How Pregnancy Can Trigger Body Image Issues — and 6 Healthy Ways to Cope

How Pregnancy Can Trigger Body Image Issues — and 6 Ways to Cope

For many people, pregnancy is a transformative experience. Your body is growing and shifting in ways that feel both miraculous and unfamiliar. While cultural narratives often focus on the beauty of the "pregnancy glow," the reality is that many pregnant individuals struggle with uncomfortable, even distressing, thoughts about their changing bodies.

Why Pregnancy Can Trigger Body Image Issues

1. Rapid Physical Changes:
Weight gain, swelling, stretch marks, hormonal acne, and a shifting body shape can all trigger feelings of discomfort or even shame, especially in a culture that prizes thinness and control.

2. Loss of Control:
Pregnancy can feel like your body is no longer your own. If you’ve previously coped with stress through controlling your food, fitness, or appearance, pregnancy may feel deeply destabilizing.

3. Past Body Image Struggles or Eating Disorders:
Pregnancy can reactivate unresolved issues around food, weight, or self-worth, particularly for those with a history of disordered eating or body dysmorphia.

4. Social Pressure and Comments:
Unsolicited remarks like “Are you sure you’re not having twins?” or “You’re all belly!” might seem harmless, but can be deeply triggering when you're already navigating internal changes.

5. Media Idealization:
Social media and celebrity culture often portray unrealistic standards of the "perfect pregnancy" or "bounce-back bodies," creating toxic comparisons that erode self-esteem.

6 Therapist-Recommended Ways to Cope

1. Practice Body Neutrality

Instead of forcing yourself to love every stretch mark or extra pound, aim for body neutrality. This means accepting your body as it is—valuing what it does over how it looks. For example, “My body is growing a human” is a grounding mantra that can shift your perspective.

2. Curate Your Social Media Feed

Unfollow accounts that make you feel inadequate or hyper-focused on appearances. Replace them with body-positive, diverse pregnancy journeys that reflect real, messy, beautiful experiences—not filtered perfection.

3. Wear What Feels Comfortable

Don’t force yourself into old clothes or restrict your style. Buy or borrow clothes that make you feel good now. Comfort and confidence go hand in hand, especially when your body is evolving daily.

4. Name the Feelings Without Judgment

Saying things like “I feel huge and that makes me anxious” doesn’t make you a bad parent. Naming your emotions is a sign of emotional intelligence and helps prevent shame from growing. A journal or a trusted therapist can help you explore these feelings in a safe and supportive manner.

5. Seek Community

Pregnancy can feel isolating, especially if you don’t relate to the "glowing mama" narrative. Finding a support group, online forum, or prenatal class with honest conversation can remind you you're not alone—and that your experience is valid.

6. Focus on Function, Not Form

Shift the focus from how your body looks to what it provides: a safe home for your baby, the ability to move through your day, and the foundation for future nourishment and nurturing. Celebrate these small wins often.

Final Thoughts on Body Image and Pregnancy

Body image challenges during pregnancy are more common than most people realize. You are not superficial or ungrateful for struggling with the changes—your feelings are real and deserve attention. Healing doesn't require loving every part of your body—it just means showing yourself compassion, patience, and grace through each phase of the journey.

If you're struggling with body image during pregnancy, consider speaking with a therapist trained in perinatal mental health. You don’t have to do this alone.