Natural Ways to Help Pregnant Women Relax and Reduce Anxiety

It is completely natural for a pregnant woman to experience stress and anxiety during the nine months of pregnancy—feelings that may affect both her health and that of her unborn baby. Anxiety often appears at the beginning of pregnancy due to unfamiliar physical and emotional changes, especially for first-time mothers. For women who have been pregnant before, anxiety may return because of recurring uncomfortable symptoms they already recognize. As the expected delivery date approaches, stress and fear may intensify due to concerns about labor pain and hidden worries about the baby’s safety.

As a result, many pregnant women seek rest and relaxation to avoid complications that could threaten the stability of their pregnancy. This leads them to search for natural herbal remedies, often in the form of herbal teas, to help them relax. In a special interview with “Sayidaty & Your Child”, Dr. Amal Sami, a therapeutic nutrition consultant, highlighted the best natural herbs that can help pregnant women relax—such as peppermint leaf tea, anise seed tea, and others, as explained below.

Why Do Pregnant Women Experience Stress and Anxiety During Pregnancy?

Pregnancy is a pivotal stage in a woman’s life and brings significant hormonal changes. Hormones play a major role in regulating vital body systems as well as emotional well-being. These hormonal fluctuations are especially noticeable during the first trimester, leading to mood swings, irritability, anxiety, and emotional instability that may feel difficult to control or explain.

Additionally, changes in “happiness hormones” affect pregnant women physiologically, making them unusually sensitive and prone to intense mood swings—considered normal symptoms of pregnancy.

Lack of healthy sleep—meaning sufficient, uninterrupted rest—can worsen feelings of irritability and anxiety and may even develop into what is medically known as pregnancy depression.

Furthermore, deficiencies in essential vitamins and minerals can increase nervousness and emotional instability. One of the most important is vitamin D; its deficiency before or during pregnancy is strongly linked to anxiety and mood disorders, prompting many women to seek relaxation methods to ensure a safe and healthy pregnancy.

Natural Herbs That Help Pregnant Women Relax

Boiled Fresh Peppermint Leaves

Pregnant women may drink peppermint leaf tea in moderation, as it is known to reduce stress and promote emotional balance. Its calming effect comes from its high menthol content, which induces relaxation and mental clarity.

Peppermint tea also offers additional benefits: it contains rosmarinic acid, a powerful antioxidant that helps relieve colds and nasal congestion by opening blocked airways. It aids digestion, reduces gas discomfort—especially common in early pregnancy—and alleviates symptoms of irritable bowel syndrome. When used as a mouth rinse, it can also help treat gum inflammation, which is common during pregnancy due to hormonal changes.

Boiled Anise Seeds

Anise seed tea has long been used in traditional medicine to calm the mood. Anise (also known as aniseed or sweet cumin) is an herb from the Apiaceae family and is widely known in different cultures, including Morocco where it is called “sweet seed.”

Anise tea improves overall mood and is often served sweetened with natural honey in Arab households. Both regular anise and star anise are known to ease anxiety and tension, especially during hormonal phases such as menstruation and ovulation. Historically, anise has been used to treat nervous disorders, anger, anxiety, depression, seizures, and hysteria.

For pregnant women, anise tea can help soothe the nervous system, but it should be consumed in moderation due to its natural estrogen content.

Chamomile Flower Tea

The benefits of chamomile depend on the part of the plant used. Dried chamomile flowers—commonly packaged in tea bags—help reduce insomnia and improve sleep quality in pregnant women. This effect is due to antioxidants that bind to specific brain receptors, enhancing calmness and emotional balance.

However, chamomile must be consumed with extreme caution during pregnancy. Studies have suggested a possible link between excessive chamomile consumption and premature labor or miscarriage. High intake may stimulate uterine contractions and increase the risk of early delivery.

For this reason, chamomile tea is usually recommended only during the onset of labor. During earlier pregnancy stages, it should be limited to one cup per day at most, as excessive use has also been linked to circulatory issues in newborns.

Lavender (Lavandula)

Lavender has been known since ancient times for its powerful calming properties. It has been used in homes and palaces to reduce stress, ease anxiety, and improve sleep quality. Lavender contains soothing compounds such as linalool, which relax the nervous system.

Pregnant women can benefit from lavender by inhaling its essential oil, adding it to bathwater, or drinking it as herbal tea. Scientific studies have shown that inhaling lavender oil significantly reduces anxiety levels in pregnant women. Lavender tea also helps calm the central nervous system, even in high-stress situations such as undergoing MRI scans.

For pregnant women who experience constant anxiety, lavender tea can be an effective natural remedy for relaxation and emotional balance—when used safely and in moderation.