Pregnancy can be stressful. You may worry about your health, the baby’s health and what to expect next. Those worries can feel even bigger during a high-risk pregnancy.
The National Institutes of Health defines a high-risk pregnancy as one in which the mother, the baby or both have a higher risk of problems during pregnancy or delivery. The American College of Obstetricians and Gynecologists says it more simply: A high-risk pregnancy means you and the baby need extra care.
If you have a high-risk pregnancy, you want to do what you can to keep yourself and the baby safe. Managing stress is one way to support your health.
Dr. Patrick Ramsey, director of the Level IV Maternal Center and of maternal transport and outreach at University Health, shares ways to reduce stress and feel better during pregnancy.
The Facts About Stress During Pregnancy
Everyone feels stress sometimes. A small amount can help you stay focused. But too much stress can affect your health and your baby’s health during pregnancy.
“Stress is such a huge problem,” Dr. Ramsey says. “We know stress plays a major factor in preterm birth. If we can address stress as a high priority for the high-risk patients, it’s probably the most reachable thing.”
Research has shown that long-term stress can:
- Raise your risk of health problems, such as gestational diabetes, high blood pressure, preeclampsia and preterm birth
- Weaken your immune system, which can make it easier to get sick
- Make pregnancy symptoms worse, such as sleep problems and morning sickness
Stress alone rarely causes a high-risk pregnancy. But it can raise your risk of health problems that make pregnancy more complex.
Stress Relief for Pregnant Women
When you feel stressed, your body goes into fight-or-flight mode. Your heart beats faster, your blood pressure rises and your muscles tighten.
This response helped people escape danger long ago. Today, it can make stress harder on your body.
You may not be able to remove all stress from your life. But you can take steps to manage it. Here are some ways to calm your mind and body:
1. Listen to Your Baby’s Heartbeat
If hearing your baby’s heartbeat at a prenatal visit helps you feel calm, that is real. Hearing it can help your body relax and lower your blood pressure.
Ask your doctor if you can record the heartbeat on your phone. Listening to it later may give you comfort, especially if you have had a pregnancy loss before.
“Focusing on the heartbeat can remind you that things are going well,” Dr. Ramsey says.
2. Take a Few Deep Breaths
Focusing on your breath can help calm your body. Meditation is one tool that can help.
Meditation is a type of integrative medicine. It can calm the nervous system, which may lead to:
- Better mood and brain function
- Less pain
- Lower blood pressure
- A stronger immune system
In mindful meditation, you focus on the present. You may notice your breath, your body or the sounds around you.
Meditation can teach you to pause before you react. That can help you feel more in control when stress happens.
If you are new to meditation, try these steps:
- Set aside 10 to 20 minutes each day.
- Sit in a quiet place with few distractions.
- Focus on your breathing.
- Notice thoughts when they come up. Then let them go and return to your breath.
- Take a minute at the end to return your focus to the room.
3. Spend Time With Your Partner
Time with your partner can also reduce stress. In most cases, sex is safe during pregnancy and may improve your mood. Ask your doctor if sex is safe for you.
Physical closeness can help your body release endorphins. These hormones can help you feel good.
You can also try simple ways to connect. Relax on the couch together or spend time feeling the baby move.
4. Talk It Out
New experiences can feel stressful, especially during a high-risk pregnancy.
The American College of Obstetricians and Gynecologists says one out of four pregnant patients did not have a phone number for a healthcare provider to contact with prenatal concerns. Not knowing whom to call can add stress.
Getting the right information and support can help you feel more at ease.
At your next visit, ask your doctor how to reach someone if you have a question or concern. Depending on your care team, you may have support services, such as University Health’s 24-hour NurseLink, a nurse hotline for patients.
University Health patients can also use the MyChart app to review records and ask nonurgent questions. These tools can help you feel supported between visits.
“The patient shouldn’t just ignore things they are feeling or concerns they may have,” Dr. Ramsey says. “Talk to a provider or talk to a nurse on a hotline. Just get someone else to affirm or reassure that what’s going on is normal or a concern.”
5. Add Routines That Help You Reset
Daily routines can help you manage stress in a healthy way. If you can, set aside at least 30 minutes for something you enjoy.
Helpful activities can include:
- Walking
- Spending time with friends
- Practicing a hobby
- Doing a skincare routine
- Sitting quietly and relaxing
Prenatal yoga is another good option. This low-impact activity can help you relax during pregnancy. It can also teach skills that may help during labor and delivery.
High-Risk Pregnancy Care at University Health
If you have a high-risk pregnancy, University Health’s Women’s & Children’s Hospital offers advanced care to support you.
As a Level IV Maternal Center, our board-certified maternal-fetal medicine specialists care for pregnant and postpartum patients. We also offer a dedicated OB-GYN emergency center for urgent needs.
In 2026, Newsweek again named University Health a Best Maternity Hospital. This is the fifth year in a row we have earned this honor, based in part on patient experience.
