, flower essences, or essential oils during pregnancy.
