SingaporeMotherhood | Pregnancy
April 2026
4 Ways to Calm Your Mind and Prepare for Labour and Childbirth
You’ve carried this baby for over two trimesters and done all your parenting prep. Now you’re in the home stretch and about to prepare for labour. Everything is all set; it’s time to kick back and relax. Or is it? With the star event — the birth — on the horizon, you’re suddenly gripped with more fears and anxieties than you’ve ever imagined. Having a baby is a life-changing event, and with an upcoming due date, it’s only a matter of time before your life changes forever. Your clock is ticking, and the reality of that just sunk it. Welcome to the pre-labour jitters.
What are Pre-labour Jitters?
For many mums-to-be, the thought of labour and delivery can create anxiety. It’s a visceral experience, with your body going through an extreme physical process. Childbirth also signals the start of your journey as a parent. That’s a lot to deal with, so it’s no wonder mums-to-be stress out about it!
“I remember waking up in cold sweat at night in the weeks leading up to my due date. I didn’t really understand why, but I knew I was feeling scared about childbirth. I didn’t know what to expect,” recalled accounts executive and mum-of-one, Sarah Tan, 34.
First-time mums are not the only ones affected by pre-labour jitters. Janice Lim, who wanted to try for a VBAC (vaginal birth after Caesarean) with her second pregnancy, shared, “Even though my pregnancy was smooth, I was worried that complications might occur and I would need to have another C-section.”
(See also: WHAT TO EXPECT: VAGINAL BIRTH AFTER CAESAREAN (VBAC))
Common for Mums-To-Be to feel Anxiety
According to psychologist Jay-Lee Nair, who works with expectant women, pre-labour jitters are very common. “Most women experience some level of anxiety about the birth process, regardless of whether it is their first or subsequent childbirth. This is because every childbirth is different and there is always uncertainty about what will happen during the actual delivery.”
“It is natural for expectant women to be anxious about their labour and delivery. In most cases, the anxieties are moderate in nature and seldom reach a level that impairs normal functioning,” says Associate Professor Tan Thiam Chye, who is currently an obstetrician and gynaecologist (OBGYN) at Mount Elizabeth Novena Hospital, Singapore.
Some of the questions that frazzle to-be mums include:
- “Will there be complications?”
- “Will it hurt?”
- “How long will it take?”
- “How will my baby be delivered?”
- “Will my baby be safe?”
(See also: BEYOND THE CONTRACTIONS: YOUR ULTIMATE GUIDE TO LABOUR PAIN RELIEF. READ THIS BEFORE YOU GIVE BIRTH!)
What can you do to Cope with Pre-labour Jitters?
Even though it is common to experience some anxiety about childbirth, it isn’t healthy to bottle them up or brush them off. Many mums-to-be share their feelings with friends and loved ones. Online communities and discussion forums also offer support among those going through the same thing.
Since a large part of these worries stem from a fear of the ‘unknown’, making sure you have the right information and knowledge regarding labour and delivery goes a long way in allaying those fears.
“The majority of expectant mums are well-read and draw on educational resources to be informed, such as attending regular antenatal classes,” says A/Prof Tan.
You can also prepare a birth plan to communicate your birth preferences to your medical team. This prevents any miscommunication and reduces potential disappointment about a birth that didn’t go the way you wanted.
Even if these do not reduce your anxieties about childbirth, there are other methods of birth preparation aimed at empowering women during labour. “Most worries and concerns are irrational. They create anxiety and are not helpful. There are ways to manage them and feel more in control going into the delivery room, such as mental skills training,” says Dr. Jay-Lee.
(See also: 8 ANTENATAL CLASSES IN SINGAPORE THAT’LL TAKE YOU FROM BUMP TO BABY WITH EASE)
Prepare for Labour & Childbirth Mentally
If you’ve heard of Hypnobirthing, you’ll find some of the techniques below familiar. Just like Hypnobirthing, mental skills training uses relaxation techniques. In addition, it also incorporates mental strategies traditionally used to prepare athletes for sports competitions.
1. Do Mental Rehearsals
“Rather than avoiding thoughts of the birth process, I recommend mentally rehearsing a preparatory routine you would like to follow before leaving home for the delivery, as well as in the hospital setting,” says Dr. Jay-Lee. “This enhances feelings of confidence and control.”
Try it yourself: Picture yourself at home, going about your activities at a leisurely pace. Actively create a relaxed state of mind. Imagine the car ride to the hospital as a calm and pleasant one. Upon arrival at the hospital, visualise the hospital setting in as much detail as possible. You can also picture supportive and relaxed people around you. The more familiar you can become with the birth setting and begin to associate it with positive emotions, the more empowered you will feel when it comes to the real thing.
3. Change Negative Thinking
Negative thoughts erode our faith that things will go well, and cause us to anticipate the worst. That’s why it’s important to challenge beliefs and perceptions that are unhelpful and make things seem worse than they actually are.
In psychology, this is part of cognitive behavioural therapy, where patients are guided to use logic to overthrow negative thoughts, and to replace them with empowering thoughts.
Try it yourself: If you find yourself thinking, “Labour will be so painful! I’m not ready at all”, halt that thought. Correct it with an empowering thought instead, such as “Labour pains are temporary and I must focus on what I can control. I am in control of my mindset, my thoughts, and my breathing to respond well to any pain or discomfort. When it’s all over, I’ll be able to hold my baby in my arms”. Apply this when performing your mental rehearsal, or anytime you find a negative thought creeping up.
3. Use Breathing Techniques to Prepare for Labour
During labour, deep breathing releases tension, keeps your mind focused, and helps to manage the pain. Practising breathing techniques in preparation for the birth will help relaxing become second nature during the actual labour.
Try it yourself: Try this simple breathing technique that you can do at home as you prepare for labour. As you breathe in, count slowly to three or four, and as you exhale, count backwards to one. Counted breathing encourages you to take long, slow breaths, taking your mind off discomfort.
(See also: FROM BUMP TO BABY: SINGAPORE’S BEST PRENATAL & POSTNATAL YOGA CLASSES)
4. Practise Visualisation
Visualisation is a useful tool to relieve anxiety and stress about the birth as you prepare for labour. In mental skills training, mental imagery is used to promote a sense of calm, such as through imagining being in a peaceful location or by recalling a happy memory.
Try it yourself: Not sure how to start? Apps like Insight Timer offer birth visualisation meditations designed to support mums-to-be as they prepare for childbirth.
“These mental strategies act as pleasant distractions for the mind to tune out uncomfortable sensations or unwanted thoughts. They are coping techniques to help expectant women feel calmer, more prepared, and more able to process events during labour without panic,” says Dr. Jay-Lee.
Featured image: Depositphotos
All content from this article, including images, cannot be reproduced without credits or written permission from SingaporeMotherhood.
Follow us on Facebook, Instagram, Telegram, and TikTok for the latest article and promotion updates.
