How to cope with mood swings during pregnancy

Your body goes through a lot of changes during pregnancy. One of the prime reasons for mood swings is the change in your hormone levels. As your body gets ready for pregnancy, there is an increase in the hormones, oestrogen and progesterone1. While the increased hormone levels contribute towards the body’s natural process to ensure a healthy pregnancy, these changes certainly affect your mood.

It is also natural to feel many emotions as you are excited about having a baby but also worried about how you would manage everything. The physical changes in the body, nausea, sleep deprivation and fatigue combined with the effect of hormonal changes result in mood swings in most pregnant women.

Do mood swings happen throughout the pregnancy?

No two pregnancies are the same, nor even for the same woman! Generally, pregnant women experience mood swings in early pregnancy, say the first trimester, and then closer to the delivery date in the final trimester. Some may experience it at various levels throughout the pregnancy, while a lucky few won’t have them at all. But if you are experiencing it and it is affecting your daily life, then you need not worry. There are several ways to cope with it and we have tried to compile them in this article just for you!

Tips to cope with pregnancy mood swings:

Eat healthy and eat on time:

Have a balanced diet and do not skip meals. Pregnancy cravings might make things tougher for some women but try to ensure that your body gets the necessary nutrition. Talk to your doctor or a nutritionist to understand the best foods and supplements for you. If you tend to throw up when you eat, talk to the moms in your circle to get tips on how they managed their nausea during their pregnancy.

Take care of yourself:

There are so many things you want to complete before the baby arrives and you might tend to stop listening to your body so as to complete your to-do list. Remember that you are growing a baby inside you, so it is okay if you take rest or postpone certain things. Spend a little time everyday doing things that make you feel happier – listen to music, talk to friends, pamper yourself with a salon or a spa visit, watch some good movies, indulge in a hobby or simply rest when you feel that you might be stretching your limits.

Exercise:

Exercising not only helps you stay physically fit but it also helps in lifting your mood and gives you a sense of control³. Try to exercise daily, even if it is for a few minutes, but remember to speak to your doctor about it first.

Do not overdo yourself; instead, find a regimen that suits you based on your health and preferences. Walking, swimming, prenatal yoga, pelvic floor exercises and Pilates are few of the options that are safe during all trimesters, though you need to slow down during the third trimester.

Have a conversation with your partner

Frequent mood swings can be difficult for both the partners and can affect relationships. While some couples deal with the changes easily, it can get tough for a few couples given all the sudden changes in life. So, if you are experiencing a rollercoaster of emotions and your partner is having trouble understanding you or is also getting frustrated, it makes sense to sit together and talk about it. The partners should try to express their feelings instead of blaming each other. Being open about expectations and fears will help you both navigate through the tough times and focus on the beautiful parenting journey that you are to embark upon soon.

Remember, mood swings are normal during pregnancy and you do not need to stress about it. Just eat healthy, listen to your body, exercise regularly if possible, talk to someone when you are anxious about something and try to do things that bring you joy.

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FAQs

1. What causes mood swings during pregnancy?

Mood swings during pregnancy are mainly caused by hormonal changes, particularly fluctuations in estrogen and progesterone. These hormonal shifts can affect neurotransmitters in the brain, leading to heightened emotions. Physical discomfort, fatigue, and stress about the pregnancy can also contribute to emotional ups and downs.

2. How can I manage emotional outbursts during pregnancy?

To manage emotional outbursts, try calming techniques such as deep breathing, prenatal yoga, and mindfulness. Maintaining a balanced diet, staying physically active, getting enough rest, and talking openly with loved ones can also help stabilize your mood. If emotional outbursts are frequent or severe, consider speaking to a healthcare provider or counselor.

3. When should I be concerned about mood swings in pregnancy?

While occasional mood swings are normal, you should be concerned if feelings of sadness, anxiety, or irritability persist for more than two weeks, or if they interfere with your daily life. This could be a sign of prenatal depression or anxiety, which requires professional support.

4. Are there natural remedies to help with mood swings during pregnancy?

Yes, several natural remedies may help. These include light exercise, aromatherapy, herbal teas (with your doctor’s approval), journaling, and listening to calming music. Always consult your healthcare provider before trying new remedies during pregnancy.

5. Can mood swings affect my baby?

Short-term mood swings are unlikely to harm your baby. However, prolonged stress or untreated mental health conditions during pregnancy may affect fetal development. Managing your emotional well-being is important for both you and your baby’s health.

More Pregnancy & Maternity Tips  

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References & Resources

1 Pregnancy Mood Swings