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What can I do now?

Perinatal anxiety can feel overwhelming, but there are things that can help. You don’t need to do everything at once. Even one small change can make a difference over time. Maybe start by choosing one or two strategies that feel manageable and build from there.

Click the headers below to learn more about self-help techniques.

Build your social support network

Anxiety can make you want to withdraw, but staying connected with supportive people can make a big difference. Having kind, reliable people around you helps you feel less alone and more able to cope. This could include a partner or co-parent, family members, friends, or peer support groups (online or in person).

You might try things like texting or calling a friend, attending an antenatal or baby group, or joining a reputable online community.
Talk to someone you trust about how you feel

Share how you’re feeling with a trusted person: a partner, friend, family member or professional. You don’t need to have everything worked out before you speak. Simply saying “I’m finding things hard” is enough, and talking about it can help reduce the sense of pressure and isolation.
Use relaxation techniques

Techniques such as slow breathing, body scans, or mindfulness exercises can help calm your nervous system. Over time, these can help reduce the intensity of anxiety and give you more confidence in managing it. And practising them regularly can make them easier to use when anxiety is high.
Challenge unhelpful thoughts
Perinatal anxiety often comes with lots of “what if” worries. Gently ask yourself:

“Is this thought based on facts, or on fear?”

“What would I say to a friend who had this thought?”

You can find more ideas in our sections on managing anxious thoughts.
Limit online searching
It can be tempting to search online for answers or reassurance, especially about pregnancy, birth or baby health. Unfortunately, this can easily increase anxiety, particularly when you come across worst-case scenarios. Consider:

setting yourself limits on how often or how long you search

sticking to a small number of trusted websites

asking a healthcare professional instead of turning to forums
Look after your physical health
Your body needs care, especially during pregnancy and after birth. Where possible, aim for:

rest and sleep whenever you reasonably can

regular meals and staying hydrated

gentle activity such as walking, stretching, or postnatal/pregnancy-friendly exercise

These small acts of care signal to your body that it is safe, which can help reduce anxiety over time.
Use self-help strategies
There are many self-help tools that can support you, including:

worksheets and diaries (e.g. thought diaries, mood trackers)

guided audio exercises (relaxation, mindfulness, sleep support)

self-help books or online programmes based on CBT

You can explore our dedicated self-help pages for ideas and resources.
Seek professional help if symptoms are intense or long-lasting
If your anxiety feels very strong, lasts more than a couple of weeks, or is getting in the way of daily life, it’s a good idea to seek professional support. This might include:

your GP

midwife or health visitor

a mental health professional (e.g. psychologist, counsellor)

Visit our pages on seeking help to find out how to do this.