Dealing With Isolation and Loneliness in Pregnancy
Depression and anxiety are some of the most talked-about mental health issues during pregnancy, but they’re not the whole story.¹ Research shows that somewhere between 34 and 38% of pregnant women feel lonely at some point during their pregnancy. So, while pregnancy loneliness doesn’t get the same limelight as depression and anxiety, it’s a lot more common than most people assume.²
But why are isolation and loneliness so common during pregnancy? Emotional distance can creep in through all kinds of changes: Shifts in relationships, identity, energy levels, even basic physical comfort. It’s also not just about wanting more company. Dealing with isolation during pregnancy can affect how the brain handles stress, how emotions get processed, and how overwhelming the whole idea of preparing for parenthood can start to feel.
What’s more, loneliness often plays a central role in developing further mental health difficulties, such as perinatal depression.³ So, it’s an important difficulty to address.
This guide explores the following aspects of coping with loneliness while pregnant:
- What loneliness during the perinatal period really looks like
- How to cope with isolation while pregnant
- Therapy options available to pregnant women experiencing isolation and loneliness
- When to seek mental health support for pregnant women.
Why Is Pregnancy Loneliness So Common?
Many women keep their feelings of isolation and loneliness to themselves, choosing not to share their struggles even with close friends and partners. Research suggests that many women hide their symptoms because of the stigma attached to perinatal mental health difficulties.⁴ They may also be afraid of being judged as a bad mother.
But fear of judgment is only one part of the story. Hormonal changes can also make situations feel more intense, especially as progesterone and cortisol levels fluctuate. Some women may even isolate themselves if they want to connect because they feel uncomfortable, fatigued, or nauseous.
Perinatal loneliness doesn’t always come from being alone. It can show up in solid relationships, in loving families, or in well-supported households, especially if the people around the pregnant person don’t know how to support or understand what they’re feeling. When other stressors are present, like an unplanned pregnancy or ongoing mental health struggles, the sense of isolation can deepen even further.
The Mental and Physical Effects of Prenatal Isolation
Pregnancy loneliness is hard emotionally, and it also affects how the body functions. The brain relies on social connection to regulate important systems. When connection is lacking, things start to shift psychologically.
Oxytocin, the hormone that soothes the nervous system and promotes feelings of calm and trust, is usually released during moments of supportive closeness.⁵ If you’re lacking close experiences, your body may stay in a state of being more alert and reactive. When in this state, levels of cortisol in the body increase. High cortisol levels are linked to stress and can disrupt sleep, digestion, emotional regulation, and immune response.⁶
The chemical imbalance at play affects both mother and child. Some studies show that sustained maternal stress can increase the chances of preterm birth, lower birth weight, and the baby struggling to regulate stress after birth.⁷
Social isolation also touches the brain’s reward system. Normally, everyday interactions spark small dopamine releases, which are the moments that bring pleasure, motivation, and emotional lift. But without enough of these cues, that system can start to downregulate. Things that once felt enjoyable may start to feel emotionally flat.
But let’s get one thing straight: This doesn’t mean that there’s no way back if you’re experiencing this. These are natural nervous system responses to prolonged disconnection, and supportive relationships, mental health care, and simple daily rituals that rebuild co-regulation can all help with overcoming loneliness in pregnancy.
Types of Therapy to Overcome Feelings of Isolation and Loneliness During Pregnancy
When you feel mentally well, you’re less likely to feel isolated. The same can be said in reverse – when you’re struggling mentally, feelings of loneliness are more likely to creep in. There are several types of therapies that a treatment team might recommend to help support your mental well-being you’re feeling isolated:
Cognitive Behavioral Therapy (CBT)
There’s a particular inner dialogue that may be at play during postpartum isolation. You may be plagued with thoughts of “I shouldn’t feel this way” and “No one really understands me.” CBT can help a person realize when these thought patterns are at play and learn to challenge them.
Studies indicate that cognitive behavioral therapy (CBT) can be an effective approach to help people reduce feelings of loneliness.⁸ With ongoing CBT sessions, pregnant women may start to notice when they’re assuming rejection without proof, withdrawing, or blaming themselves when all they need is connection.
With time, this kind of therapy can help a person reframe their thinking and rebuild a sense of self-worth. This is important for someone to reach out, let people in, and bring down the walls that isolation leads to.
Interpersonal Therapy (IPT)
Feeling pregnancy loneliness can sometimes have less to do with being physically isolated and more to do with strained or shifting relationships. IPT focuses directly on helping expectant mothers healthily manage conflict, loss, or role changes in relationships, all of which can lead to feelings of loneliness during the perinatal period.
Research indicates that IPT helps people reduce the stress of transitions by clarifying negative and positive aspects, learning how to process strong feelings, and modifying interpersonal patterns.⁹
It provides tools to express emotional needs clearly, repair disconnection with loved ones, and understand how current feelings might be linked to past relationship dynamics. For someone struggling to feel emotionally close to others during pregnancy, IPT can open pathways back to connection.
Group Therapy and Peer Support
Several studies show that peer support in the form of group therapy or support groups can help pregnant women develop self-efficacy and feel empowered. With the right peer support, women can feel more confident and calm in their decision-making regarding their pregnancy.¹⁰
Many expectant mothers find it comforting to feel seen, heard, and understood, which is something group therapy achieves. Connecting with others during pregnancy helps counter the shame and invisibility that often come with prenatal loneliness. Just hearing someone else say, “Me too,” can soften the intensity of the feelings of isolation.
These groups provide a safe space to share openly without needing to over explain or provide context. For many, group support also offers a sense of belonging and helps to normalize the challenges of pregnancy.
Mindfulness-Based Cognitive Therapy (MBCT)
Pregnancy loneliness affects both mind and body. MBCT helps expecting mothers become aware of their feelings without spiraling into self-blame or fear. Research also shows that mindfulness-based CBT can reduce worry, anxiety, and depression in pregnant women.¹¹
MBCT builds tolerance for uncomfortable emotions like disconnection or sadness through practicing grounding exercises like present-moment awareness and breathwork. It also helps people notice their emotional cues so that they can respond with care rather than isolating themselves. Over time, this awareness can help build emotional resilience.
Compassion-Focused Therapy (CFT)
Isolation can feel particularly intense for women who grew up feeling unseen or who judge themselves harshly. Research suggests that the perinatal period can be a trigger for feelings of shame and self-criticism.¹²
CFT addresses that by focusing on external connection and internal sense of being worthy of care. It helps soften the inner critic that says, “I should be handling this better,” and instead promotes warmth, safety, and self-kindness. For pregnant women who feel alone even in the presence of others, CFT can begin to rebuild trust in their right to be supported.
Building Connection: Practical Strategies for Combating Loneliness
Loneliness in pregnancy can feel like being the only one who really gets what’s happening inside your head. Even with support around, the disconnection can settle in quietly. While you might not be in active therapy already and are investigating your options, there are a few things you can already start doing to invite connection back into your life:
- Reach Out to Someone You Trust: Sometimes a two-minute check-in with someone who doesn’t try to fix things is enough to lower your stress hormones and ease feelings of loneliness.
- Seek Out Peer Support: Dedicated support networks for pregnant women can offer relief. Realizing you’re not the only one who feels overwhelmed, restless, or alone can help overcome feelings of isolation and build a sense of community.
- Start One Healthy Daily Routine: Send a message to a friend each morning, take a walk at the same time every day, or do a 5-minute breath app before bed. Predictable, soothing things help your nervous system settle down and start to feel safe.
- Use Tech as a Bridge: Sign up for mindfulness apps and online support forums where you can develop coping mechanisms and get advice and actionable steps on overcoming pregnancy loneliness. One study that sought to determine the viability of a mobile app for pregnant women found that implementing digital interventions may offer a way to overcome barriers to asking for help.¹³
- Make Use of Therapeutic Support: Many pregnant women overlook the importance of mental support. CBT, trauma-informed therapy, group therapy, and even holistic approaches can help work through the underlying reasons for feeling isolated and lonely, and work on ways to overcome these challenges.
Lessen Loneliness With Mission Connection
When someone you care about is pregnant and feeling alone in the experience, it can be difficult to know how to be there for them. At Mission Connection, we work directly with pregnant mothers and their family members to better understand the emotional complexity of each person’s experience and provide effective mental health support for pregnant women.
We’re here for both expectant mothers and the people who care about them. Our qualified and experienced team of therapists provide family-centered guidance and therapeutic support that eases feelings of isolation and promotes connection.
Contact Mission Connection today to explore therapy options, support groups, and resources for families going through pregnancy-related mental health challenges.
References
- Chauhan, A., & Potdar, J. (2022). Maternal mental health during pregnancy: A critical review. Cureus, 14(10), e30656. https://pmc.ncbi.nlm.nih.gov/articles/PMC9681705/
- Dykstra, T., & Jansen, W. (2013). Mothers’ and fathers’ loneliness during pregnancy, infancy, and toddlerhood. Journal of Family Psychology, 27(1), 62–70. [Manuscript]. ResearchGate. https://www.researchgate.net/publication/258206884_Mothers%27_and_Fathers%27_Loneliness_During_Pregnancy_Infancy_and_Toddlerhood
- Zappas, M. P., Becker, K., & Walton-Moss, B. (2021). Postpartum anxiety. The Journal for Nurse Practitioners, 17(1), 60–64. https://www.sciencedaily.com/releases/2023/02/230228075747.htm
- Adlington, K., Vasquez, C., Pearce, E., Wilson, C. A., Nowland, R., Taylor, B. L., Spring, S., & Johnson, S. (2023). “Just snap out of it” – The experience of loneliness in women with perinatal depression: A meta-synthesis of qualitative studies. BMC Psychiatry, 23(1), 110. https://pmc.ncbi.nlm.nih.gov/articles/PMC9970854/
- Carter, C. S. (2022). Oxytocin and love: Myths, metaphors and mysteries. Comprehensive Psychoneuroendocrinology, 9(100107), 100107. https://pmc.ncbi.nlm.nih.gov/articles/PMC9216351/
- Doane, L. D., & Adam, E. K. (2010). Loneliness and cortisol: momentary, day-to-day, and trait associations. Psychoneuroendocrinology, 35(3), 430–441. https://pmc.ncbi.nlm.nih.gov/articles/PMC2841363/#:~:text=Introduction,et%20al.%2C%202007
- Wadhwa, P. D., Entringer, S., Buss, C., & Lu, M. C. (2011). The contribution of maternal stress to preterm birth: issues and considerations. Clinics in Perinatology, 38(3), 351–384. https://pmc.ncbi.nlm.nih.gov/articles/PMC3179976/
- Hickin, N., Käll, A., Shafran, R., Sutcliffe, S., Manzotti, G., & Langan, D. (2021). The effectiveness of psychological interventions for loneliness: A systematic review and meta-analysis. Clinical Psychology Review, 88, 102066. https://www.sciencedirect.com/science/article/abs/pii/S0272735821001094
- Lipsitz, J. D., & Markowitz, J. C. (2013). Mechanisms of change in interpersonal therapy (IPT). Clinical Psychology Review, 33(8), 1134–1147. https://pmc.ncbi.nlm.nih.gov/articles/PMC4109031/
- National Guideline Alliance (UK). (2021). Peer support. National Institute for Health and Care Excellence. https://www.ncbi.nlm.nih.gov/books/NBK573779/#:~:text=Six%20studies%20supported%20how%20women’s,made%20based%20on%20this%20theme
- Tomfohr-Madsen, L. M., Campbell, T. S., Giesbrecht, G. F., Letourneau, N. L., Carlson, L. E., Madsen, J. W., & Dimidjian, S. (2016). Mindfulness-based cognitive therapy for psychological distress in pregnancy: Study protocol for a randomized controlled trial. Trials, 17(1), 498. https://trialsjournal.biomedcentral.com/articles/10.1186/s13063-016-1601-0#:~:text=Mindfulness%2Dbased%20Interventions%20in%20pregnancy&text=MBCT%20in%20pregnancy%20has%20been,(GAD)%20%5B52%5D
- Mulcahy, E., Beckett-Sayee, M., Brown, E., & Blower, S. (2023). An evaluation of compassion-focused therapy groups for women accessing a specialist perinatal service in England [Manuscript]. ResearchGate. https://www.researchgate.net/publication/386260975_An_evaluation_of_compassion-focused_therapy_groups_for_women_accessing_a_specialist_perinatal_service_in_England
- Rizzi, S., Poggianella, S., Pavesi, M. C., Gios, L., Bincoletto, G., Scolari, I., Paoli, C., Marroni, D., Tassinari, I., Baietti, B., Gianatti, A., Albertini, V., Burlon, B., Chiodega, V., Endrizzi, B., Benini, E., Guella, C., Gadotti, E., Forti, S., & Taddei, F. (2024). A mindfulness-based app intervention for pregnant women: Protocol for a pilot feasibility study. JMIR Research Protocols, 13, e53890. https://pubmed.ncbi.nlm.nih.gov/38567964/
