How to Stay Positive During Pregnancy Body Changes

Pregnancy transforms your body in remarkable ways as it adapts to nurture new life, yet approximately 70% of women experience body image concerns during this journey. Your changing body presents both physical and emotional challenges that require compassion, understanding, and practical strategies to navigate with confidence.

Key Highlights

Here’s what you need to know about maintaining a positive outlook during pregnancy body changes:

• Body neutrality (focusing on function over appearance) offers a practical approach during pregnancy
• Self-compassion practices help manage difficult emotions on challenging days
• Cognitive strategies can effectively counter negative thoughts about your changing body
• Creating a supportive environment both online and offline protects your mental wellbeing
• Approaching movement and nutrition from a self-care perspective fosters a healthier relationship with your body

Understanding Body Image During Pregnancy

Body image encompasses how you perceive, feel, and think about your physical self—and pregnancy introduces a unique set of challenges to this relationship. During the second trimester, your body undergoes visible transformations as your baby bump becomes more pronounced and weight distribution changes. These rapid shifts can be difficult to process emotionally, especially in a culture that often idealizes certain body types.

Many women find that pregnancy requires developing new ways of relating to their bodies. While body positivity (loving your body) is wonderful, it may feel unrealistic on days when physical discomfort is present. Body neutrality offers a middle ground by focusing on what your body can do rather than how it looks. This approach acknowledges that your expanding belly, wider hips, and changing breasts are all serving an important purpose—creating and nurturing new life.

Embracing Body Neutrality: A Practical Approach

Body neutrality shifts focus from appearance to function, providing a realistic mindset during pregnancy’s physical changes. Instead of fixating on weight gain or stretch marks, try redirecting your attention to the amazing work your body is doing. Your growing abdomen is creating a safe space for your baby, your increased blood volume is delivering essential nutrients, and your changing breasts are preparing to nourish your child.

Practicing body neutrality involves simple daily affirmations that acknowledge your body’s capabilities. Statements like “My body knows what it’s doing” or “This change is helping my baby grow” can shift your perspective from critical to appreciative. During the 2nd month pregnancy and beyond, this mindset becomes particularly valuable as physical changes accelerate. According to research from the Journal of Psychosomatic Obstetrics & Gynecology, women who adopt a more functional view of their pregnant bodies report higher satisfaction and emotional wellbeing throughout their pregnancy journey.

Your Body and Self-Compassion Practices

Even with a neutral mindset, some days during pregnancy will feel more challenging than others. Pregnancy headaches second trimester and other physical discomforts can make it difficult to maintain a positive outlook about your body. During these moments, self-compassion becomes an essential tool. Self-compassion involves treating yourself with the same kindness you would offer a good friend experiencing similar challenges.

A simple self-compassion break can be performed whenever negative thoughts arise. First, acknowledge your difficulty (“This is a moment of struggle”). Next, recognize that many pregnant women share similar feelings (“I’m not alone in this experience”). Finally, offer yourself kindness through gentle words or physical comfort like placing a hand over your heart. This practice activates your parasympathetic nervous system, reducing stress hormones that could affect both you and your baby. As your pregnancy progresses through the weeks 16-24 of the second trimester, these practices become particularly valuable as your body undergoes significant changes.

Challenging Negative Thoughts About Your Body

Negative thoughts about your changing body often arise automatically but can be addressed through cognitive strategies. When you notice critical thoughts, pause to question their validity: “Is this thought based on fact or feeling?” or “Would I say this to another pregnant woman?” This simple reflection often reveals the irrationality behind harsh self-judgments.

Limiting body-checking behaviors (repeatedly examining specific body parts in mirrors) can also reduce negative thought patterns. Instead, try to focus on how your body feels rather than how it looks. Replace “fat talk” with functional appreciation by noting what your body is achieving rather than how it appears. For example, when feeling your growing abdomen, think “my baby is developing well” rather than focusing on size changes. Many women find that the 2nd trimester brings a welcome shift in energy and comfort after the challenges of early pregnancy, making it an ideal time to establish these positive thought patterns that can carry you through the remainder of your pregnancy.

Creating a Supportive Environment

Your social environment significantly impacts how you perceive your pregnant body. Surrounding yourself with supportive people who understand and appreciate the pregnancy journey can protect your emotional wellbeing. Be prepared to set boundaries with individuals who make insensitive comments about your changing appearance, weight gain, or eating habits. A simple “I’d prefer not to discuss my body changes” can be effective in redirecting conversations.

Social media also influences body image perceptions. Consider auditing your feeds to include diverse body representations and pregnancy-positive content. Unfollow accounts that promote unrealistic postpartum “bounce back” expectations or that trigger negative comparisons. Many women find that connecting with other pregnant women through support groups or classes creates a sense of solidarity and normalizes the physical changes they’re experiencing. These relationships can be particularly meaningful as relationships change during the second trimester and throughout your pregnancy journey.

Movement and Nutrition as Self-Care

Approaching physical activity and nutrition from a self-care perspective rather than as weight management tools can transform your relationship with your pregnant body. During pregnancy, especially in the 2ns trimester, movement should focus on how it makes you feel—increased energy, reduced discomfort, improved sleep—rather than calorie burning or maintaining a certain shape. Activities like prenatal yoga, swimming, and walking offer both physical benefits and mood-boosting effects.

Intuitive eating principles are particularly valuable during pregnancy. Listen to your body’s hunger cues, eat when hungry, and choose foods that satisfy both nutritional needs and cravings. Restrictive dieting has no place during pregnancy and can potentially harm both maternal and fetal health. Instead, focus on nourishing yourself and your baby with a variety of foods that provide essential nutrients. Learning to safely modify workouts in the second trimester ensures you can stay active while respecting your body’s changing needs and limitations.

Dressing Your Changing Body With Comfort

How you dress your pregnant body can significantly impact your daily comfort and confidence. Invest in properly fitting maternity clothes rather than struggling with pre-pregnancy items or oversized garments that don’t flatter your new shape. Maternity clothes are designed to accommodate and even highlight your pregnant body in ways that can help you feel more confident.

Focus on comfort without sacrificing your personal style. Pregnancy doesn’t mean abandoning your fashion preferences—it means adapting them to your current body. Emphasize features you feel good about, whether that’s your glowing skin, fuller hair, or changing curves. Remember that maternity clothes are temporary investments in your wellbeing, not wasted money. Feeling physically comfortable in your clothing can prevent unnecessary discomfort that might otherwise contribute to negative body image, especially as your body continues to change throughout the remainder of your pregnancy.

From Acceptance to Appreciation

Navigating body image during pregnancy isn’t always straightforward—some days you may feel radiant and powerful, while others bring discomfort and doubt. This journey from initial adjustment to eventual acceptance and even appreciation unfolds differently for everyone. Remember that pregnancy is temporary, but the mental approaches you develop now can benefit your relationship with your body long after birth.

If body image concerns cause significant distress, interfere with daily functioning, or trigger disordered eating behaviors, professional support from a therapist specializing in perinatal mental health can be invaluable. Most importantly, recognize that your changing body deserves respect for the remarkable work it’s doing, even on days when appreciation feels challenging. By practicing self-compassion, challenging negative thoughts, creating supportive environments, and focusing on function over appearance, you can develop a healthier relationship with your body during this transformative time.

Sources

Journal of Psychosomatic Obstetrics & Gynecology: “Body image during pregnancy”

Journal of Reproductive and Infant Psychology: “Body image in pregnancy”

Center for Mindful Self-Compassion

American College of Obstetricians and Gynecologists: Nutrition During Pregnancy

American College of Obstetricians and Gynecologists: Exercise During Pregnancy