How to… Mentally Prepare for Birth

19 Aug

Mentally Preparing for Labour (Without Losing Your Mind)

Let’s be real—labour isn’t just a physical marathon, it’s a mental one too. No matter how your birth plan looks, feeling calm and mentally ready can make a huge difference in how you experience it.

Here are a few simple ways to prep your mind for the big day:

1. Learn the Basics (But Don’t Overdo It)

It helps to know what actually happens during labour—what contractions feel like, what the stages are, when to head to the hospital, etc. Just don’t drown yourself in horror stories and internet rabbit holes. Learn enough to feel confident, not panicked.

2. Breathe, Literally

Deep breathing and mindfulness can keep your brain from freaking out when things get intense. Try practicing a few breathing techniques now (like inhale for 4, exhale for 6). It’s simple but seriously powerful when things start ramping up.

3. Talk Through Your Fears

It’s totally normal to feel nervous—whether it’s about the pain, tearing, or the unknown. Talk it out with someone you trust (partner, midwife, doula, friend). Getting it off your chest before labour can help keep it from popping up during labour.

4. Use Positive Affirmations

Sounds cheesy, but they work. Things like:

“My body was made for this.”
“Each wave brings me closer to my baby.”
“I am safe, I am strong.”

Repeat them. Stick them on your wall. Say them out loud during contractions if it helps.

5. Set the Vibe

Whether you’re at home or in a hospital, little things can make a big difference. Think: dim lights, music, your favorite pillow, essential oils. The goal? Make it feel like your space so your brain can chill as much as possible.

6. Be Open to Whatever Happens

Birth rarely goes exactly to plan—and that’s okay. The more flexible you can be, the easier it is to adjust if things shift. Your strength isn't in how "perfectly" it goes, but in how you ride the waves.

Bottom line? You’ve got this. Birth is intense, but so are you. Your mind is a powerful part of the process—so give it some love while you prep your body.