Natural Remedies for Anxiety During Pregnancy: Safe and Effective Solutions

Natural Remedies for Anxiety During Pregnancy: Safe and Effective Solutions

Experiencing anxiety during pregnancy is a shared experience among expectant mothers. It’s a prevalent concern that affects many women. While some may consider medication to address their anxiety, others may investigate natural remedies. This article will delve into natural solutions for managing anxiety during pregnancy, offering potential support that you might find beneficial.

Engaging in regular exercise stands as a natural remedy for alleviating anxiety during pregnancy. It has the potential to elevate your mood and diminish stress levels. Activities like walking, running, and other forms of cardiovascular exercise can elevate your heart rate and trigger the release of endorphins, which act as natural mood enhancers and antidepressants. Additionally, prenatal yoga is worth considering, as it can promote relaxation and stress reduction.

Practicing mindfulness offers another natural approach to managing anxiety during pregnancy. Mindfulness entails being fully present in the moment and concentrating on your thoughts and emotions without passing judgment. It can aid in anxiety management by enabling you to observe your thoughts and feelings without being consumed. You can incorporate mindfulness into your routine through meditation, deep breathing exercises, or simply by dedicating a few minutes daily to focus on your breath and clear your mind.

Exercise and Physical Activity

Regular exercise and physical activity can significantly reduce anxiety symptoms during pregnancy. Physical activity has many benefits, from improving cardiovascular health to strengthening your bones and muscles. Physical activity can also help shift your focus from anxiety-inducing issues while releasing endorphins, the mood-enhancing hormones that alleviate stress.

Prenatal Yoga

Prenatal yoga is an excellent way to stay active during pregnancy while reducing anxiety. Prenatal yoga classes are designed to be safe for pregnant women and usually include modified poses suitable for all pregnancy stages. Many women find that prenatal yoga helps them relax and connect with their bodies and babies. Prenatal yoga classes are widely available and can be found at most yoga studios or fitness centers.


Pregnant Woman Walking

Walking is a low-impact exercise that is safe for most pregnant women and can be done at any time of the day. Walking can help improve circulation, reduce stress, and promote better sleep. Walking is also a great way to get fresh air and sunshine, which can help boost your mood and energy levels. Aim for at least 30 minutes of moderate-intensity walking daily [3].

Always seek guidance from your healthcare provider before initiating any new exercise regimen, particularly when pregnant. It is crucial to pay close attention to your body and prevent overexertion. If you encounter discomfort, dizziness, or breathlessness during exercise, cease immediately and consult a medical professional for advice.

[1] Harvard Health Publishing. How can you manage anxiety during pregnancy? (2021).

[2] American Pregnancy Association. Prenatal Yoga. (2021).

[3] Centers for Disease Control and Prevention. Physical Activity and Pregnancy. (2021).

Mind-Body Techniques

If you’re seeking natural remedies to alleviate anxiety during pregnancy, exploring mind-body techniques can be an excellent starting point. These approaches emphasize the interplay between your mental and physical well-being and can assist you in achieving a state of greater relaxation and centeredness.


Meditation is a powerful tool for managing anxiety. It involves sitting quietly and focusing on your breath, a word, a phrase, or visualization. When your mind wanders, bring your attention back to your chosen focus.

Research has shown that regular meditation can reduce symptoms of anxiety and depression and improve overall well-being. To get started with meditation, try downloading a meditation app or finding a guided meditation online.

Deep Breathing

Deep Breathing

Deep breathing is a simple but effective way to calm your mind and body. It involves taking slow, deep breaths focusing on the sensation of air moving in and out of your body.

To practice deep breathing, sit comfortably and close your eyes. Inhale slowly through your nose, filling your lungs with air. Hold for a few seconds, then exhale slowly through your mouth, letting all the air out. Repeat for several minutes.

Progressive Muscle Relaxation

Progressive muscle relaxation is another technique that can help reduce anxiety. It involves tensing and relaxing different muscle groups in your body, one at a time. This can help you become more aware of tension in your body and learn to release it.

Find a quiet place to sit or lie to practice progressive muscle relaxation. Starting with your toes, tense the muscles in your feet and hold for a few seconds, then release. Move up your body, tensing and relaxing each muscle group in turn.

These mind-body techniques can be a powerful tool for managing anxiety during pregnancy. With practice, you can learn to use them whenever you need to feel more calm and centered.

Herbal Remedies

If you’re looking for natural remedies to help alleviate anxiety during pregnancy, several herbs may be beneficial. However, it’s important to note that not all herbs are safe for pregnant women, so it’s essential to consult with your healthcare provider before trying any herbal remedies.

Chamomile Tea

Chamomile tea is a popular herbal remedy for anxiety and stress. It contains compounds that may help reduce inflammation and promote relaxation. Drinking chamomile tea before bedtime may help improve sleep quality and reduce anxiety symptoms. If you’re interested in trying out chamomile tea, NUTRAPREG – Pregnancy Tea | Morning Sickness Tea is a great tea that not only helps with anxiety, but it also helps with morning sickness. 

NUTRAPREG - Pregnancy Tea | Morning Sickness Tea - Help Ease Nausea & Support Mothers Wellbeing - Includes Ginger, Peppermint & Chamomile - 20 Enveloped Tea Bags - by Nutra Tea - Herbal Tea
  • PREGNANCY ESSENTIALS - A supportive herbal blend to deal with the common symptoms of pregnancy, such as; settling the stomach, easing morning sickness and relieving heartburn all whilst helping you to stay calm and feel relaxed.
  • GREAT TASTING UNIQUE HERBAL BLEND - Ginger 25%, Peppermint 20%, Oat Straw 15%, Chamomile, Shatavari Root, Nettle, Cranberry, Rooibos.
  • CONVENIENT ALTERNATIVE TO HERBAL SUPPLEMENTS – Containing greater quantities than herbal supplements with the added benefit of no inactive ingredients this is an ideal alternative to pregnancy supplements.

Lavender Oil

Lavender oil is yet another widely embraced herbal remedy for anxiety. With its soothing aroma, it holds the potential to alleviate stress and encourage relaxation. You can introduce lavender oil into your routine using a diffuser, adding it to your bathwater, or applying it topically to your skin. You may check out Lavender Essential Oil Roll on by UpNature to test this out. However, it’s vital to exercise caution when using essential oils during pregnancy and to seek guidance from your healthcare provider.

Before incorporating any herbal remedies into your pregnancy routine, it is crucial to consult with your healthcare provider. While certain herbs may offer potential benefits, others could pose risks to you and your baby.

UpNature Lavender Essential Oil Roll On - Aromatherapy Lavender Oil for Sleep, Stress Relief, & Relaxation
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UpNature Lavender Essential Oil Roll On - Aromatherapy Lavender Oil for Sleep, Stress Relief, & Relaxation
  • HIGH QUALITY DUTCH LAVENDER ROLL ON ESSENTIAL OIL: 100% Pure, Gentle and Effective Natural Lavender Essential Oil. Without Any Toxins or Additives. Blended with Carrier Oils. Pure Therapeutic Grade. Packaged in the USA.
  • SOOTHING SCENT: Known for its beneficial properties, lavender’s soothing scent is not only relaxing, but supports the respiratory system, too!
  • IMPROVE YOUR SLEEP: Place behind ears or on neck before bed to breathe in the soothing scent and help improve sleep.

Therapeutic Practices

If you’re looking for natural ways to manage anxiety during pregnancy, you can try several therapeutic practices. Here are two popular options:


Acupuncture is an ancient Chinese practice that involves the insertion of thin needles into specific points on the body. This practice is believed to help balance the energy flow, or qi, throughout the body. Some studies suggest that acupuncture may help manage anxiety during pregnancy.

A Journal of Acupuncture and Meridian Studies study revealed that acupuncture effectively lowered anxiety levels in pregnant women. Additionally, a separate study published in the Journal of Maternal-Fetal and Neonatal Medicine found that acupuncture surpassed massage therapy’s efficacy in reducing anxiety levels among pregnant women. (Source)

If you’re interested in trying acupuncture, be sure to find a licensed and experienced practitioner who has experience working with pregnant women.

Massage Therapy

Massage Therapy

Massage therapy is another popular option for managing anxiety during pregnancy. This practice involves the manipulation of soft tissues in the body, such as muscles and connective tissue, to promote relaxation and reduce stress.

Numerous studies have repeatedly indicated that massage therapy can serve as a valuable strategy for managing anxiety during pregnancy. A noteworthy illustration is a study published in the Journal of Psychosomatic Obstetrics and Gynecology, which furnishes compelling evidence of massage therapy’s effectiveness in reducing anxiety levels among pregnant women. (Source)

Massage therapies should be done by a licensed and experienced professional. More importantly, they should have experience working with pregnant women to be more knowledgeable about what to do for them specifically. Talking to your healthcare provider before trying new therapies or treatments during pregnancy is also important.

Sure, here’s the section on the importance of adequate sleep during pregnancy to manage anxiety:

Importance of Adequate Sleep

Obtaining adequate sleep is paramount for general well-being, with even greater significance during pregnancy. A study in the Journal of Clinical Sleep Medicine highlights that sleep disruptions are prevalent in pregnancy, impacting as many as 80% of pregnant women. Inadequate sleep can contribute to heightened anxiety, other mood disorders, and physical health issues.

There are several things you can do to promote better sleep during pregnancy. First, establish a consistent sleep routine. Go to bed and wake up simultaneously every day, even on weekends. This helps regulate your body’s internal clock and can improve the quality of your sleep.

Second, create a relaxing sleep environment. Keep your bedroom cool, dark, and quiet, and consider investing in a comfortable mattress and pillows. Avoid using electronic devices before bed, as the blue light can interfere with sleep.

Third, practice good sleep hygiene. This includes avoiding caffeine and alcohol before bed, not eating large meals close to bedtime, and getting regular exercise during the day.

Finally, consider talking to your healthcare provider if you have trouble sleeping. They may be able to recommend safe sleep aids or other strategies to help you get the rest you need.

Sleeping is essential for managing anxiety and promoting overall health during pregnancy. By prioritizing sleep and taking steps to improve the quality of your sleep, you can reduce anxiety and enjoy a healthier, happier pregnancy.

Support Systems and Counseling

Pregnancy can be a challenging time, and it’s important to have a strong support system in place. This can include family, friends, and healthcare providers. Talking to someone you trust about your feelings and concerns can be very helpful in managing anxiety during pregnancy.

Counseling can also be a valuable resource. Cognitive-behavioral therapy (CBT) is a type of counseling that effectively treats anxiety during pregnancy. CBT focuses on changing negative thought patterns and behaviors that contribute to anxiety. It can be done individually or in a group setting.

Best Natural Anxiety Medication While Pregnant

If you’re expecting and grappling with anxiety, the prospect of resorting to prescription medication might give you pause. Thankfully, there exist alternative, natural solutions that can alleviate your symptoms. To alleviate any concerns about potential risks to your baby, we have curated a selection of the most effective natural anxiety remedies for expectant mothers.

LifeSeasons – Anxie-T – Stress Relief Supplement

Anxie-T - Stress Relief Supplement - Supports Mood & Mental Focus - Feel Calm and Relaxed - Eases Tension & Nervousness - Ashwagandha, Kava Kava, GABA & L-Theanine - 60 Capsules
  • Health Benefits - Anxie-T supports the body’s natural ability to deal with common symptoms of stress, including nervousness and nervous exhaustion, stress-related muscle tension, anxious fearfulness, and stress-related sleep problems.
  • Clinically Tested Ingredients - Crafted with all natural ingredients such as Ashwagandha, Kava kava, L-theanine, and Theobromine that all work together. We even use a neurotransmitter called GABA. Its primary role in the body is thought to be the inhibition of nerve excitability.
  • Effective - Most people experience the relaxing effects of Anxie-T the first day they take it, often within 30 minutes. It usually induces a feeling of calm, and won’t make you feel tired.

If you’re looking for a natural way to manage stress and anxiety during pregnancy, LifeSeasons – Anxie-T – Stress Relief Supplement is definitely worth considering.

What We Like: What We Don’t Like: 
Helps the body deal with common symptoms of stress
Clinically tested natural ingredients
Most people experience relaxing effects the first day they take it
Some people may experience side effects such as dizziness or upset stomach
May interact with certain medications, so be sure to talk to your doctor before taking it
Results may vary depending on the individual

LifeSeasons – Anxie-T – Stress Relief Supplement is a unique blend of natural ingredients that work together to help you feel calmer and more relaxed. It contains Ashwagandha, Kava kava, L-theanine, Theobromine, and a neurotransmitter called GABA. All of these ingredients have been clinically tested and are known for their ability to reduce stress and anxiety.

One of the best things about Anxie-T is that it’s effective. Most people experience the relaxing effects of Anxie-T the first day they take it, often within 30 minutes. It usually induces a feeling of calm and won’t make you tired.

Another great thing about Anxie-T is that it’s doctor-formulated to put the right blend of ingredients into one bottle. You don’t have to purchase many vitamins and nutrients to create an effective blend.

However, it’s important to note that Anxie-T may not be suitable for everyone. Some people may experience side effects such as dizziness or upset stomach. Additionally, Anxie-T may interact with certain medications, so talk to your doctor before taking it.

Gaia Herbs Calm A.S.A.P. Stress Support Supplement

Gaia Herbs Calm A.S.A.P. Stress Support Supplement - with Skullcap, Passionflower, Chamomile, Vervain, Holy Basil & More to Support a Natural Calm - 60 Vegan Liquid Phyto-Capsules (20-Day Supply)
  • Stress Support: Blend of skullcap, lavender, chamomile & other herbs to help support healthy stress
  • Relaxation & Calm: This herbal supplement helps support a calm response to life’s trying moments*
  • Premium Mix: Includes lavender, holy basil, skullcap & oats extracted fresh for optimal potency.*

For those in search of a natural method to alleviate stress and anxiety during pregnancy, Gaia Herbs Calm A.S.A.P. Stress Support Supplement could offer a potential solution.

What We Like: What We Don’t Like: 
The blend of skullcap, lavender, chamomile, and other herbs helps support healthy stress.
This herbal supplement helps support a calm response to life’s trying moments.
Includes lavender, holy basil, skullcap, and oats extracted fresh for optimal potency.
Some users might find the price a bit high.
It may not work for everyone.
It may take some time to notice the effects.

Gaia Herbs Calm A.S.A.P. Stress Support Supplement is a non-drowsy, non-habit-forming plant-based formula that offers the power of a concentrated liquid extract in the convenience of a fast-dissolving plant-based capsule. The liquid extract also allows for easy absorption in the body and is super-concentrated. Its contents such as skullcap, lavender, and chamomile are found to soothe anxiety.  

This supplement is vegan, gluten-free, and proudly made in NC, USA. Gaia Herbs validates at every stage of the seed-to-shelf journey to ensure the product’s purity, integrity, and potency.

If you’re struggling with anxiety and stress during pregnancy and want a natural solution, Gaia Herbs Calm A.S.A.P. Stress Support Supplement is worth a try.

Boiron StressCalm Homeopathic Medicine

Boiron StressCalm for Relief of Stress, Anxiousness, Nervousness, Irritability, and Fatigue - 60 Count
  • PLANT-POWERED, MULTI-SYMPTOM STRESS RELIEF: StressCalm is powered by plants to relieve occasional symptoms of everyday stress, including nervous tension, irritability, hypersensitivity, and fatigue.* It’s sedative-free, so you can stay focused and relaxed without feeling drowsy.
  • MELTAWAY TABLETS - NO WATER NEEDED: These easy-to-take unflavored meltaway tablets dissolve in your mouth without the need for water. They can be taken on an empty stomach, making them ideal for home, work, or on the go. Recommended for adults and children ages 12 and older.
  • NON-DROWSY FORMULA: Stay calm with StressCalm's sedative-free formula. Enjoy the benefits of relief without the worry of drowsiness.

When in search of a natural remedy for anxiety during pregnancy, Boiron StressCalm Homeopathic Medicine presents a promising option to consider.

What We Like: What We Don’t Like: 
Helps relieve occasional nervousness, irritability, hypersensitivity, and fatigue due to everyday stress
Blend of plant-based active ingredients reduces nervous tension, calming both the mind and body
Non-habit forming, won’t cause drowsiness, and there are no known interactions with other medications or supplements
May cause a strange sensation in the face
May cause sluggishness and forgetfulness
May not be effective for everyone

Boiron StressCalm Homeopathic Medicine is a natural option to relieve stress and anxiety. The blend of plant-based active ingredients helps calm the mind and body, reducing nervous tension. It has Aconitum napellus which was found to relieve minor anxiety symptoms.  It’s a non-habit-forming option that won’t cause drowsiness, making it perfect for those who need to stay focused and relaxed before performing, public speaking, taking a test, or flying.

One downside is that it may cause a strange sensation in the face, which can be uncomfortable. Additionally, some users have reported feeling more sluggish and forgetful when taking this product.

Hyland’s Naturals Calms Forte Tablets

Hyland's Naturals Calms Forte Tablets, Natural Relief of Nervous Tension and Occasional Sleeplessness, 100 Count
  • RELIEF OF OCCASIONAL SLEEPLESSNESS DUE TO STRESS: Natural relief of occasional sleeplessness and restlessness with accompanying stress, nervousness and irritability
  • EASY TO TAKE: Easy to swallow tablets to ease tension and promote sleep naturally
  • 100 TABLETS = UP TO 100 DOSES of Hyland's Naturals Calms Forte tablets

Suppose you’re looking for a natural way to relieve occasional sleeplessness or restlessness due to stress, nervousness, or irritability during your pregnancy. In that case, you might want to try Hyland’s Naturals Calms Forte Tablets.

What We Like: What We Don’t Like: 
Made with natural active ingredients
Easy-to-swallow tablets
No known drug interactions
May not work for everyone
Some users reported feeling drowsy the next day
Not recommended for use in children under 12 years old

Hyland’s Naturals Calms Forte Tablets are a natural way to ease tension and promote sleep during pregnancy. They are easy to swallow and contain no artificial flavors or sugars, dyes, or parabens. With 100 tablets per bottle, you can get up to 100 doses of this product.

The tablets are safe and gentle, with no known drug interactions. They contain Avena Sativa or Oat Straw Extract. This component is typically considered safe for expectant mothers and has a historical use in mitigating stress, anxiety, and depression. It consists of a mixture of phytochemicals, essential nutrients, and antioxidants that provide nourishment and fortify the nervous system, aiding in the management of anxiety. Hyland’s Naturals is a well-established brand in the realm of consumer health, boasting a legacy of more than a century in crafting top-quality products aimed at improving people’s well-being and overall happiness.

Customers have provided varying feedback regarding this product, with certain individuals experiencing notable effectiveness while others have indicated no perceivable impact. Additionally, a subset of users has reported experiencing drowsiness the following day after consuming this product. It’s crucial to acknowledge that this product is not advised for use in children under the age of 12.

When to Seek Professional Help

If you find that anxiety symptoms during pregnancy significantly disrupt your daily life, it could be a sign that seeking professional assistance is warranted. While natural remedies can benefit some, they may not suffice for everyone.

Seeking assistance is crucial if you encounter any signs of mental well-being concerns. Consulting a mental health specialist will aid you in exploring solutions methodically. Your medical practitioner can partner with you to chart an appropriate treatment route, which could involve counseling, pharmaceuticals, or a blend of both, tailored to your specific requirements. Getting help does not equate to weakness; it makes you strong. 

Frequently Asked Questions:

What to do when having a panic attack while pregnant?

Panic attacks can be scary and overwhelming, especially during pregnancy. If you feel like you’re having a panic attack, try to find a quiet place to sit down and take slow, deep breaths. Focus on your breathing and try to relax your muscles. You can also try progressive muscle relaxation, which involves tensing and relaxing different muscle groups. If your panic attacks are severe or frequent, talk to your healthcare provider about treatment options.

How to ease anxiety in early pregnancy?

Pregnancy is a milestone, and it can bring much anxiety. Make it a priority to ensure you get ample rest and incorporate regular exercise into your routine. Maintain a nutritious diet, and contemplate reducing or abstaining from caffeine and alcohol. Embrace relaxation methods such as deep breathing and meditation. Moreover, engaging in discussions with a therapist or counselor to address your emotional concerns might be helpful. It’s essential to acknowledge that experiencing anxiety during pregnancy is typical, yet if your symptoms intensify or disrupt your daily life, do not hesitate to seek assistance from a healthcare provider.

What can I take to calm my anxiety while pregnant?

Discussing with your healthcare provider before considering any medications or supplements during pregnancy is paramount. Some natural remedies, like exercise, relaxation techniques, and herbal teas, might be useful for managing anxiety. However, it’s essential to know that specific herbs can carry potential risks during pregnancy. Thus, thorough research and consultation with your healthcare provider are critical steps before attempting new remedies.

Why is anxiety worse during pregnancy?

Anxiety during pregnancy is a common experience, largely due to significant physical and emotional changes. Hormonal fluctuations can also play a role in triggering anxiety symptoms. Furthermore, apprehensions regarding the baby’s health and the forthcoming lifestyle adjustments after childbirth often contribute to these feelings of anxiety. It’s important for individuals going through this to recognize that they are not alone and there are resources and support systems available to assist them in managing their anxiety during pregnancy.

Anxiety during pregnancy’s first trimester?

Anxiety is a frequent experience during the first trimester of pregnancy, given the substantial changes within your body and potential occurrences of morning sickness and other physical symptoms. Additionally, concerns about your baby’s health and the impending lifestyle adjustments after childbirth can contribute to these feelings of anxiety. It’s essential to prioritize self-care during this period by ensuring sufficient sleep, maintaining a nutritious diet, and engaging in relaxation techniques.

Suppose your anxiety starts to disrupt your daily life significantly. In that case, it is advisable to converse with your healthcare provider to explore potential treatment options and receive the necessary support.

Anxiety during pregnancy third trimester?

Anxieties emerge more frequently in the latter stages of pregnancy, typically during the third trimester. This can be attributed to the approaching childbirth, which often triggers worries regarding the delivery process and the baby’s well-being. Furthermore, concerns about the shift into parenthood and the impending alterations to one’s lifestyle can also contribute to these anxious feelings. It is crucial to emphasize self-nurturing by prioritizing sufficient rest, adhering to a nutritious diet, and engaging in relaxation. Suppose your anxiety reaches a severe level or significantly disrupts your daily life. In that case, engaging in an open discussion with your healthcare professional is advisable to seek appropriate guidance and support.

Can I take natural anxiety medication while breastfeeding?

Seeking guidance from your healthcare professional before using any medication, whether it be a natural remedy while breastfeeding, is of utmost importance. While certain natural remedies may be deemed safe during breastfeeding, others might not be advisable or whose impact on a nursing infant is poorly understood. Your healthcare provider is well-equipped to assist you in ascertaining what is both safe and suitable for both you and your baby.

Disclaimer: Last update on 2024-06-21 / Affiliate links / Images from Amazon Product Advertising API.

This content is provided solely for educational reasons and should not be seen as medical guidance. It’s important to consult with a healthcare expert prior to making any changes to your health regimen, including dietary adjustments or the use of supplements.

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