What To Expect During The First Trimester Of Pregnancy

The first trimester, spanning roughly weeks 1–12, is a period of incredible change, both for your baby and for your body. Even though you may not “show” yet, your baby is growing rapidly, developing vital organs, and laying the foundations for a lifetime of health. For parents-to-be, this stage can feel like a rollercoaster, excitement and joy mixed with fatigue, nausea, and emotional ups and downs. It’s completely normal to feel overwhelmed or uncertain as your body adapts to hormonal shifts, and every pregnancy is unique. Understanding what to expect during these early weeks can help you feel more prepared, supported, and confident as you embark on this new chapter of life.

What changes happen in my body during the first trimester?

Most physical and emotional changes in early pregnancy are driven by hormonal shifts, which prepare your body to support your growing baby. Common changes include:

Morning sickness: Often a misnomer, nausea can occur at any time of day. Some parents experience vomiting or food aversions, while others simply feel queasy. Eating small, frequent meals and avoiding triggers like strong smells can help.^2.
Fatigue: Your body is working hard to support your baby’s development. Feeling tired is normal, try to rest when you can and prioritise sleep.^2.
Mood swings and heightened emotions: Hormones, along with the reality of your new situation, can cause rapid shifts in mood. Be gentle with yourself and acknowledge that your feelings are valid.^2.
Digestive changes: Constipation and bloating are common as progesterone relaxes the muscles in your digestive tract. Drinking plenty of water and eating fibre-rich foods can help.^2.

Even though these changes can be challenging, they are a sign that your body is doing exactly what it needs to support a healthy pregnancy.

Why do I feel so anxious or low?

Emotional ups and downs are common in the first trimester, and anxiety is often heightened by uncertainty or previous experiences. It’s normal to feel a mix of excitement, worry, or even guilt, especially if your body isn’t behaving as you expected.^1.

For example, Helen, mother to one-year-old Noah, shares:

“I was so thrilled when I discovered I was pregnant, but just a week later I felt nauseous all the time and struggled to find anything I wanted to eat. I was tired and moody, but felt guilty too, I didn’t realise how common this is.”

If you’re feeling low or anxious, talking to your partner, a close friend, or your midwife can provide reassurance.^1. Sometimes just knowing your feelings are normal and shared by others can make a big difference. Gentle self-care, mindfulness, and light exercise can also help manage stress and boost your mood.

When should I start sharing the news?

Deciding when to tell family and friends is deeply personal. Some parents wait until the end of the first trimester, when the risk of miscarriage decreases, while others share earlier with a small circle for emotional support.^3.

Paulo, father to twins Arthur and Will, explains:

“My wife had two miscarriages before her third pregnancy, so the first trimester was full of nervousness. By about 14 weeks she was feeling better, and that’s when we started telling people. That’s when I finally let myself get excited.”

Ultimately, the right time to share your news is when you feel ready. There’s no “right” or “wrong” approach, it’s about what makes you feel supported and safe.

How can I take care of myself during the first trimester?

Even if symptoms are challenging, focusing on self-care and realistic expectations can make the first trimester more manageable:

Rest: Nap or rest whenever possible. Your body is working hard to grow a baby.^4.
Nutrition: Eat small, frequent, balanced meals to help manage nausea and maintain energy. Include protein, whole grains, fruits, and vegetables.^4.
Support: Talk to your partner, friends, or midwife about your feelings. Sharing worries and milestones can provide comfort.^3.
Gentle exercise: Activities like walking, swimming, or prenatal yoga can boost energy, improve mood, and support circulation.^4.
Medical guidance: Attend your early appointments and consult a healthcare professional if you experience worrying symptoms, such as severe pain, bleeding, or extreme fatigue.^1.

Remember, this trimester is as much about emotional adaptation as physical changes, prioritising your wellbeing is key.

The first trimester is a time of rapid growth, both for your baby and for you as a parent. While fatigue, nausea, and emotional ups and downs are common, they are a normal part of early pregnancy. Be kind to yourself, focus on the positives, and seek support when needed, you’re already doing an amazing job. Every small step you take to care for yourself and your baby counts.

Once you’re through these early weeks, explore our guides for the second trimester to learn what changes, milestones, and preparations are coming next, and the third trimester to prepare for labour, delivery, and life with your newborn. Each stage brings its own joys and challenges, and knowing what to expect can help you feel informed, supported, and ready.

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