10 tips to relax in pregnancy

You’ll have a lot on your mind during pregnancy. Coping with your symptoms and a changing lifestyle, as well as the standard pressures of daily life, can sometimes feel like too much. 

Your mental wellbeing in pregnancy matters just as much as your physical health, so try to take care of your mind as well as your body.  

Here are ten tips to help you relax in pregnancy. 

1. Take time out for yourself every day

Do something you enjoy that’s just for you. Chill out to some music, close your eyes, gently massage your bump – do what makes you feel peaceful. If you’re finding it difficult to relax your mind, try mindfulness or meditation. The NHS has more information on mindfulness and a bedtime meditation video.

2. Talk to someone you trust

Getting things off your chest and talking your worries through with a close friend, family member or even a trusted work colleague can make all the difference. Confide in them about how you’re feeling.

3. Get out and exercise every day 

Working out releases endorphins that will lift your mood. You don’t have to do fitness classes or hit the gym. Just try to make staying active part of your life. You could go for a walk or do some office exercises. This can reduce stress and it’s good for your unborn baby, too. Find out more about exercises you can do when you’re pregnant.

4. Rest when you need to

It’s hard to feel cheerful if you’re ultra tired and uncomfortable, so make sure you take time to rest when you can.

5. Ask for practical help from family or friends

Can they cook you a meal, help with the shopping, or look after your other children? Family and friends are there to support you, so don't be afraid to ask for help. 

6. Get real about how much you can do (whether at work, at home, or in your social life)

We can all be guilty of taking too much on for fear of letting someone down. Saying no can be tricky, but right now you really need to take care of yourself. The people around you will get why you might need to say no.  

7. Eat well

A balanced and varied diet will keep you healthy and help your baby grow. Find out more about eating well in pregnancy here.

8. Be informed

If something’s worrying you, talk to your midwife or doctor about your options and where you can get support. You can talk to our midwives at Tommy's too if you need help. Call 0800 0147 800 or email us at [email protected].

9. Meet other pregnant women or new parents at local groups or on online forums

Ask your midwife or children’s centre what’s on offer near where you live. Sharing your feelings with other people who are going through something similar can help you feel less alone. 

10. Don’t believe the hype

It may seem like all other pregnant women and birthing people are happy and coping all of the time, but they’re all going to be facing challenges. It is not uncommon to feel low in pregnancy or after birth, but a lot of people hide their real feelings, especially in public. Find out more about mental wellbeing in pregnancy here.

When to get help

Feeling a range of strong emotions during pregnancy is common because of hormone changes. But it’s vital to ask for help if you are feeling sad more often than you are feeling happy. 

Talk to your midwife or GP about how you feel if you’ve been feeling low for more than a couple of weeks. They can help you find ways to look after your emotional health, which may mean getting you extra help and treatment if needed.

If you’re struggling with your mental health during pregnancy, you can find out more about how to get help here.