Is Pregnancy Brain a Real Thing? Here’s What the Science & Your Therapist Says

Pregnancy is often painted as a time of glow and joy, but it’s also a period filled with unexpected changes. One of the most talked-about and often joked-about changes during pregnancy is the phenomenon known as “pregnancy brain” or “momnesia.” Many expecting mothers report feeling forgetful, feeling absent-minded, or having trouble concentrating. But is there any truth to the idea of “pregnancy brain,” or is it just another myth that’s been passed down through the years? Let’s explore this fascinating and somewhat puzzling part of pregnancy.

Recent research shows that during pregnancy, the brain undergoes structural changes, particularly in regions responsible for empathy, bonding, and emotional regulation. In other words, your brain is actually rewiring to prepare you for attunement to your baby’s needs. While you may notice a dip in your memory, concentration, or ability to multitask, researchers believe this isn't a sign of decline—it’s a sign of adaptation. Your body and brain are prioritizing what matters most right now: connection, caregiving, and creating space for new life. In addition to the impact of the actual changes happening in your social cognition, other factors like stress, sleep deprivation, and hormonal changes can affect memory and attention.

Though you can’t make this common experience of pregnancy go away, there are some things you can do to help you get through your day-to-day life. You can use alarms or notes as reminders for yourself in moments of forgetfulness. You can practice relaxation techniques and simplify tasks into smaller, more manageable pieces for when you are feeling overwhelmed. Even though sleep can be elusive during pregnancy, prioritizing rest when you can and trying to find a consistent sleep routine that works for you can be helpful. Lastly, leaning on social support can help you with daily tasks and remind you that you are not alone. 

If you’re pregnant and feeling overwhelmed, forgetful, or emotionally off-balance, therapy can help. At The Couch Therapy, we support expecting parents through every part of this transition, including the confusing, foggy moments of “pregnancy brain.” Whether you are pregnant with your first child or are already juggling little ones, therapy can offer a grounding space to make sense of the mental and emotional shifts you're experiencing. Because the truth is, you're not less capable—you're becoming deeply attuned, reshaping how you engage with the world and your growing family. Reach out today to connect with one of our compassionate therapists.

Blog Literary Reference: Farrar D, Tuffnell D, Neill J, Scally A, Marshall K. Assessment of cognitive function across pregnancy using CANTAB: A longitudinal study. Brain Cogn. 2013 Dec 6; 84(1):76-84.