Ah, pregnancy.
It’s often portrayed as the magical, glowing period when a woman radiates pure bliss.
There’s excitement, joy, and anticipation for the new addition to your family.
But if we’re being honest, alongside the joy of creating life, there are also some stormy emotional moments that can make you feel like you’re riding a hormonal rollercoaster.
One minute, you’re over the moon, and the next, you’re crying because the grocery store ran out of your favourite ice cream.
Sound familiar?
Cue the pregnancy mood swings!
If you find yourself crying for the most ridiculous things or suddenly feeling annoyed by the sound of your partner breathing in his deep sleep while you struggle for a comfortable position (yes, it happens), you’re not alone.
Pregnancy mood swings are real, unpredictable, and sometimes downright confusing.
But they’re also very normal.
So, if you’re feeling like your emotions are on a wild rollercoaster ride, take a deep breath.
You’re not alone, and there’s a way to navigate through them.
What Causes Mood Swings During Pregnancy, and How Do Hormones Play a Role?
Wondering what’s causing this whirlwind of emotions?
Let’s zoom in into what’s happening inside your body.
The main culprits? Hormones.
Yes, those little chemical messengers that regulate just about everything in your body are working overtime during pregnancy.
During the first few months, your body goes through significant hormonal shifts.
Oestrogen and progesterone, which are the two key pregnancy hormones increase exponentially during this period.
Oestrogen affects the part of your brain that regulates mood, which can make you feel emotionally heightened.
That’s why you might find yourself tearing up over a sitcom you’d usually laugh to, or getting frustrated at the tiniest inconveniences that come your way.
On the other hand, progesterone, while necessary for maintaining a healthy pregnancy, can have a more subtle yet impactful effect.
Higher levels of progesterone can contribute to feelings of tiredness and sadness.
It’s almost like nature’s way of telling you to slow down and take a breather.
Progesterone’s can also make you feel more irritable and vulnerable.
And it doesn’t stop there.
Other factors such as stress, fatigue, and the sheer reality of what lies ahead can exacerbate mood swings.
You’re also mentally adjusting to the idea of becoming a parent, which comes with its own emotional rollercoaster consisting of fear, excitement, doubt, and of course, anticipation, all rolled into one.
Stages of Pregnancy Mood Swings
Mood swings don’t play by the rules, but they tend to be more intense during certain stages of pregnancy.
It is highly likely you’ll experience the most fluctuations in the first trimester and the third trimester.
Curious as to why?
Let’s dive in!
First Trimester (Weeks 1 to 12)
The first trimester is the period when your body is undergoing rapid hormonal changes.
You’re adjusting to the fact that you’re pregnant and suddenly a second cup of coffee is not recommended.
Your body is also working overtime to support the new life growing inside you, and you might not feel physically your best.
Symptoms like morning sickness, fatigue, and food aversions are all contributors to those emotional fluctuations.
For many women, the first trimester is a time of processing big emotions.
“Will I be a good mum?” is often on replay which can add to the mood swings.
Second Trimester (Weeks 13 – 27)
The second trimester phase is often referred to as the ‘honeymoon phase’ of pregnancy because, for many women, the symptoms of early pregnancy ease up, and there’s a surge in energy.
So, if you’re looking to give yourself a baby moon you so rightly deserve, this is the best time!
You might feel more like yourself and find a welcome break from the emotional ups and downs.
However, even though mood swings are less common during the second trimester, they can still make an appearance when you least expect it.
Your hormones are still fluctuating, and your body is continuing to change in preparation for the next stage.
Third Trimester (Weeks 28 to 40)
Dear mummies, welcome to the third trimester.
By now, you might feel like you’re ready for the baby to just arrive already.
Physically, you’re likely exhausted.
Sleep can become elusive, thanks to an ever-growing belly, aches, and discomfort.
You may also feel more anxious as labour approaches.
Thoughts about how you’ll manage postpartum life and the whole idea of caring for a newborn are common.
This may also cause stress and emotional turbulence.
At this stage, you might find yourself more irritable or emotional.
This is extremely common considering all the changes your body is going through.
So, give yourself a break mummies.
You are after all carrying extra weight, dealing with discomfort, and possibly losing a lot of sleep during this period.
How Can Partners and Family Members Provide Support During Mood Swings?
Being pregnant can feel like an emotional rollercoaster, but guess what?
Your loved ones are right there with you, whether they’re safe and buckled in for the ride or clinging to the safety bar in terror.
It’s important to know how those closest to you can help during these unpredictable emotional moments.
Partners and family members may sometimes feel unsure about how to react, but their support can make all the difference.
Here are some tips to communicate with your loved ones on how they can be there for you:
- Offer reassurance: Often, the best way to help is by simply being there. A calm presence and reassuring words can be comforting when your emotions feel overwhelming.
- Create a judgment free zone: Partners, friends, and family should avoid phrases like, “You’re overreacting” or “It’s just the hormones.” Comments like that may make you feel dismissed. Instead, validation like, “I can see you’re going through a lot. How can I help?” can be much more supportive.
- Give space when needed: Sometimes, the best way to support someone going through mood swings is by giving them the room they need. Whether that means a quiet afternoon alone or a nap, respecting a pregnant woman’s boundaries can be incredibly helpful.
- Be practical: When emotions run high, even simple things like doing the dishes or running errands can feel impossible. Partners and family can help manage daily stress by taking on more household chores, preparing meals, or offering a hand with tasks.
- Communicate regularly: Check in often and ask, “How are you feeling today?” The act of listening without jumping in with solutions can make a huge difference. Just having someone to talk to about your feelings can ease some of the emotional burden.
Practical Tips to Help Expecting Mummies Manage and Reduce Mood Swings
While mood swings are a natural part of pregnancy, there are practical strategies that can help keep them in check.
Here are some ways to keep those emotional waves from crashing too hard:
- Prioritise rest and sleep: We’ve all been there, when you’re sleep deprived, everything seems worse. Pregnancy can take a toll on your energy levels, so ensure you’re getting plenty of rest. If a full night’s sleep is impossible, taking naps and prioritising relaxation can help.
- Maintain a healthy diet: Ever heard the term ‘hangry’? Pregnancy cravings might have you reaching for snacks, but maintaining a balanced diet with nutrient rich foods can help stabilise your mood. Low blood sugar can cause irritability, so try to eat small, frequent meals to keep your energy up.
- Stay physically active: Regular exercise, even if it’s just a short walk or prenatal yoga session, can help release endorphins which are those wonderful feel good chemicals. Exercise also reduces stress and can help alleviate feelings of anxiety or depression.
- Make time for self-care: Pamper yourself! Whether it’s a warm bath, a quiet moment with your favorite book, or a much needed massage, self care is crucial. Taking time to nurture your own well being can significantly improve your emotional state.
- Practice mindfulness and meditation: Techniques like mindfulness, breathing exercises, or pregnancy safe yoga can help center your mind and body. These practices help to lower stress levels, keeping your mood more balanced.
- Talk it out: If you’re feeling overwhelmed, share your concerns with your loved ones that can offer support. Whether it’s your partner, a friend, or a therapist, talking about what you’re experiencing can make it feel less isolating.
When Should Mood Swings Be a Cause for Concern?
It’s perfectly normal to have moments of intense emotion during pregnancy, but there are times when mood swings can signal something more serious.
How do you know when to seek help?
If you experience prolonged sadness, difficulty coping with daily tasks, or persistent feelings of anxiety, it may be time to speak with a healthcare provider.
Symptoms of prenatal depression can include:
- Feeling consistently down or hopeless
- Trouble concentrating or making decisions
- Loss of interest in things you once enjoyed
- Thoughts of self-harm or harming others
If any of these resonate with you, reaching out to a doctor or mental health professional is critical.
Mental health is just as important as physical health during pregnancy, and addressing concerns early can make a big difference.
Lifestyle Changes and Self-Care Practices That Can Help Balance Emotions
As you journey through pregnancy, focusing on emotional self care is just as important as caring for your body.
Here are some lifestyle changes and self-care practices that can keep you feeling more emotionally grounded:
- Stay hydrated: Dehydration can intensify feelings of irritability and exhaustion. Keeping a water bottle nearby can help you stay hydrated throughout the day.
- Set boundaries: Say ‘no’ when necessary. Protect your mental space by avoiding unnecessary stressors, and don’t hesitate to take a step back from situations or commitments that drain your energy.
- Connect with your support network: Pregnancy can feel isolating, so make sure you have a strong network of friends, family, or even online communities to turn to when you need a sympathetic ear or a bit of advice.
- Treat yourself kindly: Pregnancy is a unique time in your life, and it’s important to give yourself grace. Let go of the pressure to have everything ‘perfect’ and allow yourself to experience the highs and lows without judgment.
Embracing the Emotional Journey
Pregnancy mood swings are, in many ways, a reflection of the incredible transformation happening in your body.
While they may leave you feeling overwhelmed at times, remember that these emotions are a natural part of this life-changing journey.
Embrace the messiness of it all, the joy, the frustration, the tear and even the unexpected moments of laughter.
Each emotion, whether high or low, is part of the process of becoming a mother.
Though understandably difficult, instead of battling against your feelings, try to welcome them with open arms.
Allow yourself to cry when you need to, laugh at the small, silly things, and don’t be afraid to ask for help when it feels like too much.
It’s okay not to have everything figured out.
Being a mum is a journey of learning something new everyday.
Remember, your body is doing something extraordinary, and it’s okay if that comes with a few bumps along the way.
Lean on your support system, whether it’s your partner, family, or friends, and be kind to yourself.
Take breaks, breathe deeply, and give yourself permission to rest when you need it.
At the end of the day, pregnancy is just one chapter in your incredible journey toward motherhood.
The mood swings, though challenging, are temporary.
What matters most is that you’re growing not only a baby but also a stronger, more compassionate version of yourself.
So, buckle up and ride the emotional waves with grace, because before you know it, you’ll be holding the greatest gift of all.
Good luck, mummies, you’re doing great!
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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