Should I Take a Mental Health Day During Pregnancy? Why It’s Not Selfish—It’s Strategic
Takeaway: Resting during pregnancy isn’t selfish—it’s a valid way to reduce stress, prevent anxiety, and support your mental and emotional well-being. Taking a mental health day during pregnancy (or even a few hours to reset) can make a meaningful difference. Learn how to recognize signs of pregnancy anxiety, how to care for your emotional health before baby arrives, and where to turn if the pressure feels too heavy to carry alone.
What Is a Mental Health Day During Pregnancy?
A mental health day is an unscheduled day off to focus on your emotional and physical well-being. Yet many moms-to-be feel guilty about taking one because they are so focused on saving their PTO for when the baby arrives. However, mental health during pregnancy isn’t optional—it’s foundational.
During pregnancy, it might look like:
Taking a day off work that isn’t because of an OBGYN appointment or pregnancy-related test
Resting while you're physically feeling okay—not just when you're dealing with morning sickness or fatigue
Deciding to relax instead of tackling baby prep tasks (like the registry, nursery setup, or birth plan)
Stepping away from researching childcare or maternity leave decisions—giving yourself a break from that mental work
One mom I worked with in my perinatal therapy practice shared that she took a day off to sit outside, listen to an audiobook, and take a break from planning her baby shower—and she felt more ready to have a baby afterwards than she had in weeks.
The Mental Load of Pregnancy: What No One Talks About
For many moms, pregnancy feels like being the project manager of a major life transition. And yet, most aren’t told about this mental load until they’re overwhelmed and wondering how all the other moms made it look so easy (or at least why they never talked about it). .
The mental load is hard to describe, but if it’s impacting you, you might find yourself:
Researching gear, pediatricians, and postpartum doulas
Navigating leave policies, insurance paperwork, and childcare
Making lists and managing calendars on top of your everyday life
Reading all the baby books yourself while your partner stays uninvolved
Figuring out how to introduce a new sibling to your older child in a developmentally supportive way
Planning how to help your dog or pet adjust to a new baby in the home
Managing all the emotional labor of getting everyone else ready for the baby while trying to find moments to rest yourself
Partners might not feel the same urgency to prepare for the baby—which means you often end up doing these things alone. They might not get the daily mental effort it takes just to keep things moving.
→ If you're looking to learn how to talk to your partner about sharing the mental load of your pregnancy, delegate practical tasks without guilt, and build a relationship where you feel seen and supported, check out my blog post Overwhelmed by the Mental Load? Here's What to Do.
Why Rest During Pregnancy Supports Mental Health
Taking time off to care for your mental health during pregnancy is a strategic choice—not an indulgence. While it may feel like you should save every minute of PTO for postpartum, taking even a single day now can support your pregnancy mental health and help you enter that next season with more steadiness and strength.
Pregnant Women Need More Rest (It’s a Fact). Experts recommend that pregnant people get 8–10 hours of sleep per night—an increase from the typical 7–9 hours. That translates to about two extra hours of rest per day that your body may be asking for. Rest isn’t a luxury—it’s a physical need during pregnancy.
Some states support prenatal leave—and it’s okay to rest even if yours doesn’t. For example, California state law allows pregnant women to take up to four weeks of leave prior to their due date. While Washington’s Paid Family and Medical Leave program doesn’t currently offer pre-birth leave, using PTO or sick time for your mental health is still an option—and well within your rights.
Going into labor and postpartum rested matters. The emotional and physical demands of childbirth and early parenting are real. Heading into that season with more reserves—mentally, physically, emotionally—can make a noticeable difference in how you cope, recover, and adjust.
How to Spend a Mental Health Day During Pregnancy
There’s no one-size-fits-all plan for how to spend a mental health day during pregnancy. Every mom’s body, mind, and energy levels are different—and the goal isn’t to be productive in any traditional sense. It’s to step away from the pressure. To let yourself rest from decisions, planning, and responsibility.
You’re not here to create a checklist, complete a task, or justify your time. You’re here to restore some mental and emotional space.
That said, here are a few things that might feel good to include:
Physical rest. Sleep might not come easily, but you can still rest your body. Put your feet up, watch a Netflix series, or lie down with a podcast—with no expectation to “do” anything next.
Move your body. A short walk, stretching, or some time in your garden can help you feel grounded.
Connect with loved ones. Spend time with someone who cares about you and wants to listen without judgment. Let the conversation be about you, not the baby.
Take a screen break. Step away from Instagram and the birth forums for a day. Don’t check work emails. Give yourself a break from input so you can tune into your own values.
And if you feel a little guilty about taking time off? That doesn’t mean it was the wrong decision. It just means you’re human. I’ve had to learn to rest, too—and practice is part of the process.
When a Mental Health Day Isn’t Enough in Pregnancy
Sometimes, a single day off just isn’t enough. For many moms-to-be, what starts as fatigue or anxiety builds into something harder to manage alone. Here are a few signs that you might be experiencing pregnancy anxiety: :
Persistent worries —especially about your baby’s health or birth (AKA “intrusive thoughts”)
Feeling frozen or unable to make even small decisions
Crying and feeling unable to be comforted, even when reassured
Significant fear around labor and delivery
Not knowing how to ask your partner for help or express how hard this feels
Feeling like you're supposed to be grateful, but instead you're overwhelmed and exhausted
If any of these resonate, you’re not alone. Many women are searching for emotional support during pregnancy but aren’t sure where to start. And worse, they feel unprepared because it’s taboo to talk about how hard this stage of motherhood can feel.
Therapy for Pregnancy Anxiety: Support When It Feels Like Too Much
Pregnancy stress can feel relentless—and so often, we think we have to figure it out alone.
Nurturing the Sisterhood is a perinatal therapy practice for women across Washington State. We support women who reside in Seattle, Bellevue, Bainbridge Island, Kitsap County, or anywhere in Washington.
We specialize in therapy for pregnant women. Whether you're preparing for birth, planning your maternity leave, or figuring out how to cope with the stress and anxiety of pregnancy, you don’t have to do it alone.
→Click here to schedule your free intro call today. No pressure—just a chance to connect and see if we're a fit.
You deserve support from a therapist who truly gets what you're going through. I’m here for you when you’re ready.
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