If you’re in your first trimester and feeling more anxious than you expected, I want to start by saying this: nothing is wrong with you. It is because you care so much that you have more thoughts and feelings. Let's take a look at what is happening and 4 tips that can help you start feeling calm and confident today.

I was sitting in traffic waiting for the light to turn green and my mind was racing - Should I tell my coworkers that I am pregnant? I'm sure they can tell I am acting differently. But I don't want to tell people too soon. What if something goes wrong? Should I tell just Lisa? Or tell them all in a fun way during our lunch break? No, I won't say anything, I am not ready for all of the advice or questions they will have. I feel so overwhelmed!

The first trimester is often when anxiety spikes the most, and there are very real reasons for that.

What Triggers Anxiety in the First Trimester?

Pregnancy doesn’t just change your body — it touches almost every part of your life at once.

• Hormonal changes can heighten emotional sensitivity and stress responses
  
  
• Identity shifts begin immediately — you’re becoming a mother, even if no one else can see it yet
  
  
• Work and role changes bring questions about performance, balance, and the future
  
  
• Marriage and relationships may feel different as expectations and responsibilities shift
  
  
• Health concerns often move to the forefront — not just caring for yourself, but caring for your baby
  
  

That internal pressure of “I need to take care of myself perfectly so my baby will be okay” can feel overwhelming. Anxiety often shows up when the weight of responsibility meets uncertainty.

Common Body and Mind Symptoms of Anxiety in Early Pregnancy

Many moms worry that something is “wrong” with them — when in reality, they’re experiencing very common anxiety symptoms.

You might notice:

• Racing thoughts or constant “what if” thinking
  
  
• Difficulty sleeping or relaxing
  
  
• Tightness in your chest, shoulders, or stomach
  
  
• Feeling on edge, tearful, or easily overwhelmed
  
  
• Trouble concentrating or enjoying the moment
  
  

These symptoms don’t mean you’re failing at pregnancy. They mean your nervous system is trying to adjust to massive change.

The good news? There are ways to gently bring your anxiety down.

4 Best Ways to Decrease Anxiety in the 1st Trimester



Tip #1: Write It Down Instead of Letting It Spin



When anxiety lives only in your head, it tends to grow louder and faster. Racing thoughts and rumination can make everything feel urgent and overwhelming.

Each time you are body scanning or after a talk with a friend giving you too much advice, go to your journal. You may have more questions than answers at this stage of the pregnancy. Those can consume you and definitely keep you up at night. Pay attention to what ideas, questions and worries your mind is stuck on and write them down.

Writing gives your thoughts somewhere to land.

Take a few minutes each day to journal:

• What am I worried about right now?
  
  
• What am I feeling emotionally and physically?
  
  
• What do I need in this moment?
  
  

You don’t need perfect words or solutions — just expression. Writing helps slow your mind, organize your thoughts and release some of the emotional pressure you’re carrying.

Tip #2: Use Your “Stop Sign” for Anxious Thoughts



Anxiety often pulls us into “what if” thinking or worst-case scenario catastrophizing.

When you notice your mind going there, imagine a stop sign.

Say to yourself:

• Stop. This thought is not helpful right now.
  
  
• I don’t need to solve this in this moment.
  
  

In Cognitive Behavioral Therapy, we called this thought stoppage, and it doesn’t mean ignoring reality — it means interrupting anxious loops that don’t serve you. You can always come back to problem-solving later, when your nervous system is calmer.

It can difficult to do this task of metacognition, or thinking about what you are thinking about! Remember, the thoughts lead to the feelings - so this is a good way to manage feeling overwhelmed and frazzled.

Start with paying attention to the ideas that loop in your mind, you come back to over and over. You may feel like you are trying to "solve" something - how to help my child eat more veggies, how to respond to my daughter's fears about her friendship or how to walk with my son after he was fired from his part-time job. As you step back, you can recognize if you are thinking about the negatives, what isn't going to work out or what you believe that you cannot do. This is where you throw up your big red STOP sign - um, thoughts, you have to stop now!

Tip #3: Only Go to Reliable Sources (and Don’t Compare)

One of the biggest anxiety traps in early pregnancy is Dr. Google.

Instead of searching every symptom online:

• Talk to your doctor or healthcare provider
  
  
• Reach out to a trusted friend, sister, or support person
  
  
• Ask questions in safe, reliable spaces
  
  

And just as important — do not compare your pregnancy to someone else’s. Every body, every baby, and every pregnancy is different.

Comparison almost always increases fear, not reassurance.

Tip #4: Focus on What You Can Control — Right Now

Anxiety loves to pull you into the future.

Instead, gently bring yourself back to the present:

• What can I do today to care for myself?
  
  
• What is within my control in this trimester?
  
  
• What small step supports my well-being right now?
  
  

You don’t have to figure out the entire pregnancy today. You only need to take care of this moment, and then the next one. Each trimester will come in its own time.

A Final Word of Encouragement

"Worry weighs a person down; an encouraging word cheers a person up."

- Proverbs 12:25 NLT

If you’re feeling anxious in the first trimester, it doesn’t mean you’re ungrateful, weak, or doing something wrong. It means you care deeply — and you’re adjusting to one of the biggest transitions of your life.

With the right tools and support, anxiety can decrease. You don’t have to navigate this season alone, and you don’t have to wait until it feels unbearable to ask for help.

You are learning how to care for yourself and your baby — and that matters more than doing everything perfectly.

Kathryn D. Gardner, LMHC, LCPC, PMH-C, CHC

Licensed Therapist in IL and FL

Certified Health Coach

Mom and Wife

Christian Catholic

New Tampa, FL

Kathryn Gardner, a licensed therapist for 25 years, specializes in a holistic approach to anxiety and stress management for women, especially in pregnancy and motherhood. She has an office in New Tampa, FL, and also sees women across FL and IL. Call or email today to set-up a free 15-minute consultation. You can feel relief and find your tranquility! today. www.FindYourTranquility.com

Find Your Tranquility shares information, not to replace medical advice, diagnosis or treatment. Please speak with your provider to learn more about your health and wellness. 

Blog posts may utilize openAI tools (2026).