Managing stress and anxiety in your second trimesters
Pregnancy & Parenting
9 Min Read

Managing Stress and Anxiety in Your Second and Third Trimesters

Pregnancy, especially in the second and third trimesters, can bring stress and anxiety. But managing it is key for your health and your baby's. Here's a quick overview of what helps:

  • Mindfulness: Meditation, breathing exercises, and muscle relaxation can reduce anxiety and improve birth outcomes.
  • Exercise: Safe activities like prenatal yoga, walking, and swimming can ease tension and prepare your body for childbirth.
  • Better Sleep: Use pillows for support, stick to a routine, and address common issues like heartburn or leg cramps.
  • Seek Help: If anxiety persists or disrupts your life, talk to your doctor or reach out to support hotlines.

You’re not alone. With simple steps and support, you can take control of pregnancy stress and focus on your well-being.

Stress Relief Through Mindfulness

How Mindfulness Helps During Pregnancy

Practicing mindfulness during pregnancy has been shown to offer measurable advantages, especially in the later stages. For example, a study in Northern Thailand revealed that only 6% of women who meditated gave birth prematurely, compared to 16% of those receiving standard care [4].

Here are some key benefits mindfulness can provide during pregnancy:

  • Improved birth outcomes, such as higher Apgar scores and fewer premature deliveries [5]
  • Boosted self-esteem and overall life satisfaction [4]
  • Reduced anxiety and depression, helping to create a calmer pregnancy experience [4]
  • Lower rates of low birth weight, promoting healthier babies [5]

The first step towards managing anxiety in pregnancy is recognizing that you're experiencing it [1]

5-Minute Meditation Guide

Set aside a quiet, cozy spot with comfortable pillows and aim to practice at the same time each day. Here’s a simple meditation routine to get started:

  1. Ground yourself: Focus on your feet and the sensation of them connecting with the floor [3].
  2. Square breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds [1]. Repeat this pattern for several cycles to calm your mind.

This short practice can help ease anxiety and improve your overall well-being during pregnancy.

Breathing and Muscle Relaxation Steps

Diaphragmatic breathing can strengthen your diaphragm and encourage healthier breathing habits [6]. Follow these steps to practice:

  • Sit or lie comfortably with pillows for support.
  • Place one hand on your ribcage and the other just above your belly button.
  • Take a deep breath, expanding your abdomen and sides.
  • Exhale slowly while gently engaging your pelvic floor.

For deeper relaxation, try the Belly Pump variation by contracting your pelvic floor muscles during each exhale [6].

Mindfulness is a really important addition to your hypno practice right now – I'd suggest Mountain Meditation for 'wobbly' days and the Self Compassion playlist. Both will reduce stress and promote oxytocin release quickly [3]

Washing Away Your Anxious Thoughts: Guided Meditation for Pregnancy

Safe Exercise During Pregnancy

Adding exercise to your routine can be a great way to manage stress during late pregnancy. It helps reduce tension, alleviates discomfort, and promotes overall well-being [8].

Pregnancy-Safe Yoga Positions

Prenatal yoga is a gentle way to ease anxiety while preparing your body for childbirth [13]. Here are a few poses tailored for the second and third trimesters:

  • Cat-Cow Flow (Marjaryasana-Bitilasana): Start on your hands and knees. Slowly alternate between arching and rounding your back to relieve tension [15].

  • Supported Side Bend (Parsva Sukhasana): Use blocks or pillows for support as you stretch your upper body and focus on deep breathing [15].

Yoga is a way to connect to yourself and your baby during pregnancy... For me the biggest gift is feeling empowered and embodied. - Anna Greenberg, Peloton yoga instructor [14]

  • Modified Child's Pose (Balasana): Widen your knees and support your belly with pillows to ease lower back discomfort [7].

Yoga is just one option - other gentle exercises can also support both your physical and mental health.

Gentle Exercise Options

Consider low-impact activities that help maintain strength and reduce stress:

  • Water-Based Activities: Swimming or water aerobics improve cardiovascular health while being easy on your joints [8] [12].

  • Walking Program: Aim for 20-30 minute walks on flat surfaces at a pace where you can comfortably hold a conversation [9] [12].

  • Modified Strength Training: Use lighter weights with higher repetitions. Try squats with a yoga block between your thighs, lunges with stable support, arm lifts with correct form, and pelvic tilts near a wall [9] [10].

Pay attention to your body's signals. Stop exercising immediately if you feel dizzy, experience chest pain, headaches, or unusual muscle weakness [9] [10]. Stay hydrated, avoid overheating, and rest when needed. Also, avoid lying flat on your back after 16 weeks of pregnancy [9] [11].

A healthy mother is important for a healthy pregnancy and baby. There are risks of untreated mental health conditions during and after pregnancy. Remember that treating anxiety can help you, your fetus and your baby's future health. - American College of Obstetricians and Gynecologists [1]

Better Sleep During Pregnancy

Dealing with insomnia is common during pregnancy, especially in the later stages - affecting up to 80% of women [17].

Setting Up Your Sleep Space

Your bedroom environment can make a big difference in how well you sleep. Aim to keep the room temperature between 60°F and 67°F for comfort [20]. Block out all light with blackout curtains and remove any light-emitting devices like digital clocks [20]. To support your body, use pillows strategically: place a firm pillow between your knees when lying on your left side and use a wedge pillow to support your belly. Sleeping on your left side is recommended to boost circulation and ensure healthy blood flow to vital organs [19].

Once your sleep space is ready, pairing it with a consistent nighttime routine can further improve your rest.

Night-Time Routine Tips

Stick to a steady bedtime routine to signal your body it’s time to wind down:

  • Finish eating at least two hours before bed.
  • Turn off all electronics one hour before bedtime.
  • Take a warm shower or bath to relax.
  • Try gentle stretching or deep breathing exercises.

Adding a calming scent, like lavender, can also help create a soothing atmosphere [20].

Solutions for Sleep Problems

Pregnancy often brings specific sleep challenges, but small adjustments can help:

  • Heartburn: Eat smaller meals throughout the day, avoid spicy or greasy foods, and sleep with your head slightly elevated.
  • Frequent Urination: Cut back on fluids two hours before bed and use the bathroom right before sleeping.
  • Leg Cramps or Restless Legs: Increase your calcium and magnesium intake [17], and stretch your legs gently before bed.

The effect of pregnancy on your sleep schedule may be less than dreamy. The growing belly, the aches, the pains, the heartburn - sleepless nights can happen long before there's a hungry, crying infant in the picture. - Johns Hopkins Medicine [16]

If you notice persistent snoring or wake up gasping for air, reach out to your healthcare provider right away, as these could indicate sleep apnea [17][18].

Getting Help When You Need It

Feeling some anxiety during pregnancy is common, but it's important to know when to reach out for help - for both your well-being and your baby's health. Anxiety disorders affect about 20% of adults, including pregnant women [22].

Signs to Call Your Doctor

Pay attention to these symptoms, which may indicate it's time to contact your healthcare provider:

  • Anxiety that persists daily for more than two weeks
  • Physical symptoms like a racing heart, trouble breathing, sweating, or fainting
  • Panic attacks
  • Repeated, uncontrollable thoughts
  • Compulsive actions aimed at reducing anxiety
  • Intense fear of childbirth
  • Avoiding necessary medical procedures due to anxiety [2]

If anxiety disrupts your daily life or relationships, it's essential to seek help. Danielle Mari Panelli, MD, an ob-gyn and clinical instructor in maternal-fetal medicine at Stanford Medicine, emphasizes:

More importantly, if the anxiety symptoms progress into intrusive thoughts that threaten your health or the health of your family or those around you, we urge you to seek immediate help or call 911. [1]

Where to Find Support

Pregnant women experiencing stress and anxiety have access to various resources, many available 24/7.

Immediate support hotlines:

  • National Maternal Mental Health Hotline: 1‑833‑TLC‑MAMA (1‑833‑852‑6262)
  • Postpartum Support International: 1‑800‑944‑4773
  • Text "Help" to 800‑944‑4773 (English) or 971‑203‑7773 (Spanish)

Professional support options:

  • Your ob-gyn can refer you to mental health specialists
  • The Postpartum Support International online directory helps locate nearby professionals
  • The "Connect by PSI" app offers quick access to support

When discussing your concerns, share your feelings and any history of anxiety. Mental health screenings during prenatal visits are common, and treatments such as therapy or medication may be recommended if anxiety is affecting your daily life.

Seeking help is a proactive step for both you and your baby's health. As Postpartum Support International reminds us:

You are not alone. You are not to blame. With help, you will be well. [21]

Conclusion: Taking Control of Pregnancy Stress

Managing stress during late pregnancy is crucial for both you and your baby. Studies indicate that about 20% of adults, including pregnant women, experience anxiety disorders [1]. The good news? There are practical tools you can start using today to help reduce stress.

Mindfulness practices can be especially helpful during pregnancy. Apps like Calm or Buddhify can guide you in creating a daily mindfulness routine [23].

In addition to mindfulness, simple habits like light physical activity and better sleep can make a big difference. Aim for 20-30 minutes of gentle exercise each day. For better sleep, keep naps under 30 minutes, and create a cool, dark sleeping environment to get 7-9 hours of rest [23].

Support from others is also key. Research highlights the importance of strong social connections in lowering pregnancy-related anxiety [23]. Joining a pregnancy support group, leaning on family, or talking to a mental health professional can provide the encouragement and reassurance you need during this time.