We all experience some level of stress in daily life. Pregnancy can be a period of additional stress as you are experiencing many physical changes and symptoms, and are mentally preparing for birth and a new baby. In a sense, everything you expose yourself to during pregnancy can also affect your baby, and stress is not an exception. Physiological changes that occur when you are stressed can affect your developing baby, and high levels of stress may increase the risk of certain complications. The extent to which you and your baby are affected depends on your stress response and your ability to turn it off. The good news is that by understanding your stress response and learning evidence-based ways to manage it, you can reduce negative effects and support both your well-being and your baby’s healthy development.

Listen Now

This episode is made possible with support from our sponsors. I appreciate your support for the brands that help power this podcast.

<figure class="wp-block-media-text__media"></figure>

Save 20% OFF the VTech Smart HD Plus with the code VTPODCAST20. The Smart HD Plus offers high-definition video and night vision on a 5.5” parent unit and smartphone, with no monthly fees. As the #1 Baby Monitor Brand in North America, VTech is trusted by millions of families. Click here to check out the VTech Smart HD Plus and use the code VTPODCAST20 to save 20%.

<figure class="wp-block-media-text__media"></figure>

From skin care to treating common pregnancy symptoms like stretch marks, 8 Sheep Organics has you covered. Every product comes with a 100-Day Happiness Guarantee. If you’re not 100% happy with your purchase, simply send them an email and they will get you a refund, no questions asked. Click here to save 10%.

Article and Resources

Defining Stress 

Stress is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. Stressors can be psychological or physical. We tend to think of stress as a negative response. How our stress response works and how it affects our body is more nuanced than simply being positive or negative. 

Anxiety, Depression, and Seeking Help 

This article will help you understand your stress response and give you some powerful tools to mitigate the impacts of stress on you and your baby. Stress can grow over time to more severe conditions like anxiety and depression, which can be devastating. If you are struggling with your mental health, please do not struggle alone. Talk to your doctor or midwife about how you feel and work on a plan to access resources that can help. 

Causes of Stress During Pregnancy 

Pregnancy is a unique phase where you will likely encounter additional stress. Your body may be under physical stress from common symptoms like morning sickness, heartburn, constipation, or aches and pains. You will go through many emotional changes due to increased levels of hormones. You are also embarking on a new journey where you are responsible for the health and well-being of a new human.

Thankfully, you have nine months to prepare and plan. Although nine months may seem like a long time, all the learning, planning, and work that goes into preparing to be a new parent can sometimes be overwhelming. It could be nine months of worrying that your baby will be healthy. You may have anxiety about your birth going as planned or that you will be a good parent. The last thing you need to stress out about is stress. Let’s examine how stress affects you and your baby, the evidence on stress during pregnancy, and some evidence-based practices to mitigate stress. 

Stress Response 

Your nervous system includes your brain, spinal cord, and nerves throughout your body. This complex system controls everything you do, from breathing and moving to feeling emotions. Part of your nervous system is your autonomic nervous system which controls your actions and bodily functions without thinking about them, including how you respond to stress. Your autonomic nervous system includes your sympathetic and parasympathetic systems. Your sympathetic is your fight or flight system, and your parasympathetic is the rest and digest system. These systems work together to regulate all of your body’s functions.

Your sympathetic nervous system triggers your stress response. When you encounter a physical or emotional stressor, your brain communicates with a chain of neurons in the middle of your body that activates and releases a chemical called acetylcholine. Other neurons throughout your body respond to acetylcholine and release epinephrine, also known as adrenaline. Epinephrine activates some systems in your body and shuts down or down-regulates others. Your heart rate increases. Your breath rate increases, and your lungs increase their oxygen capacity. Your senses, like sight and hearing, become sharper. Your body prepares you to act quickly to the stressor. As your body prioritizes energy to systems that may help you escape the threat, functions not needed for immediate survival, like digestion, are halted. Your brain also triggers hormones that lead to the release of cortisol. Your cortisol levels remain elevated until the threat or stressor disappears. This is the flight or fight response. 

Duration of Stress Matters 

Not all stress is bad. Humans would not be around today if we did not have a stress response. We may have developed this mechanism to prevent us from being eaten by predators, but other forms of stress are not simply a modern problem. For all of human history, people have had to deal with stressors from strained relationships, loss, lack of resources, and a myriad of reasons other than avoiding a hungry predator.

Short-term stress may be beneficial. Acute stress can trigger your immune system to fight off illness. The immediate chain reaction to a stressor can instantly make you move out of physical danger. The stress of a work deadline can motivate you to finish a project. When you experience short-term