3 Things I'm Doing at 30 Weeks Pregnant to Manage My Anxiety (As a Licensed Professional Counselor)

Pregnancy comes with so many changes. Along with the physical changes, it's also common for our emotions and emotional responses to shift or become more intense.

Now that I'm 30 weeks pregnant with my second baby, I've noticed my anxiety looks different than it did during my first pregnancy. One of the biggest differences is how much more I worry about the baby. Every trimester seems to bring a new set of worries.

During the first trimester, I struggled with not knowing what was happening. I felt sick, but I couldn't feel the baby yet, so so much of the experience required me to simply trust that everything was okay. That lack of control was difficult.

In the second trimester, I started feeling movement, but it was still inconsistent. I found myself paying close attention, wondering if I had actually felt a kick or if I had imagined it.

Now, in the third trimester, I feel the baby much more consistently. Even so, I still catch myself questioning whether that was really a kick or wondering how long it's been since the last movement. On top of that, I sometimes find myself going down rabbit holes of "what if" thinking—my mind racing through all of the things that could happen.

As both a mom and a licensed professional counselor, these are the three strategies I've been intentionally practicing to help manage my anxiety during this pregnancy.

1. I Name My Anxiety

When I notice myself feeling anxious, I call it out.

I identify the anxious thought and remind myself, "This is my anxiety talking."

Naming it helps separate me from the thought instead of allowing it to completely take over.

Sometimes I'll even say the thought out loud or share it with someone I trust. As strange as it sounds, speaking it often decreases its intensity.

For example, if I have the thought, "What if I have a stillbirth?"—which is an incredibly difficult thought to experience—I acknowledge it for what it is.

I might say, "I'm having the anxious thought that something bad will happen."

Does that instantly erase the worry? No. But labeling it as anxiety instead of treating it like fact helps me take back some of the power the thought was holding over me.

2. I Remind Myself, "That's a Future Me Problem"

If naming the anxiety isn't enough, I gently remind myself:

"That's a future me problem, and it may never happen."

This isn't about ignoring real concerns or pretending everything is fine. It's about practicing mindfulness and returning my attention to what is actually true in the present moment.

Anxiety loves to convince us that imagined future scenarios deserve our attention right now.

Instead, I ask myself:

• What are the facts today?

• What evidence do I have right now?

• What can I actually control in this moment?

More often than not, I realize I'm spending energy preparing for something that may never happen.

Bringing myself back to the present helps quiet the racing thoughts and allows me to focus on what is within my control today.

3. I Give My Anxiety Somewhere to Go

Anxiety isn't just mental—it often shows up physically.

For me, it settles in my chest. Sometimes it feels like restlessness. Other times it feels like a heavy weight I can't shake.

One of the most effective ways I've found to manage that anxious energy is through movement.

Whether it's going for a walk, stretching, or another form of gentle exercise that's appropriate during pregnancy, movement gives my body a productive outlet for all of that nervous energy.

As I move, I check in with myself to make sure I'm listening to my body and not overdoing it.

Usually, I notice the physical symptoms begin to ease. My mind feels calmer, my body feels lighter, and I can think more clearly.

Instead of letting anxiety build, I'm giving it somewhere healthy to go.

Final Thoughts

If you're pregnant and struggling with anxiety, I want you to know you're not alone.

Anxiety during pregnancy is incredibly common, and it doesn't mean you're doing anything wrong. It often means you care deeply.

If these strategies resonate with you, I hope they offer a starting point for managing some of those anxious moments.

And if your anxiety feels overwhelming or difficult to manage on your own, therapy can be a wonderful place to process those fears. A therapist can help you understand what's driving your anxiety, walk alongside you through this season, and teach you practical tools to help you feel more grounded.

You don't have to carry it all by yourself.