I'm pregnant...now what? 4 things to do in the early stages of pregnancy

So, you’ve just discovered you're pregnant, and you're probably experiencing a whirlwind of emotions. The early stages of pregnancy can feel overwhelming, but with the right information and support, you can navigate this incredible journey with confidence.

Let's take a closer look at what steps to take first on this exciting journey. 

1. Confirm your pregnancy and take the initial steps

If you've taken a home pregnancy test and gotten a positive result, you're likely pregnant. And choosing the right provider and scheduling your first prenatal visit are the first steps in preparing you for this new stage in your life.

Choose your healthcare provider

Selecting the right healthcare provider is crucial and also dependent on the region where you live. Your options include:

• Obstetrician-gynecologists (OBGYNs) who specialize in pregnancy and can handle both routine and high-risk situations.
• Family medicine doctors who provide comprehensive care for low-risk pregnancies.
• Certified nurse midwives who offer personalized care with a focus on natural childbirth.

Consider factors like the provider’s philosophy of care, location, hospital affiliations and insurance acceptance. For many people, pregnancy is one of the first major healthcare events in their lives, so it’s important to feel confident in your support team.

Schedule your first prenatal visit

Most providers recommend scheduling your first appointment between weeks 8 and 12 of your pregnancy. During this visit, here’s what you can expect:

• Confirmation of your pregnancy (either by ultrasound if you are far enough along or blood work, especially if you have other health concerns)
• Review of your medical history
• Physical examination
• Blood tests as needed
• Discussion of prenatal vitamins and lifestyle changes

2. Implement essential lifestyle changes for a healthy pregnancy

Things start to change immediately once you become pregnant. Attention to nutrition, exercise, what to avoid and more can feel daunting, but with the right guidance, you can make simple lifestyle changes to support a healthy pregnancy and healthy baby.

Nutrition to fuel you and your growing baby

Focus on a balanced diet rich in folate (leafy greens, citrus fruits), protein sources (lean meats, fish, eggs), whole grains and calcium-rich foods (dairy, leafy greens, fish). You need only about 300 extra calories per day—and remember, quality matters more than quantity.

Prenatal supplements

Even with a healthy diet, prenatal vitamins ensure you're getting essential nutrients, including:

• Folic acid (400-800 mcg daily) helps prevent birth defects
• Iron supports increased blood volume
• Calcium and Vitamin D promote strong bones
• DHA supports brain development

If your vitamin makes you feel nauseated, try taking your prenatal vitamin at night right before bed.

Exercise: How to stay active safely

Regular exercise during the early stages of pregnancy benefits both you and your baby. Safe activities include:

• Walking is gentle, low impact and easy to maintain
• Swimming is an excellent full-body workout with joint support
• Prenatal yoga improves flexibility, reduces stress and is also a great way to connect with your changing body and your baby
• Light strength training with proper form and lighter weights can be an effective workout

If you were running prior to pregnancy, gentle jogging is safe into the early third trimester, as long as there are no other medical contraindications. Avoid contact sports, activities with fall risks and exercises lying flat on your back after the first trimester. And always get your provider's approval before starting any exercise routine.

What to avoid during pregnancy

Protect your developing baby by avoiding:

• Alcohol 
• Smoking and secondhand smoke
• High-mercury fish like shark and swordfish
• Raw or undercooked foods, including sushi and soft cheeses
• Excessive caffeine (limit to less than 200mg daily)

3. Manage common symptoms in the early stages of pregnancy

Many women experience symptoms like morning sickness and fatigue during the early stages of pregnancy. Even if you’re not feeling your best, there are simple steps you can take to care for yourself and manage symptoms, so you can fully enjoy your pregnancy.

Morning sickness

To minimize nausea:

• Take your prenatal vitamin at night just before bed
• Eat small, frequent meals
• Keep crackers by your bedside
• Try ginger tea or supplements
• Stay hydrated with small sips
• Avoid strong smells and spicy foods

Fatigue

To combat extreme tiredness:

• Prioritize 7 to 9 hours of sleep
• Take short naps when possible
• Maintain light exercise as approved by your provider
• Don’t be afraid to ask for help with daily tasks

Other common early pregnancy symptoms

Beyond nausea and fatigue, early pregnancy can come with a long list of symptoms and changes. Here are a few simple tips for managing the most common symptoms:

• Breast tenderness: Wear supportive bras and use warm or cold compresses as needed.
• Frequent urination: Stay hydrated, lean forward when urinating and avoid excessive caffeine.
• Mood swings: Get fresh air, talk to your support system and engage in light exercise regularly to boost your mood.

4. Create your emotional support system

Pregnancy may only last for nine months, but the changes you’re about to experience are long-lasting. It’s not a trite saying that “it takes a village” to raise a child—and now is the time to start building that village.

Speak with your healthcare provider

Hormonal changes and life adjustments can cause mood swings, anxiety and mixed emotions throughout your pregnancy stages. These feelings are completely normal.

If anxiety or depression feels overwhelming, you’re not alone. Speak with your healthcare provider about resources and support available to help you get back to feeling like yourself.

Involve your partner

Strengthen your relationship during your pregnancy journey by:

• Communicating openly about needs and concerns
• Making a birth plan to facilitate the best possible experience during childbirth (but always remember that every birth is unique and beautiful and may not follow any plan perfectly)
• Attending appointments together when possible
• Sharing responsibilities for meal planning and household tasks
• Planning together for practical matters like finances and childcare

Build your support network

Building community during your pregnancy will mean you have support when you need it after your baby arrives. Connect with other pregnant women, online communities, local pregnancy classes and support groups. Don't hesitate to seek mental health professionals if needed.

Beyond the early stages of pregnancy

Looking ahead, regular prenatal appointments will monitor your health and the baby's development. Although individual needs may vary, here is what the typical schedule looks like in terms of appointments throughout:

• 4-week visits until around 28 to 32 weeks
• 2-week visits from around 30 to 34 weeks
• Weekly visits from 34 weeks onward

If you are at high risk, your provider will see you more frequently.

Your healthcare provider will be with you every step of the way to answer questions and address any concerns you have. They’ll also discuss timing for optional genetic screening, anatomy scans and other important tests as needed.

The early stages of pregnancy mark the beginning of an incredible journey. Focus on taking things one day at a time, making healthy choices and building a strong support system. Trust your instincts, ask questions freely and remember that your healthcare team is there to guide you through every step.

Ready to start your pregnancy care journey? Our experienced obstetrics and gynecology team is here to support you through every stage of pregnancy with confidence and expert care.

Explore our virtual pregnancy care program for more guidance, care and tools for every stage of your pregnancy.