Managing Anxiety in the Early Weeks of Pregnancy
(Especially Before the 12-Week Scan)
Those first weeks after seeing two lines on a test can be a mix of emotions—joy, disbelief, excitement, and often… anxiety.
It’s completely normal to feel unsettled in this in-between space. You may not be ready to share your news widely, you might be hyper-aware of every sensation in your body, and you could find yourself wondering what’s going on inside when you can’t yet see or feel much change.
This is a tender time—physically, emotionally, and mentally. Here’s how you can gently navigate it.
1. Understand What’s Normal
Your mind is wired to scan for signs of safety, especially in big life changes. Early pregnancy comes with uncertainty, so your brain may over-analyse every twinge or symptom (or lack of them). Knowing that this is a normal response can help you take some pressure off yourself.
2. Create a Calming Daily Anchor
Anxiety often thrives on the “unknown.” Establishing a daily ritual can provide a sense of steadiness. This could be as simple as:
5 minutes of slow breathing
Listening to a calming playlist
Sitting in the morning sun with a warm drink
The time it takes to make a cup of tea is enough to recentre.
3. Limit the Google Spiral
It’s tempting to search every symptom, but excessive googling can quickly fuel anxiety. Instead, pick one or two trusted pregnancy resources or apps—and close the rest.
4. Journal or Voice Note Your Feelings
Sometimes the act of getting worries out of your head makes them easier to manage. A short “brain dump” each morning or evening can help prevent worries from building.
5. Involve Your Partner or Trusted Friend
If you have a birth partner or close confidant, let them know how you’re feeling. They can be your sounding board, offer perspective, and help you feel less alone in this quiet stage.
6. Protect Your Energy
If certain situations or people feel stressful right now, it’s okay to step back. Boundaries are a form of self-care, and protecting your emotional space matters just as much as your physical wellbeing.
7. Use Gentle Hypnobirthing Techniques Early
Hypnobirthing isn’t just for labour—it’s also for pregnancy calm. Practising relaxation scripts, visualisations, and positive affirmations early can help your mind and body feel safer during these early weeks.
Remember: You are doing something extraordinary, even when it’s invisible to the outside world. Your feelings are valid, your body is working hard, and this stage—while uncertain—will pass.
If you’d like guided hypnobirthing tracks, early-pregnancy affirmations, or partner support tips, you can explore my workshops at The Doula’s Kitchen 🌿
Lizzie x