Oh, mama, I get it. You're growing a whole human, dealing with hormonal rollercoasters, and probably battling a mile-long to-do list. It’s no wonder you might be feeling overwhelmed, anxious, or just plain… blah. It’s okay not to feel sunshine and rainbows every second of the day. Pregnancy is a beautiful miracle, but it's also a HUGE adjustment, and those less-than-Instagrammable moments are totally normal.

The thing is, how youfeelduring pregnancy isn't just about you. Your emotional well-being has a real impact on your little one. Studies show that high levels of stress and anxiety during pregnancy can affect fetal development and even influence your baby's temperament after birth. Don’t panic! This isn't meant to add more pressure. It’s just a gentle reminder that taking care of your emotional health is one of the best things you can do for both of you.

Right now, close your eyes and take three deep, slow breaths. Really focus on the air filling your lungs and slowly releasing. Even those few breaths can help to calm your nervous system. Okay, feeling a little better? Let’s dive into some simple, yet powerful, ways to boost your mood and cultivate a sense of gratitude during this incredible journey.

Gratitude Exercises That Lift Your Mood During Pregnancy

The Power of a Gratitude Journal

One of the simplest, yet most effective, ways to cultivate gratitude is through journaling. It doesn't have to be a perfectly crafted masterpiece; it's just a space to acknowledge the good things in your life, no matter how small. Keep a notebook by your bed, on your desk, or even use an app on your phone. Each day, write down three to five things you're grateful for. These can be big things like a supportive partner or a healthy pregnancy, or small things like a delicious cup of tea or a sunny day.

The beauty of a gratitude journal is that it helps you shift your focus from what's lacking in your life to what you already have. It trains your brain to notice the positive aspects of your day, even amidst the challenges. Some days, especially when you're feeling particularly low, it might be hard to find anything to be grateful for. On those days, try focusing on the basics: "I'm grateful for a warm bed," "I'm grateful for the ability to see," "I'm grateful for the roof over my head." Even these simple acknowledgements can make a difference.

How do I start a gratitude journal?

Just grab a notebook (or use a note-taking app) and start writing! Don't overthink it. Prompts can help if you're stuck. Try: "Today, I'm grateful for...", "Something that made me smile today was...", or "I appreciate..." Aim for at least three entries a day, but even one is a good start. The key is consistency, not perfection.

Gratitude Affirmations

Affirmations are positive statements that you repeat to yourself to reinforce positive beliefs. When you're pregnant, it's easy to get caught up in negative thoughts and worries. Gratitude affirmations can help counter these thoughts and cultivate a more positive mindset.

Choose a few affirmations that resonate with you and repeat them throughout the day. You can say them aloud, write them down, or simply think them to yourself. Here are a few examples: "I am grateful for the miracle growing inside me." "I am grateful for my healthy body and my ability to nurture my baby." "I am grateful for the love and support I receive." "I am grateful for the strength and resilience I possess." "I am grateful for the joy and wonder of pregnancy."

The more you repeat these affirmations, the more you'll start to believe them. They'll help you feel more positive, confident, and grateful for the incredible journey you're on. It feels a little silly at first, I know, but stick with it!

What if I don’t believe the affirmations?

That's perfectly normal! Start small. Instead of saying "I am perfectly calm and stress-free," try "I am working towards feeling calmer." Acknowledge your current feelings and gently steer your thoughts in a positive direction. Over time, you’ll find affirmations that resonate more deeply.

Practice Mindful Moments of Gratitude

Gratitude doesn't always have to be a formal exercise. You can also cultivate gratitude by simply being present in the moment and appreciating the small things around you. This is where mindfulness comes in.

Throughout your day, take a few moments to pause and notice your surroundings. Pay attention to the way the sun feels on your skin, the sound of birds singing, or the taste of your food. Really savor these moments and allow yourself to feel grateful for them.

For example, when you're eating a meal, put down your phone and focus on the flavors, textures, and smells of the food. Think about where the food came from and the people who helped bring it to your table. This simple act of mindful eating can transform a mundane task into an opportunity for gratitude.

When you feel your baby kick, pause and connect with that tiny life inside you. Feel grateful for the miracle of creation and the incredible bond you share.

These mindful moments of gratitude can help you appreciate the beauty and wonder of everyday life, even when you're feeling overwhelmed.

Express Gratitude to Others

Gratitude isn't just about appreciating what you have; it's also about expressing appreciation to the people in your life. When you express gratitude to others, you not only make them feel good, but you also boost your own mood.

Think about the people who support you during your pregnancy. This could be your partner, your family, your friends, your doctor, or even a colleague. Take the time to thank them for their help, their support, and their love.

You can express gratitude in many ways. You can write a thank-you note, give a heartfelt compliment, offer a helping hand, or simply say "thank you" with sincerity.

Even small acts of kindness and appreciation can make a big difference in your relationships and your overall well-being. It also sets a wonderful example for your child about the importance of being grateful.

What if I’m feeling ungrateful towards my partner?

Pregnancy can strain even the strongest relationships. If you’re feeling resentful or ungrateful, try to identify the root cause. Is it exhaustion, unmet expectations, or feeling unsupported? Communicate your needs clearly and calmly. Remember, he can’t read your mind! Also, focus on what heisdoing right, and express appreciation for those efforts. Even small acknowledgements can shift the dynamic.

Create a Gratitude Jar

This is a fun and visual way to cultivate gratitude. Find a jar or container and decorate it however you like. Keep it in a visible spot in your home.

Each day, write down something you're grateful for on a slip of paper and place it in the jar. It can be anything from a kind gesture from a stranger to a beautiful sunset.

At the end of the week, or even at the end of your pregnancy, take out the slips of paper and read them. This is a wonderful way to reflect on all the good things that have happened and to appreciate the abundance in your life.

This exercise is particularly helpful when you're feeling down. It's a reminder that even on the toughest days, there's always something to be grateful for. You can also do this as a family activity after the baby is born!

When should I ask a doctor about my emotions?

If you're experiencing persistent sadness, anxiety, or feelings of hopelessness that interfere with your daily life, it's important to reach out to your doctor or a mental health professional. Postpartum depression can actually begin during pregnancy, and there’s absolutely no shame in seeking help. They can provide you with the support and treatment you need to feel better. Don't suffer in silence. You deserve to feel good.

Remember mama, you’re doing an amazing job. Pregnancy is a journey with ups and downs, and cultivating gratitude can be a powerful tool to navigate the challenges and appreciate the blessings along the way. Be patient with yourself, be kind to yourself, and remember that you are strong, capable, and loved. You’ve got this.