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Fear of Labor Pain: How to Calm Anxiety and Prepare for Birth

NNova editorial team · 6 min read

Fear can increase muscle tension, which may make pain feel stronger. Many people find that information, support, breathing and movement, and talking with their provider about pain relief options in advance help ease that fear.

Why fear can make pain feel worse

Fear of labor pain is very common. When the brain expects danger, the body may tighten up and breathing can become shallow. Many people find that this tension makes pain feel stronger. This is often described as the fear-tension-pain cycle.

Fear by itself does not mean labor will go badly. For many people, it eases once they have a clear plan and support.

What often helps

  • Clear, simple information about the stages of labor
  • Talking with your provider about pain relief options ahead of time
  • Support from a partner, doula, or midwife
  • Slow breathing and relaxing the jaw, shoulders, and pelvis
  • Movement, changing positions, and warm showers or baths if your hospital or birth center allows them

When to talk with your provider

  • Panic attacks
  • Trouble sleeping because of fear
  • Unwanted memories of a past birth or other trauma
  • Avoiding anything related to labor or birth
If fear is affecting your daily life, talk with your OB-GYN, midwife, or a mental health professional who works with pregnant people. Ask about options for support. A severe fear of childbirth has a name, tokophobia, and it can be treated. If you have thoughts of harming yourself or your baby, call or text 988 (the Suicide & Crisis Lifeline) or go to the nearest emergency room right away.

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General information only; it does not replace advice from your doctor or midwife.