Stress and pregnancy

Stress is a common and normal response to challenging or new situations. Stress has both mental and physical aspects. When you are stressed, your body releases stress hormones such as adrenaline. This brings on physical changes in your body, which help you respond to the stressful situation.

Stress becomes a chronic condition when it compromises quality of life and creates limitations, or if you feel overwhelmed and unable to cope. When this happens, it is important to take steps to manage your stress to ensure that you can function well and look after your health and your baby's health.

For some people, finding out that they are pregnant can be a stressful experience. You might feel like you have lost control or don't have enough resources to manage what you'll be experiencing.

Stress can come from:

• having a pregnancy that is unplanned or unwanted
• becoming pregnant after previous negative experiences with a pregnancy, birth or parenthood, such as a miscarriage or the death of a baby
• waiting for the results of your antenatal tests
• dealing with the physical changes of pregnancy or a complicated pregnancy

Your situation at home may cause you stress, such as:

• being a single parent or teenager and wondering how you will manage
• relationship difficulties, which could include family violence
• practical challenges, such as financial difficulties, moving house and job changes

Emotions such as grief, past anxiety, depression or other mental illness, can cause more stress during pregnancy, as can drug and alcohol problems.

If more than one of these events happen to you at the same time, you could experience even more stress.

Chronic (ongoing) stress can affect your health or wellbeing, and can cause headaches and problems sleeping.

Some people might also experience:

• obsessive thoughts
• worry or anxiety
• anger
• eating problems (too much or too little food, or the wrong types of food)
• trouble relaxing or winding down

Chronic stress could also cause problems for your baby. If stress is not managed well, there may be effects on your unborn baby's growth and the length of your pregnancy (gestation). The risk of problems in your baby's future physical and mental development may also increase, as well as behavioural issues in childhood.

The point where stress becomes a problem is different for everyone — it varies from person to person. If you are concerned or unsure that stress is the problem, it is important to seek help and advice with a health professional. You might also look out for clues, such as:

• emotional and mental features:
  • feeling overwhelmed or unable to cope
  • feeling 'on edge' or unable to stop worrying
  • difficulty concentrating
  • changes in mood, irritability or anger
  • thoughts of self-harm or suicide


• physical and behavioural signs:
  • changes in sleep patterns, feeling exhausted
  • changes in appetite
  • physical reactions, such as headaches, muscle tension, upset stomach
  • withdrawal from friends and family
  • reliance on alcohol or other substances to cope

During pregnancy, it's important to look after your mental wellbeing as much as your physical health. When you feel well, content and relaxed, you are better at managing stress.

To reduce stress, you could try the following:

• Notice what triggers your stress and how you feel when stressed.
• Try to slow down, rest and not put too much pressure on yourself.
• Eat a healthy, well-balanced diet to help keep you and your baby healthy.
• Talk to someone you trust about your concerns and feelings.

Physical activity and relaxation can also help to reduce stress:

• Take part in regular pregnancy-safe exercise.
• Try yoga, meditation, breathing exercises or relaxation through classes, apps, videos or podcasts.
• Enjoy a favourite hobby, read, or watch TV as a distraction.
• Spend time with people who make you feel calm.

You don't have to cope alone. Ask for help when you need it and accept offers to help you.

If you have tried relaxation techniques and reaching out to someone you trust, but still feel overwhelmed, check in with your doctor, your midwife or a mental health professional. Be sure to attend all your regular antenatal health appointments — let your care provider know if you're feeling stressed. You can also call a mental health helpline for support.

Stress is not a diagnosis but a sign that something else is going on. Chronic stress could indicate depression, anxiety or another mental health condition. GPs and psychologists can recognise when stress means you need extra support, so don't hesitate to reach out for advice.

If you need more help to manage your stress, you can contact:

• your GP, who can help you or refer you to a psychologist or counsellor
• your obstetrician or midwife
• PANDA (Perinatal Anxiety and Depression Australia) on 1300 726 306
• Beyond Blue on 1300 22 4636
• 1800Respect (1800 737 732) for confidential information, counselling and support for people impacted by domestic, family or sexual violence
• ReachOut for resources, articles and a list of phone Apps, as well as telephone counselling
• MensLine Australia, for free professional phone and online counselling to men

Here are some other things to try:

• Download the Black Dog Institute's Clearly Me app for young people.
• Visit Beyond Blue for more information on pregnancy and mental health.
• Learn how to deal with stress with This Way Up's stress management course.
• Sign up for MindSpot's wellbeing course, which aims to reduce stress and anxiety.

Looking for information for Aboriginal and/or Torres Strait Islander people?

• Contact 13YARN for free and confidential services run by Aboriginal and Torres Strait Islander People. Call 13 92 76.
• Black Dog Institute has social and emotional wellbeing resources for Aboriginal and/or Torres Strait Islander people.

Looking for information in languages other than English?

• THIS WAY UP has translated coping tools and worksheets, available in a range of community languages.
• Transcultural Mental Health has information and services for people from different cultures and people who prefer languages other than English.