How to Cope with Physical and Emotional Changes During Pregnancy

Pregnancy causes tons of changes to your body and your feelings. Though these changes may be hard, there are ways to cope and enjoy your pregnancy. 

Pregnancy is a stressful time.  

You will experience changes to your body, feelings, and mental health. These changes can feel overwhelming and upsetting. 

More than half of pregnant and postpartum people report feeling unhappy with their bodies.  Pregnancy has an extreme impact on your body image.  

You deserve to enjoy your pregnancy and not worry about your body image.  

So, let’s get into some strategies to help you cope with physical and emotional changes during pregnancy.  

Coping with Physical Changes During Pregnancy 

There are a lot of changes that happen to the body when pregnant. These body changes may occur at different stages of the pregnancy.  

Here is a list of the most common physical changes that occur during pregnancy: 

• Weight gain, specifically around the stomach and breast areas: Approximate weight gain of 25-35 lbs; one pound increase per week during the second and third trimesters.

• Stretch marks

• Increased acne: From increased/changing hormones. 

• Leaky bladder during the second and third trimesters: As the baby gets larger, the uterus presses on your bladder, making you need to pee more frequently than usual.  

• Body aches and pains: Your expanding uterus applies pressure onto your sciatica nerve, causing body pains. 

• Morning sickness: Could include nausea and vomiting. 

• Heartburn and indigestion: From increased/changing hormones.

• Swelling in the limbs and joints. This occurs because your body is holding onto more water than usual, causing swelling. 

You may react to the different changes in varying ways, which is okay. There are multiple strategies to help cope with the changes that you are going through.  

Six Tips for Coping with Physical Changes During Pregnancy

1. Focus on the Positive Work that Your Body is Doing 

You are growing a brand new person. It makes sense to gain weight when you are growing a  new life.  

Your body is doing such an incredible thing. Try to focus more on that rather than the weight.  

2. Express Your Feelings

It is okay to talk about how your new body makes you feel. Sharing your thoughts and feelings can help you feel heard. 

3. Move Your Body However Feels Best for You

Find a way to exercise, even if it is lightly. Walking or swimming are great options. 

Do not exercise to lose weight. Moving your body will boost your feel-good endorphins and promote a more positive body image.  

4. Limit Your Social Media Use to Stop Self-Comparing

If you compare yourself to others, limit your social media use.  

Social media can encourage self-comparison. So, spending less time on it can keep you from engaging. 

5. Try Prenatal Yoga or Massage

If your healthcare provider says it is okay, try prenatal yoga and get a prenatal massage.  

Yoga and massages may help you feel more comfortable in your body and relieve some of the body aches/pains you experience.  

6. Seek Additional Support 

If you are struggling to cope with your body changing, reach out for support. You can speak with our therapists who understand perinatal mental health. 

Coping with Emotional Changes During Pregnancy 

Your body is not the only thing that changes while you are pregnant. Due to the hormone changes in pregnancy, your emotions are impacted, too.  

You will likely experience varying emotions, and feel more reactive/sensitive than usual. That is normal, and it is okay.  

Here is a list of other emotional/mental changes you may experience during pregnancy.  You may feel more fatigued/tired: More of your energy resources are going towards building your child, so you  have less energy stored for yourself.

• Your moods may fluctuate and change a lot more frequently: This is because of the hormonal fluctuation occurring in your body! 

• You may experience more extreme negative moods: Like the previous change, these severe negative moods are caused by hormonal changes/fluctuations. 

• You may feel more irritable than usual: Again, hormonal fluctuations are to blame for this!  

• You will likely begin to worry about labour: This is normal, especially if this is your first time giving birth. Labour can feel intimidating. This worry typically occurs in the third trimester but can be present throughout your whole pregnancy. 

• You may become more forgetful/disorganized: From increased/changing hormones. 

There are many ways to support yourself if you are struggling with the emotional changes of  pregnancy.

Five Tips for Coping with Emotional Changes During Pregnancy  

1. Do Things Just for You

If you have solo hobbies or want to do something for yourself, do it! 

Your pregnancy is the last time you may be by yourself, and the first year postpartum may not allow for downtime.  

So, spend this last bit of time enjoying your solo time and doing things that you want to do. 

2. Write Things Down 

Writing things down can be helpful for two reasons. 

First, if you are dealing with varying emotions, journalling how you feel is a helpful way of expressing your feelings. 

Second, if you find yourself forgetting things you need to remember, write them down! Making a  list of important things to remember can help prevent the pregnancy brain from taking over. 

3. Find out the Facts About Your Worries 

Anxiety is a natural part of pregnancy, but it doesn’t have to last your entire pregnancy.  

If you have been anxious about specific things (delivery, postpartum care, etc.), get the facts about those things.  

You can speak to your doctor or midwife about the facts and resources. Also, talking to other parents about their experiences may help calm your nerves.  

4. Rely on Your Support System 

Turn to your friends and family to support you. If you feel comfortable, share your feelings with them. 

Your loved ones want to support you, so talk to them about your emotions.  

5. Speak to a Therapist 

If you’re looking for extra support, we’re here for you. Toronto Therapy Practice can help you cope with the emotional changes you will endure during and after pregnancy. 

Pregnancy comes with many different physical and emotional changes. These changes may be difficult or overwhelming, but you are not alone. 

There are many coping techniques that you can use to manage your emotions and the changes that you’ll experience. 

Remember that there is no right or wrong way to feel about pregnancy or to experience pregnancy.  

If you want extra help while you go through these changes, please reach out to us. Our trained psychotherapists are here to support you through your pregnancy and postpartum.  

Click the link below to learn more about the services offered by Toronto Therapy Practice.