Pregnancy is often described as a magical time — glowing skin, baby kicks, and joyful anticipation. But in reality, it can also bring fatigue, aches, hormonal changes, and emotional ups and downs. That’s why self-care during pregnancy is so important.
Self-care isn’t just about bubble baths or pampering (though those are nice, too). It’s about protecting your mental and physical health so you can feel supported throughout this transformative journey.
Here’s how pregnant moms — especially those navigating life in Switzerland — can prioritize both mind and body during this special time.
Physical Self-Care During Pregnancy
Pregnancy puts unique demands on your body. Taking small, consistent steps can help you stay comfortable and strong:
- Gentle movement: Walking, swimming, or prenatal yoga can ease back pain and improve circulation. Many studios in Zurich & Aargau offer prenatal yoga in English.
- Rest: Your body is working overtime. Allow yourself naps, early bedtimes, and breaks throughout the day.
- Nutrition: Focus on balanced meals with whole grains, protein, leafy greens, and hydration. Swiss pharmacies and doctors can guide you on supplements (iron, folate, vitamin D).
- Prenatal massages: Many certified therapists in Switzerland offer safe pregnancy massages to relieve tension.
- Body support: Use pregnancy pillows for better sleep and compression socks to reduce swelling.
Prenatal Workouts that I do
I typically workout 4 – 5 times a week prior to my pregnancy, so it was important to keep moving even lightly when I’m pregnant. I focus on mobility and endurance mostly, with a bit lighter strength workouts to ensure I don’t loose too much muscle mass. Here are some things that worked for me – but please make sure to always triple check with your Obstetrician or Doctor before you do any of the exercises:
- Prenatal Pilates in Zurich: I am not the greatest and following daily stretches, so I take a Prenatal Pilates class once a week at Body Line Pilates in Zurich to get moving and learn new mobility stretches that I can do at home as well. But to also be in a room with other pregnant moms and feel supported in this self care journey I am in.
- YouTube Pregnant Workouts: I cancelled my gym membership and bought gym equipments for the house: yoga ball, yoga mat, a pair of 1kg dumbbells and a 4kg kettlebell to use. I follow one youtube channel that I feel satisfied with in terms of instructions, variety and movements – make sure you check out a few options that suits you, but I follow this channel specifically and try out their 30 day challenge. The best part is that they can offer trimester-based exercises so it keeps entertained. Take a look here!
- Walking around town: I don’t follow the 10k steps a day approach, but I do try to time myself at least 20-30 minutes of movement a day, whether that’s walking outside or doing chores standing up and moving around the house. This feels good and keeps my sugar levels down after a main meal. Doctors also seem to recommend that walking daily helps to ease labour in future – apparently so.
Mental & Emotional Self-Care
Pregnancy can stir up emotions — excitement, anxiety, even loneliness (especially for expats). Taking care of your mental well-being is just as important as your physical health.
- Journaling: Writing down thoughts and feelings can reduce stress.
- Mindfulness & meditation: Apps like Headspace or Insight Timer offer pregnancy-friendly meditations.
- Therapy or counseling: Online platforms like BetterHelp, or local English-speaking therapists in Zurich, can provide professional support.
- Community support: Join prenatal classes or expat mom groups to connect with others who understand what you’re going through.
- Set boundaries: Learn to say no to things that drain your energy and yes to what truly supports you.
I needed therapy…
This pregnancy journey triggered some deep inner childhood traumas in me and I knew I needed to fix this part of me before the arrival of my baby. I have seen many generational traumas hit friends and family hard, and this was a curse I wanted to break for mine.
- Supportive Partner: Owning up to my traumas to my husband was hard, but it was essential that he knew what I was or what we were up against. It also allowed him to reflect on his own childhood memories. Sharing and laying it out on the table is the hardest thing you can do because being vulnerable at this emotional and hormonal state is extremely challenging. You want to feel heard and protected by your partner, this is your chance to make it happen. It’s not going to be immediate but it is necessary because your partner will be your grounding zone in times of these trauma turbulence.
- Online Therapy: My husband and I agreed that getting professional help was essential because neither of us were trained nor certified psychologists. We were both good listeners but not good enough to help each other in this professional way. I use BetterHelp online, which I talk about in my previous blog post, and I would schedule 1 – 2 sessions a week. It does get mentally draining and exhausting and I also did a 1 month break just to get myself together. My therapist helps to break down every inch of anxiety and trauma that I didn’t think still exists within myself. It’s scary to share this to an external, and let alone pay for it, but it is the best investment you’ll ever make for your future!
- Daily Affirmations: I listen to one helpful playlist of affirmations on my Podcast when I start to feel anxious and this one playlist works for me, to deviate negative self thoughts and focus on the real things at hand. You can find yourself a playlist of affirmations that speaks of manifesting your best life or simply diverting away from negativity. It helps to clear your mind when you least expect it. The first time I did it, I felt like it was ‘lame and unnecessary’ but now it feels calming and reassuring.
Letting Go of Guilt
Pregnant moms often feel pressure to “do everything right” — but pregnancy isn’t about perfection. Self-care means listening to your body and mind and responding with kindness. Rest when you need to. Move when it feels good. Ask for help without guilt. But the most important thing I learned was to also feel HAPPY in your own ways. We focus so much on everyone else that we tend to lose ourselves and that’s when it gets bad. Don’t feel guilty for choosing you, remember that your body is your first home and you know yourself better than anyone else.
Final Thoughts
Pregnancy is a season of change — physically, emotionally, and mentally. Prioritizing self-care isn’t selfish; it’s essential for both you and your baby. By nurturing your mental and physical health, you’re building the strongest foundation for the months ahead.
Remember: taking care of yourself is the first step to taking care of your little one.
