Pregnancy is often portrayed as a joyful and exciting time, but for many couples, it can also bring unexpected stress, anxiety, and emotional challenges. Hormonal changes, physical discomfort, financial pressures, and the anticipation of becoming parents can create tension, misunderstandings, or even feelings of isolation within a relationship. These stressors are natural, but if left unaddressed, they can affect communication, intimacy, and overall emotional well-being for both partners.
Working with a couples counselor here at Anchor Therapy offers you and your partner a structured, supportive space to navigate these challenges together. Through perinatal or couples therapy, partners can learn effective communication strategies, manage anxiety, and develop shared coping skills to handle the unique pressures of pregnancy. It is not just about resolving conflict, it is about strengthening connection, fostering mutual understanding, and preparing both partners emotionally for the transition into parenthood. By addressing stress as a team, couples can create a healthier, more resilient foundation for their growing family.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
How can I cope with stress during pregnancy?
Coping with stress during pregnancy is essential for both the parent’s well-being and the baby’s development. The first step is acknowledging and accepting your feelings. Pregnancy often brings a mix of excitement, worry, and physical changes, and it is normal to feel overwhelmed at times. Instead of judging yourself for feeling stressed, try to identify the specific triggers- whether it is concerns about labor, finances, relationships, or health. Simply naming your stressors can help reduce their intensity and make them feel more manageable.
Signs of high-stress during pregnancy include:
Persistent worry, anxiety, or racing thoughts
Frequent irritability or unexpected mood swings
Difficulty sleeping or restless sleep (Read our blog “3 Ways to Relieve Sleep Anxiety”)
Changes in appetite (eating more or less than usual)
Fatigue or low energy that does not improve with rest
Trouble concentrating or feeling mentally “foggy”
Muscle tension, headaches, or body aches
Feeling overwhelmed or easily overstimulated
Increased heart rate or shortness of breath during stress
Digestive issues such as nausea, stomach pain, or diarrhea (Check out our blog “3 Ways to Manage Your Physical Anxiety Symptoms”)
Withdrawing from social interactions or losing interest in activities
Feeling tearful, hopeless, or emotionally drained
Heightened sensitivity to noise, criticism, or minor problems
Mindfulness and relaxation techniques are highly effective for managing pregnancy-related stress. Practices such as deep breathing, progressive muscle relaxation, guided imagery, and prenatal yoga can help calm the nervous system, reduce anxiety, and improve sleep quality. To learn more about these methods, check out our blogs “5 Breathwork Techniques to Decrease Anxiety” and “The Mental Health Benefits of Practicing Yoga.”
Research shows that even dedicating 10–15 minutes a day to focused breathing or meditation can create noticeable improvements in mood and stress levels. Mindfulness also helps you stay present, preventing your mind from spiraling into “what-if” scenarios about the future. If you are interested in learning more, read our blogs “How Meditation Can Lead to Stress Reduction” and “5 Places to Practice Mindfulness in Hoboken, NJ.”
Maintaining social support is another crucial factor. Talking openly with your partner, family members, or friends about your fears and experiences can lighten the emotional load. Joining prenatal support groups, either in-person or online, can also provide reassurance that your feelings are valid and shared by others. Sharing experiences and hearing practical coping strategies from other parents-to-be can be both comforting and empowering.
Healthy lifestyle habits can make a significant difference in stress management. Regular moderate exercise, balanced nutrition, and adequate sleep are not only important for physical health but also improve mental resilience. Limiting caffeine, reducing screen time, and avoiding overexposure to stressful news or social media can further support emotional well-being. Small, consistent habits can cumulatively create a sense of control and stability during a time of change. View our blog “4 Ways to Build A Habit That Sticks.”
Finally, professional support through therapy can be highly beneficial. Perinatal therapy provides a safe space to explore fears, anxieties, and relationship dynamics while equipping you with practical coping tools. Cognitive-Behavioral Therapy (CBT) techniques, mindfulness-based therapy, or couples counseling can help manage stress, reduce anxiety, and strengthen your support system. Seeking help is not a sign of weakness, it is a proactive step toward ensuring both your emotional health and the health of your baby.
How to deal with wife’s pregnancy mood swings
Dealing with a partner’s mood swings during pregnancy requires empathy, patience, and understanding. Hormonal changes, physical discomfort, and the emotional anticipation of becoming parents can make emotions more intense and unpredictable. Recognizing that mood swings are a natural part of pregnancy helps frame your responses with compassion rather than frustration. Avoid taking emotional outbursts personally, and remind yourself that your partner is navigating significant physical and psychological changes that are largely out of their control.
Effective communication is key to managing these ups and downs. Listen actively when your partner expresses feelings, even if they seem exaggerated or confusing. Offer validation- simple statements like “I understand this feels overwhelming” can go a long way. Avoid dismissing or minimizing emotions, as this can increase tension and feelings of isolation. Instead, focus on creating a supportive environment where your partner feels safe sharing worries, fears, or irritability.
Examples of supportive statements you can say to your partner include:
“I understand this feels overwhelming right now.”
“I am here for you, and we will get through this together.”
“Your feelings are valid, and it is okay to feel this way.”
“I appreciate everything you are doing and how strong you are.”
“Do you want to talk about what is bothering you, or would you like some quiet time?”
“I am proud of you, and I am amazed by how you are handling this.”
“It is okay to take a break; you do not have to do everything at once.”
“I love you and I am grateful for you every day.”
“Let us figure this out together; you are not alone.”
“It is normal to feel stressed right now, and I will support you however I can.”
To learn more, check out our blog “4 Communication Tips Couples Need to Know.”
Practical support and shared responsibilities can reduce stress for both partners. Pregnancy can be exhausting, so offering help with household chores, meal preparation, or errands can alleviate some of the pressure that contributes to mood swings. Encourage healthy habits such as balanced meals, hydration, and adequate rest, and consider participating in stress-relief activities together like walking, prenatal yoga, or meditation. This not only helps your partner feel supported but also strengthens your bond as a team.
Patience and self-care for yourself are equally important. Supporting a partner through pregnancy emotions can be demanding, so set aside time to recharge and maintain your own mental health. View our blog “The 8 Forms of Self-Care and How You Can Practice Them.”
Talking to friends, family, or even a therapist can help you manage your own stress and maintain perspective. Remember that consistent emotional support is more effective than trying to “fix” every mood swing- being present, calm, and understanding is what truly matters.
Finally, consider professional guidance if needed. If mood swings are severe, persistent, or accompanied by signs of depression or anxiety, encouraging your partner to speak with a perinatal therapist or healthcare provider can be beneficial. Therapy provides coping strategies, emotional regulation tools, and reassurance for both partners. By combining empathy, practical support, and professional guidance, you can navigate pregnancy mood swings together while maintaining a strong, connected relationship.
How do I control my emotions while pregnant?
Controlling emotions during pregnancy starts with acknowledging that intense feelings are normal. Hormonal fluctuations, physical discomfort, and the anticipation of becoming a parent can amplify emotions, making it common to feel irritable, anxious, or tearful. Instead of judging yourself for these reactions, try to accept them as a natural part of the pregnancy experience.
Keeping a journal or tracking moods can help you notice patterns, triggers, and what strategies are most effective in calming yourself. Awareness is the first step toward emotional regulation. Read our blog “Is Journaling Good For Your Mental Health?”.
Mindfulness and relaxation techniques can be highly effective in managing heightened emotions. Practices like deep breathing, progressive muscle relaxation, guided meditation, or prenatal yoga help activate the parasympathetic nervous system which reduces stress and promotes calm. Even just a few minutes a day of focused breathing or visualization can lower anxiety and improve emotional control. Mindfulness also teaches you to observe emotions without immediately reacting, which helps prevent impulsive responses to stress or frustration.
Healthy lifestyle habits play a crucial role in stabilizing emotions. Adequate sleep, regular physical activity, balanced nutrition, and staying hydrated all impact mood regulation. Avoiding excessive caffeine, limiting exposure to stressful media, and incorporating gentle exercise can reduce irritability and anxiety. Additionally, social support is essential- talking openly with your partner, friends, or family about your feelings can help lighten emotional burdens and provide perspective.
Finally, seeking professional support can make a significant difference. Perinatal therapists or counselors specialize in helping expecting parents manage emotional challenges during pregnancy. Cognitive-Behavioral Therapy (CBT), mindfulness-based therapy, or support groups can provide practical strategies for coping with anxiety, mood swings, and stress. Seeking help is not a sign of weakness; it is a proactive step toward maintaining emotional well-being for both you and your baby. With awareness, self-care, and support, emotional regulation during pregnancy becomes more achievable.
Can a stressful pregnancy affect the baby?
Yes, a stressful pregnancy can affect the baby, but it is important to understand how and to keep things in perspective. Short-term or occasional stress is very common and usually not harmful. However, chronic, intense, or prolonged stress can influence the body’s stress hormones, particularly cortisol, which may, over time, impact both the pregnant parent’s health and the baby’s development. When stress levels remain elevated for long periods, the body stays in “fight-or-flight” mode, which can affect sleep, appetite, immune function, and overall well-being, all of which play a role in supporting a healthy pregnancy.
Research suggests that severe or ongoing stress during pregnancy may be linked to certain outcomes, such as preterm birth, low birth weight, or slower fetal growth. This is partly because chronic stress can affect blood flow to the placenta, influence inflammation levels, or disrupt normal hormonal patterns. These effects are not guaranteed as many people with stressful pregnancies deliver healthy babies, but they highlight the importance of managing stress as best as possible.
Emotional stress can also influence the baby’s development through the parent’s nervous system and lifestyle changes. High stress often leads to poor sleep, fatigue, unhealthy eating patterns, or difficulty maintaining medical appointments which can indirectly affect fetal health. It can also increase the risk of postpartum mood disorders, making the early adjustment to parenthood more challenging. Supporting the parent’s mental health is a major part of supporting the baby’s well-being.
The good news is that stress management and support can greatly reduce risks. Practices like mindfulness, light physical activity, social support, healthy nutrition, and perinatal therapy can help lower overall stress levels. Seeking help early; whether from a therapist, OB-GYN, or support group; can make a significant difference. Remember, many people experience stress during pregnancy and still have completely healthy babies. The goal is not to eliminate stress entirely, but to find tools and support that keep it manageable.
Managing stress during pregnancy is an ongoing journey, and it is completely normal to have moments where emotions feel heavier than usual. What matters most is recognizing when you need support and giving yourself permission to slow down, rest, and reach out for help. Whether through mindfulness, healthy lifestyle habits, or professional guidance, small steps can make a meaningful difference in both your well-being and your baby’s development. Pregnancy is a time of enormous change, but you do not have to navigate it alone. By nurturing your mental and emotional health, you are also creating a calmer, more supportive environment for your growing baby and setting the foundation for a healthier postpartum experience.
Victoria Scala
is the Social Media Manager and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level.
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