Teared up over a toilet paper commercial? Snapped at your partner when they forgot to buy milk? It’s not that unusual for your moods to be surging and falling like the Richter scale these days. Here’s why pregnancy mood swings happen and how to cope, plus signs that what you're experiencing may be something more serious.
What are pregnancy mood swings?
Mood swings that happen during pregnancy are a lot like the mood swings that many women experience before their periods. You might feel happy one minute and sad, angry or anxious the next; or maybe you find yourself having bigger feelings over things that don’t usually make you all that emotional.
While your ricocheting moods might make you feel frustrated, these emotional surges are a totally normal — and even expected — part of being pregnant.
What causes pregnancy mood swings?
Your emotional rollercoaster ride is at least partially fueled by hormones. During pregnancy, the body ramps up production of estrogen and progesterone, which can trigger moodiness as well as other not-so-fun side effects like nausea and fatigue.
It’s not all about biology though. Hormones aside, it's no wonder your emotions are so up and down now that you're expecting: Just look at all the ups and downs you're going through. One minute you may be thrilled about becoming a mother (I've always wanted a baby!) — the next minute, you might be freaking out about becoming a mother (What the heck do I know about babies?). Know that these feelings are completely normal (and that you're going to be wonderful parent).
When do pregnancy mood swings start?
Emotional turbulence tends to hit hardest during the first trimester, as your body is adjusting to changing hormone levels. For some women, mood swings are one of the earliest signs of pregnancy, starting as soon as week 4.
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Many pregnant people find that the highs and lows start to even out as their pregnancy progresses, only for the mood swings to ramp back up as they near their due date. (Hey, you’ve got a lot on your mind by then!) Others find that their moods stay more sensitive throughout their entire pregnancy — and that’s normal, too.
Tips to manage pregnancy mood swings
Mood swings during pregnancy are normal, but there are ways to get on a more even keel. Try these strategies.
- Take the ride in stride. Mood swings are a completely normal part of pregnancy, which means it's normal if you're experiencing them.
- Try to bring your downs up. When you're feeling down, find ways to lift yourself up: Get an extra hour of sleep, treat yourself to a manicure or prenatal massage, sign up for a prenatal exercise class or plan a romantic dinner for two at your favorite restaurant.
- Document how you're feeling. Jotting down notes can help you and your doctor understand if your mood swings are normal or a sign of something more serious, like prenatal anxiety or depression. Download the What to Expect app to track your moods with the My Journal tool.
- Lean on your partner. They’re along for the ride too, so fill them in on your feelings — including your fears, concerns and joys. Let them know how they can help.
- Don't forget to visit the snack car. Eating regular snacks in between meals — ones that include protein and complex carbs, like a cheese stick and a handful of trail mix, for instance — may help steady your emotions. Nibbling on a sugary treat like a chocolate bar or doughnut may offer a quick pick-me-up, but it'll also lead to a sharp dip in blood sugar that will bring you crashing down soon after.
- Put self-care first. Get enough sleep, make time for regular exercise, eat healthy, satisfying meals and snacks, and limit sugary junk food.
- Stamp out stress where you can. Having a baby is a major life change, so try to keep other areas of your day-to-day life calmer. Try not to overload your plate with commitments, and make time for stress management tactics like journaling, meditation, yoga, regular baths or even just talking walks.
- Connect with others. Try a prenatal exercise class or support group, or sign up for a childbirth class. Meeting other moms-to-be is a welcome reminder that whatever you might be feeling right now, you’re not alone.
- Go to your prenatal appointments. Regularly seeing your provider gives you a chance to talk about your concerns as they come up, so they’re not weighing on your mind. Knowing you’re doing your best to keep you and your baby healthy will feel good, too.
- Ditch the guilt. People might expect you to be over-the-moon happy all the time about your pregnancy, but that’s not realistic. Don’t feel bad if you have mixed feelings about being pregnant or even about becoming a parent. You’re going through a big life change — and all of the emotions that come with it are 100 percent valid.
When to talk to your practitioner about pregnancy mood swings
Some ups and downs during pregnancy are par for the course. But intense or persistent mood changes that interfere with daily life could be signs of pregnancy depression or anxiety.
Let your provider know if you experience symptoms like:
- Feeling very sad, irritable or angry out of nowhere
- Feeling restless or having trouble concentrating
- Feeling fearful or panicky
- Changes in your eating or sleeping habits
- Lack of interest in things you normally enjoy, or feeling like you’re just going through the motions
- Feeling very anxious about becoming a mom or worrying about the baby
- Heart palpitations, rapid breathing or muscle tension
- Scary or intrusive thoughts that don’t go away
If have any of the symptoms above or simply don’t feel like yourself, tell your doctor or midwife right away. Taking steps to safeguard your mental health is important and will help you to have a more enjoyable pregnancy, not to mention give your baby the best possible start.
Your provider should also screen for mood and emotional well-being (including screening for postpartum depression and anxiety) during the comprehensive postpartum visit, according to the American College of Obstetricians and Gynecologists (ACOG). If you have a history of depression or suicidal thoughts, make sure to tell your doctor so that you can both monitor your emotional well-being closely and with additional professional care if warranted.
The following resources offer more information and support if you or someone you know may be suffering from a perinatal mood and anxiety disorder:
- Office on Women's Health (800-994-9662)
- National Library of Medicine, Medline Plus
- Postpartum Support International (800-944-4PPD)
- National Alliance on Mental Illness (800-950-NAMI)
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