It’s 3 AM, and you’re wide awake. Again.

Your phone’s glow illuminates your face as you type ‘is this normal in early pregnancy?’ into Google.

For the third time today.

Excitement, hope, and yes… that nagging anxiety that’s keeping you up tonight.

If you’re cycling between joy and worry in these early weeks, you’re not alone.

That mix of ‘OMG I’M PREGNANT!’ and ‘OMG… I’m pregnant 😰’ is totally normal.

Why Anxiety Shows Up Early in Pregnancy

It’s common for anxiety to spike in early pregnancy.

Your body is going through massive changes.

Hormones like hCG and progesterone surge, and they don’t just affect your body—they also impact your emotions.

You might feel more tearful, irritable, or on edge.

Then there’s the mental load.

Questions like, “Is my baby healthy?” or “Will I be a good mom?” can swirl in your mind, creating stress.

Add first-trimester fatigue and nausea, and it’s no wonder so many women feel anxious.

Knowing that this is a normal part of the process can help you feel less alone.

It’s okay to acknowledge your feelings—they’re valid and real.

Signs of Early Pregnancy Anxiety

So, how do you know if what you’re feeling is anxiety? Here are a few signs to look out for:

Constant worry about your pregnancy or baby.
Trouble sleeping, even when you’re exhausted.
Racing thoughts or difficulty focusing.
Physical symptoms like a tight chest, racing heart, or stomach aches.
Feeling irritable or overly emotional.

If you’re experiencing these symptoms, take a deep breath.

Recognizing anxiety is the first step to managing it.

Practical Ways to Manage Early Pregnancy Anxiety

1. Take It One Day at a Time

It’s easy to get caught up in “what-ifs.” What if something goes wrong?

What if I can’t handle motherhood? Instead of focusing on the unknowns, try to stay present.

Take each day as it comes.

Celebrate small wins—like making it through a tough day or finally finding a moment to rest.

2. Set Boundaries with Information Overload

It’s tempting to Google every question or symptom.

But too much information can fuel anxiety.

Stick to trusted sources or limit your research time.

Sometimes, less is more when it comes to easing your mind.

3. Talk About Your Feelings

Keeping your worries bottled up can make them grow.

Talk to someone you trust—a partner, a friend, or a therapist.

Sometimes just saying your fears out loud can lighten the load.

4. Practice Relaxation Techniques

Deep breathing, prayer, journaling, or gentle yoga can do wonders for anxiety.

Even a few minutes a day can help calm your mind.

Try inhaling deeply through your nose for four counts, holding it for four counts, and exhaling slowly for four counts.

Repeat a few times, and you might feel your body start to relax.

5. Focus on What You Can Control

There’s so much in pregnancy you can’t control, and that’s hard.

But there are things you can do.

Eating nourishing foods, staying hydrated, and getting some light exercise are small steps that can make you feel more grounded.

6. Write It Down

Journaling is a great way to process emotions.

Write down your worries, then write a positive response to each one.

For example: “I’m scared I won’t know how to take care of a newborn” could become “I’ll learn as I go, just like every other mom.”

7. Seek Professional Support if Needed

If anxiety feels unmanageable, reach out to your OB-GYN or a perinatal mental health specialist.

There’s no shame in asking for help.

In fact, it’s one of the bravest things you can do.

So the next time you’re awake at 3 AM, instead of falling down that Google rabbit hole, try one of these gentle self-care practices.

Take a deep breath. Wrap yourself in your softest blanket.

Remember - you don’t have to be the ‘perfect’ pregnant mom.

You just need to be you.

Because here’s the truth: those middle-of-the-night worries?

They’re actually signs of how much you already care about your little one.

You’re not doing this wrong. You’re doing it YOUR way.

And that’s exactly what your baby needs. 💕

With love and solidarity,

Are you looking for extra support during your pregnancy? Let’s connect!

As a perinatal mental health therapist, I will help you become the best version of yourself before the baby comes.

Reach out for a free consultation today!

Schedule a free consult

Coping with Early Pregnancy Anxiety

Why Anxiety Shows Up Early in Pregnancy

Signs of Early Pregnancy Anxiety