Managing stress in the second trimester: Why it matters for you and baby

The second trimester is often called the “golden period” of pregnancy. Morning sickness typically subsides, your energy returns, and that baby bump finally starts to show. Yet amid these positive changes, stress can still loom large. Research shows that up to 70% of pregnant women report symptoms of stress and anxiety during pregnancy, with 17% experiencing anxiety specifically in the second trimester.

What makes second-trimester stress particularly significant? And why should you prioritize stress management during this crucial developmental period? Let’s explore the science behind prenatal stress and discover practical strategies to create a calmer pregnancy journey.

How stress affects you and your baby during mid-pregnancy

Your body’s stress response involves the release of cortisol and other hormones that can potentially impact both you and your developing baby. Studies published in Frontiers in Psychiatry have found that second-trimester plasma and hair cortisol levels are higher in women who deliver preterm compared to those who deliver at term, suggesting a biological link between stress and birth outcomes.

During the second trimester (weeks 13-26), several critical developmental processes are occurring:

Your baby’s brain is developing rapidly, the nervous system is becoming more sophisticated, organ systems are maturing, and your placenta continues to develop, serving as the crucial connection between you and your baby.

When stress hormones circulate in your bloodstream, they can potentially cross the placental barrier. Research indicates that maternal second-trimester stress is positively associated with premature rupture of membranes, particularly significant in pregnant women with normal pre-pregnancy BMI.

Signs your stress levels need attention

Even if you’re feeling physically better during your second trimester, be mindful of these stress indicators:

Persistent worry about your pregnancy or baby, difficulty concentrating, sleep disruptions (despite the physical relief of the second trimester), tension headaches or muscle tightness, irritability or mood changes, racing thoughts (especially at night), and appetite changes.

Effective stress management strategies for the second trimester

1. Sound journeys for deep relaxation

Sound has profound effects on our nervous system. Beginning.com’s specialized pregnancy sound journeys use 3D audio technology specifically designed to reduce stress hormones and promote relaxation. These immersive audio experiences can be particularly effective during the second trimester when your baby’s hearing is developing.

The rhythmic, soothing sounds help regulate your nervous system, potentially benefiting both you and your baby by reducing cortisol levels. Many women report that regular sound journeys not only reduce their stress but also create a special bonding time with their baby.

2. Mindful breathing techniques

Simple breathing exercises can activate your parasympathetic nervous system (rest and digest response). Try this technique:

Find a comfortable seated position, inhale slowly through your nose for a count of four, hold briefly, exhale through your mouth for a count of six, and repeat for 5-10 minutes.

According to a comprehensive guide on breathing techniques during pregnancy, consistent practice of mindful breathing can significantly reduce anxiety levels throughout all trimesters.

3. Pregnancy-safe movement

Regular, gentle physical activity appropriate for the second trimester can reduce stress hormones and boost feel-good endorphins. Consider prenatal yoga, swimming, walking, or gentle stretching.

Even 20-30 minutes daily can make a significant difference in your stress levels. Remember to check with your healthcare provider before starting any exercise routine.

4. Journaling for emotional processing

Expressing your thoughts and feelings through journaling provides a healthy outlet for pregnancy-related worries. Try these prompts:

Today, I’m grateful for… One thing I’m looking forward to about motherhood is… My current concerns about pregnancy are… Ways I can nurture myself this week include…

Set aside 10-15 minutes before bed to write freely. This practice helps process emotions and can improve sleep quality—particularly important as research shows sleep quality typically deteriorates as pregnancy progresses.

5. Optimize your sleep environment

Quality sleep becomes increasingly challenging as pregnancy progresses, yet it’s essential for stress management. The second trimester is an ideal time to establish good sleep habits before the physical discomforts of late pregnancy intensify.

Create an optimal sleep environment by maintaining a consistent sleep schedule, using pregnancy pillows for comfort, limiting screen time before bed, and creating a cool, dark sleeping space.

For more comprehensive sleep support during pregnancy, check out these science-backed solutions for better sleep during pregnancy.

When to seek additional support

While some stress during pregnancy is normal, excessive or persistent stress deserves professional attention. Reach out to your healthcare provider if stress significantly interferes with daily functioning, you experience panic attacks, you have persistent feelings of sadness or hopelessness, you’re unable to sleep despite trying self-help strategies, or you have thoughts of harming yourself.

With maternal mental health diagnosis rates increasing significantly in recent years—from 9.4% in 2010 to 19.0% in 2021 according to the Policy Center for Maternal Mental Health—it’s important to normalize seeking help when needed.

Creating your personalized stress management plan

The second trimester offers a window of opportunity to establish stress management routines before the physical demands of late pregnancy increase. Consider creating a daily routine that incorporates:

1. Morning: 5-10 minutes of mindful breathing or meditation
2. Midday: A short pregnancy-safe walk or stretch break
3. Evening: A 15-minute Beginning.com sound journey
4. Bedtime: Brief journaling session followed by sleep-supporting practices

Consistency is key—aim to make these practices habitual rather than occasional responses to stress peaks.

By actively managing your stress during the second trimester, you’re not only improving your own pregnancy experience but potentially supporting your baby’s optimal development. Your emotional wellbeing matters, both for you and your growing baby.