Second Trimester Guide: Build Your Support Team, Prep for Birth & Feel Empowered
Spent hours researching the perfect stroller? You’re not alone!
Many parents dive deep into gear reviews but spend far less time preparing for labor, birth, and postpartum—arguably the most life-changing events ahead.
The good news? The second trimester is the ideal window to prioritize what truly matters. With energy levels up and morning sickness fading, now is the time to take proactive steps that will set you up for a more comfortable pregnancy, a smoother birth, and an easier recovery.
This checklist covers the must-do tasks to help you feel empowered, comfortable, and prepared—including the #1 thing that will make the biggest difference: finding the right support team. Let’s dive in!
Build Your Support Team
Your care team should extend beyond just your OB or midwife. Surrounding yourself with the right support providers can enhance comfort, minimize discomfort, and create a more empowered and positive pregnancy and birth experience.
Essential Players
These essential providers can make a world of difference in your pregnancy, birth, and recovery. The best part? Many of them are covered by insurance, making it easier to get the support you deserve without breaking the bank.
Choose the Right Provider
Does your OB or midwife align with your birth goals? If not, it's not too late to switch! Research their cesarean rates, induction policies, and overall philosophy on birth. Your provider’s approach can significantly impact your experience.
Not sure where to start? Stay tuned for our upcoming post on how to choose the best provider for your needs!
Hire a Doula
A doula provides continuous emotional, physical, and informational support throughout pregnancy and birth. Research shows that having a doula reduces interventions, lowers the risk of cesarean, and improves overall birth satisfaction.
✨Looking for expert guidance and hands-on support? Let’s chat! Schedule a free consultation to learn how I can help you feel confident, supported, and prepared for birth.
Consider a Pelvic Floor Therapist
Pregnancy and birth put stress on your pelvic floor muscles, which can lead to discomfort, incontinence, or prolapse. A pelvic floor therapist can help relieve pregnancy discomfort, prepare your body for birth, and assist with postpartum recovery.
See a Prenatal Chiropractor
Proper spinal and pelvic alignment can alleviate pain, improve fetal positioning, and potentially reduce labor length. Look for a chiropractor trained in the Webster Technique for the best prenatal support.
Find a Perinatal Mental Health Therapist
Pregnancy can bring emotional challenges—therapy is a great way to process fears, manage anxiety, and prepare for the postpartum transition. If you have a history of anxiety, depression, or trauma, finding a specialist now can be incredibly beneficial.
Additional Support Providers
These providers can add value to your pregnancy but are not essential. Consider adding the providers you feel you need to support your pregnancy.
Prenatal Massage Therapist
Regular prenatal massages can ease tension, reduce swelling, and promote relaxation. This is a great way to prioritize self-care during pregnancy.
Acupuncture
Acupuncture may help relieve nausea, back pain, and anxiety. It can also be used later in pregnancy to encourage cervical ripening and prepare for labor.
Nutritionist
A prenatal nutritionist can help you create a balanced diet to support a healthy pregnancy, optimize fetal development, and manage common concerns like nausea, gestational diabetes, or food aversions.
Support a Healthy Pregnancy
In the first trimester guide, we discussed small lifestyle changes that could set the foundation for a healthier pregnancy. (Missed our first-trimester guide? check it out here) But let’s be real—when morning sickness was in full swing and energy levels were low, making big changes may have felt impossible. Now that the second trimester has arrived, you’re likely feeling better, making it the perfect time to build sustainable habits. Establishing these routines now will make it easier to stick with them when third-trimester fatigue hits!
Fuel Your Body with Nutrient-Dense Foods
Support your baby’s growth by focusing on protein, healthy fats, and fiber-rich fruits and vegetables. Prioritize whole, unprocessed foods to nourish both you and your baby, and consider a high-quality prenatal vitamin to help cover any nutritional gaps.
Stay Hydrated
Proper hydration is crucial during pregnancy. It supports increased blood volume, aids digestion, and helps prevent swelling and headaches. Aim for at least 8-10 glasses of water daily, and consider adding an electrolyte drink if you're struggling with fluid intake. LMNT is a great option, as it contains essential electrolytes without added sugars or artificial ingredients.
💡 Try LMNT for yourself here!
Stay Active
Think of birth like running a marathon—you wouldn’t show up on race day without training, right? Labor is an endurance event, and staying active now can help you build the strength and stamina you’ll need. The Body Ready Method® is an excellent program designed specifically for pregnancy, focusing on strength, mobility, and alignment to help your body function at its best.
💡 I highly recommend checking out the Body Ready Method® program—you can find it here and start preparing your body for birth with expert guidance
Get Plenty of Rest
Sleep is essential for recovery, hormone regulation, and maintaining energy levels. As your belly grows, getting comfortable can feel like a challenge. Use a pregnancy pillow, place a pillow between your legs, and practice good sleep hygiene to improve rest quality.
Get Educated
When it comes to birth and parenting, there is no single “right” way to do things—only the way that feels best for you. Every decision, from your birth plan to how you care for your newborn, should reflect your values, preferences, and what makes you feel most supported. The key to making those decisions with confidence? Knowing your options.
Education isn’t about memorizing medical terms or following a rigid plan. It’s about understanding what’s available to you, weighing the pros and cons, and making informed choices that align with your needs. The more you know, the more empowered you’ll feel—whether during labor, in those first newborn days, or when making important parenting decisions.
Take a Comprehensive Childbirth Class
Hospital-based classes often focus on policies and procedures rather than the physiology of birth and your options. A high-quality, independent childbirth class will equip you with the knowledge and confidence to navigate labor and make informed decisions. Look for a class that covers:
✔ The Stages of Labor
✔ Pain Management Techniques
✔ Common Interventions, Risks, and Benefits
✔ Advocating for Yourself & Communicating Your Preferences
A well-rounded class can make a world of difference in your birth experience, helping you feel prepared, empowered, and in control of your journey!
Take a Newborn Care Class
Newborns don’t come with instruction manuals, but a solid newborn care class can help you feel more confident and prepared for those early days. Understanding your baby’s needs can make the transition to parenthood much smoother. And trust us, knowing what’s normal when it comes to diaper changes means fewer 2 AM Google searches and questionable diaper photos in the group chat!
Look for a class that covers:
✔ Diapering, Bathing & Umbilical Cord Care
✔ Newborn Sleep Patterns & Soothing Techniques
✔ Hunger Cues & Early Signs of Illness
✔ When to Call the Pediatrician
A newborn care class can take the mystery out of those early days and help you feel more prepared to meet your little one's needs with confidence!
Take a Breastfeeding Class
If you plan to breastfeed, preparing ahead of time can set you up for success. While breastfeeding is natural, it’s also a learned skill—for both you and your baby! A quality breastfeeding class can help you feel more confident and prepared by covering:
✔ Latch & Positioning
✔ Establishing & Maintaining Milk Supply
✔ Troubleshooting Common Challenges
✔ Knowing When & Where to Seek Support
Breastfeeding can be an incredibly rewarding journey, and having the right knowledge and support from the start can make all the difference!
Confidence Through Knowledge
There’s no one-size-fits-all approach to birth and parenting—only the path that feels right for you. By learning about your options ahead of time, you’ll be able to make informed choices that align with your values, preferences, and unique journey.
Education isn’t about rigid plans or memorizing facts—it’s about feeling prepared, confident, and supported as you navigate labor, newborn care, and feeding choices. The more you understand, the more empowered you’ll be to trust yourself, advocate for your needs, and embrace this incredible transition into parenthood.
The Fun Stuff
While these tasks may seem like a top priority, they are not as crucial as the ones above. It’s easy to get caught up in baby gear, nursery decor, and celebration plans, but remember that preparing for birth and postpartum will have the most significant impact on your transition into parenthood. That said, these activities can still bring joy and excitement to your pregnancy journey—just be mindful not to let them overshadow essential preparations.
💡 Set aside time each week to focus on both practical preparation and fun tasks. That way, you can enjoy the excitement of planning without feeling overwhelmed!
Start a Baby Registry
Creating a registry is an exciting milestone, but it’s easy to get carried away with adorable outfits and trendy gadgets. Instead of filling your list with every baby product on the market, focus on items that will genuinely make life easier in the newborn stage.
Must-Have Essentials:
✔ Infant Car Seat – Required for hospital discharge and safety on the road.
✔ Swaddles & Sleep Sacks – Help soothe your baby and encourage better sleep.
✔ Diapers & Wipes – Newborns go through a lot of these!
✔ Postpartum Recovery Items – Don’t forget to care for yourself with items like perineal spray, adult diapers, and nipple balm.
✔ Feeding Supplies – Whether breastfeeding or bottle-feeding, essentials like a nursing pillow, bottles, and burp cloths will come in handy.
💡 Some registry sites offer discounts on unpurchased items, so it’s worth adding even things you plan to buy yourself!
Decorate the Nursery
Designing your baby’s nursery is a fun way to nest and prepare for their arrival. However, keep in mind that most newborns sleep in their parents' room for at least the first few months. Instead of stressing over having the “perfect” nursery, focus on creating a functional and calming space that meets your needs.
Prioritize these essentials:
✔ Safe Sleep Space – A bassinet or crib that meets safety standards.
✔ Diaper Changing Station – A designated spot with diapers, wipes, and creams.
✔ Comfortable Chair or Glider – Essential for late-night feedings and snuggles.
💡 Set up a baby care station in your bedroom with diapers, burp cloths, and swaddles so everything is easily accessible for nighttime wake-ups!
Plan a Baby Shower
A baby shower is a wonderful opportunity to celebrate your growing family with friends and loved ones. Whether you prefer a traditional shower, a virtual gathering, or a more casual “baby sprinkle,” the most important thing is feeling supported and celebrated.
Ways to make your shower more practical:
✔ Start a meal train - Ask guests to sign up for a date to bring you a meal.
✔ Gift Cards - Get creative with asking for gift cards to meal delivery services, coffee shops or cleaning services.
✔ Books instead of cards - You can truly never have too many books for your little one and you can start building your library early by requesting guests give their favorite children’s book instead of cards.
💡 Platforms like Babylist make it easy to set up a fund for services like doula support, postpartum care, or meal delivery!
Take Bump Photos
Capture your growing belly with fun progress pictures! Whether you take casual selfies or book a professional maternity shoot, these photos will become treasured memories.
💡 The best time for a maternity shoot is between 28-34 weeks when your bump is round, but you’re still comfortable.
Plan a Babymoon or Fun Outing
The second trimester is often the “golden period” of pregnancy—your energy is higher, morning sickness has likely faded, and your bump isn’t too cumbersome yet. It’s a great time to enjoy a babymoon (a pre-baby getaway) or a fun date night with your partner before life gets busier.
Ideas for a babymoon or special outing:
✔ A relaxing beach trip or mountain retreat for fresh air and rest.
✔ A staycation at a local spa or hotel for a pampering weekend.
✔ A fun date night like a fancy dinner, comedy show, or movie night.
💡 If travel isn’t an option, plan a fun “babymoon at home” with takeout, movies, and a cozy setup—sometimes, the simplest moments are the most meaningful!
Prioritize Self-Care
Taking care of yourself is just as important as preparing for baby. Simple self-care activities like prenatal massage, gentle yoga, warm baths, and extra rest can help you feel your best.
💡 Even small moments of relaxation—like journaling or sipping tea—can make a big difference!
Enjoy the Journey
Pregnancy is a unique and transformative time in your life, and it’s okay to savor the excitement that comes with preparing for your baby’s arrival. Just remember that while registries, nurseries, and celebrations are fun, they shouldn’t come at the expense of birth and postpartum preparation. Balance is key—enjoy the planning process while also prioritizing the things that will truly support you when your baby arrives.
No matter how you choose to prepare, the most important thing is that you feel supported, informed, and excited about this next chapter! The second trimester is an exciting time of preparation and growth. Take things one step at a time, and enjoy the journey!
