You matter too: small ways to care for yourself during pregnancy

Give yourself permission to slow down

Your energy levels and pace may change during pregnancy, and that can take some getting used to, especially if you are usually the person who keeps everything moving. Rest is not time-wasted. It is one of the ways you support your body as it adapts and does the remarkable work of growing your baby or babies. This might mean taking a proper lunch break, going to bed a little earlier or letting a non-urgent task wait until tomorrow. Rather than trying to push through fatigue, try to notice what your body is telling you and give yourself permission to respond without feeling guilty.

Find the small things that help you recharge

Self-care does not need to be elaborate or time-consuming. Often, it is found in simple moments that help you feel more like yourself. This could be:

• enjoying a quiet cup of tea;
• spending a little time outdoors;
• listening to music or reading;
• making time for a hobby you enjoy; or
• taking a few moments to pause and breathe.

If your healthcare professional has confirmed that it is appropriate for you, gentle movement, such as walking, stretching, swimming or prenatal yoga, may also support your energy levels and mood.

What feels helpful may change from one day to the next. Instead of aiming for the perfect routine, consider asking yourself: "What would help me feel a little more cared for today?"

Let others support you too

You do not need to wait until things feel overwhelming before accepting help. Support can take many forms. It could mean allowing someone to prepare you a meal, sharing how you are feeling with someone you trust or connecting with other expectant parents through an antenatal class or support group.

Your doctor, midwife, or other healthcare professional is also part of your support network. Pregnancy can bring a wide range of emotions, and it is normal to have easier and more difficult days. If feelings of worry, stress or a low mood become persistent or begin affecting everyday life, speak to your healthcare professional so that you can access the support you need.

Let your wellbeing count

Caring for yourself is not separate from caring for your baby or babies. A mother's health and her baby's health are deeply linked, so every time you rest, move, ask for help or take a moment to breathe, you are taking care of both of you.

There is no perfect way to experience pregnancy. What matters is finding small, sustainable ways to look after yourself along the way. Be gentle with yourself, take each day as it comes, and remember that you deserve care and support too.