Coping with fear and uncertainty around childbirth

Pregnancy is a special time filled with new experiences and emotions. It’s completely normal to feel uncertain or anxious about giving birth. You might wonder how you’ll handle the pain, whether everything will go well, and how you’ll soon hold your baby safely in your arms. Know that these feelings are entirely normal—many women experience them at some point during pregnancy. 

The good news: you don’t have to deal with it alone. With a bit of knowledge, preparation, and support, you can reduce these fears and approach birth with confidence.

Common fears among expectant parents

You’re definitely not alone in your fears. Many parents share the same worries, such as:

• Fear of pain during childbirth
• Fear that something will go wrong with you or your baby
• Fear of losing control during labor
• Uncertainty about parenthood and how your life will change

These fears can be amplified by other people’s stories, experiences in your environment, or unclear information found online. Remember: every birth is unique, and while fear is understandable, it doesn’t have to define your experience. Also read our articles on fear of childbirth. 

Techniques for managing fear

Fortunately, there are proven techniques that help you approach birth more calmly and positively.

Breathing techniques: Calm breathing can work wonders during labor. It helps your body relax and allows you to handle pain and tension better. Practice deep belly breathing regularly:

• Breathe in slowly through your nose and out through your mouth.
• Count calmly: inhale for four counts, exhale for six.

Mindfulness and relaxation: Mindfulness helps you focus on the present moment. It reduces negative thoughts and strengthens your trust in your body. Try short daily mindfulness exercises:

• Take a few minutes each day to sit quietly and focus inward.
• Focus on your breathing or listen to relaxing music.

Practical preparation: Preparation builds confidence:

• Follow a pregnancy course that matches your needs.
• Create a clear birth plan so you know your options.
• Discuss your concerns and preferences with us so we can support you. This is one of our areas of expertise! 

When is professional help needed?

While it’s normal to feel anxious, it’s important to know when professional help—besides ours—might be helpful. Reach out if:

• You notice that anxiety affects your daily life.
• You experience panic attacks or have severe trouble sleeping.
• Your negative feelings remain overwhelming despite preparation and support.

In these cases, talking to a professional—such as a psychologist specialized in pregnancy and childbirth—can be valuable. Don’t hesitate to discuss this with us so we can refer you to the right support.

Frequently Asked Questions

Is fear bad for my baby?

Feeling anxious from time to time has no direct impact on your baby. However, long-term stress can have an effect. That’s why it’s important to seek support if you notice that anxiety is becoming overwhelming.

What if my birth plan doesn’t go as expected?

A good birth plan is always achievable. Things may not go exactly as you hoped, but a well-written plan focuses on what matters most to you. That way, even if things turn out differently, we as your birth team know what’s important for you.

Can I do something myself to reduce pain during childbirth?

Yes. Breathing techniques, relaxation exercises, and moving during labor often help you manage pain more effectively. You can also discuss medical pain relief options with us if needed.

How can my partner best support me?

Good preparation makes a big difference. Talk together beforehand about what kind of support feels right for you. Practical help—such as assisting with breathing, giving massages, or offering encouragement—can be very valuable.

Summary: Building trust in yourself and your team

Uncertainty is part of the process, but it doesn’t have to take over. With good preparation, clear information, and support from your partner and our team, you can look forward to birth with confidence. Trust yourself, your body, and our professional guidance. Are you unsure about something or does something not feel right? Talk to us. We’re here to reassure and guide you toward a calm and positive birth experience.