The third trimester can feel like a whirlwind of final checklists, physical discomfort, and emotional anticipation. Amid all of that, self-care becomes more important than ever. The right rituals can help you feel more grounded, connected to your body, and mentally prepared for what’s ahead.
Here are some powerful self-care rituals during the third trimester to support your wellbeing and prepare you for birth:
1. Journaling for Emotional Release
Taking a few minutes each day to write about your experiences, fears, or gratitude can reduce stress and help process your emotions. A guided pregnancy journal like Mama Notes offers helpful prompts to make journaling feel effortless.
2. Daily Mindfulness with Cards or Affirmations
Starting your day with a positive affirmation or a calming card pull can help you set the tone for the day and manage third-trimester mood swings.
3. Gentle Movement or Stretching
Prenatal yoga or light stretching helps relieve body tension and promotes blood flow. Even 10 minutes can leave you feeling more comfortable and at ease.
4. A Calming Evening Routine
Dim the lights, take a warm bath, use a sleep spray, and wind down with journaling or breathing techniques. This can improve sleep quality—something many mums-to-be struggle with in the third trimester.
5. Creating a Mindful Birth Space
Spend time visualising your ideal birth environment. Choose music, lighting, or scents that help you feel safe. This ritual helps you feel more mentally prepared for labour.
6. Talking to Baby
Connecting with your baby through voice or gentle touch can be an emotionally grounding daily ritual, deepening the bond before birth.
Final Thought
The third trimester is the perfect time to slow down and nurture yourself. These self-care rituals aren’t just relaxing—they’re part of your mental and emotional preparation for the next chapter. Create space for calm now, and you’ll carry that confidence into birth.
👉 Explore Mama Notes: The Pregnancy Journal for the Third Trimester