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  • Writer's pictureC.A.R.E. Medical Staff

Nurturing You: Essential Self-Care During Pregnancy

Pregnancy is a transformative and incredible journey but it can also be overwhelming and emotionally taxing. The physical and emotional changes and the anticipation of welcoming a new life into the world make for a unique blend of excitement and anxiety. All the more reason then for expectant mothers to prioritize self-care during this time - not just for their well-being, nor for the well-being of their family around them, but also for the benefit of the baby. Let’s take a look at several of the common sources of stress during pregnancy and together think about ways that we can mitigate them and take care of ourselves while going through so many changes, physically, mentally, emotionally, and personally.

Physical Changes and Discomfort

Pregnancy can bring numerous physical changes, including hormonal fluctuations, weight gain, and bodily discomfort. These changes can lead to feelings of self-consciousness, fatigue, and physical discomfort.

There are a number of ways that we can take care of our bodies while pregnant. If we can, staying active and keeping the body loose are great ways to help your body adjust to the changes of childbearing.

Prenatal yoga can offer a myriad of benefits for pregnant mothers. It can promote relaxation, ease physical discomfort, enhance flexibility and strength, and improve overall well-being. Prenatal yoga classes are designed specifically for expectant mothers, providing a supportive environment where they can connect with their bodies, relieve stress, and take a second to just breathe. [1] In addition to yoga getting fresh air, such as maybe taking a walk in the park, along the river, or just stopping and being in nature can help physically and mentally by getting the blood pumping and keeping the body active. Regular prenatal exercise (after consulting with your healthcare provider) can promote physical health in all sorts of ways during pregnancy and can help to alleviate physical discomfort as well as promote overall well-being. [2]

But if that doesn’t strike your fancy maybe consider getting prenatal (and postpartum) massages. They have a variety of health benefits for prenatal health as well as postpartum recovery, physically, mentally, and emotionally. [3][4]

Emotional Roller Coaster

Pregnancy hormones can cause intense mood swings, ranging from joy and excitement to anxiety and fear. The anticipation of parenthood, coupled with concerns about the well-being of the baby, can amplify these emotional changes.

Journaling can be a great outlet for expressing and processing emotions during pregnancy. By putting thoughts and feelings onto paper, expectant mothers can gain clarity, release stress, and nurture self-reflection. Writing down fears, hopes, and dreams can provide a sense of emotional release and create a deeper connection with the pregnancy journey.

Also, consider making personal relationships a priority. Spending time with those people in your life whom you love and trust, both just to enjoy one another’s company, but also so that you can share your heart with them, your fears, your worries, or your joys. Bearing one another’s burdens is perhaps the greatest privilege of friendship and knowing that you have a community around you to support you is so necessary during a time like this. Make sure that you take the time to spend time with those you love and, in that time, find your heart replenished.

Increased Responsibilities and Time Management

Balancing the demands of pregnancy with daily responsibilities can be overwhelming. Expectant mothers often find themselves juggling work, household chores, medical appointments, and preparations for the arrival of the baby.

Rest is crucial for the well-being of both the mother and the growing baby. It is essential to prioritize restful activities, such as taking naps, practicing mindfulness, or indulging in soothing baths. Additionally, delegating tasks to supportive partners, family members, or friends can help alleviate the burden and create more time for self-care and relaxation.

There are tons of apps out there to help you take some time to rest. Listen to ASMR. Maybe try to listen to an audiobook or music that just helps you unwind.

Anxiety and Fear of the Unknown

Pregnancy is filled with uncertainties, and it is natural for expectant mothers to experience anxiety and fear about the health and well-being of their baby, as well as the upcoming childbirth experience.

Education and Emotional Support Seeking education and emotional support can empower expectant mothers and help alleviate anxiety. Attending childbirth classes, reading reputable pregnancy books, and participating in support groups can provide valuable information, enhance confidence, and foster connections with other expectant parents. Engaging with healthcare professionals, such as midwives or doulas, who offer emotional support and guidance, can also be immensely helpful in navigating the challenges and uncertainties of pregnancy.


Pregnancy is a transformative and precious time that deserves to be embraced with self-compassion and care. Expectant mothers can nurture their physical and emotional well-being by acknowledging the stressors that can arise during pregnancy and implementing self-care practices. Whether through prenatal yoga, journaling, prioritizing rest, seeking education, or accessing emotional support, self-care practices can empower mothers, mitigate stress, and enhance the joyous journey of pregnancy. Remember, taking care of yourself is taking care of your growing baby.


C.A.R.E. Medical Center is a reproductive health clinic and family support services center in Mount Vernon WA that is here to help you navigate your journey of parenthood. Whether you just found out you are pregnant and are not sure what to do next, or if you already have a couple at home but need help figuring out what parenthood looks like for you, we are here to support you along the way. All of our services are FREE and CONFIDENTIAL. Call or email to make an appointment today. Walk-ins welcome.






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