5 Tips on How to Deal with Diverse Mood Swings During Pregnancy
A baby is believed to complete a mother and a family; therefore, pregnancy announcements bring a wave of happiness and smiles to everyone in the family.
While there are numerous things to plan for, the expecting women have to deal with and transition through a lot of changes in their bodies and lifestyle.
This is an indivisible part of the journey, but indeed, it does have a deep impact on the would-be mommy's life during pregnancy and even after childbirth.
How Life Turns Upside Down During Pregnancy
During pregnancy, the mum’s life turns upside down entirely since she can see her body changing and those extra kilos going up every month. Mentally, she is always thinking of preparations she needs to make before the baby arrives so that she can keep him safe and comfortable.
Another change in her body that she needs to conquer is hormonal fluctuation; something she has no idea of, and there are not any benchmarks to refer to. Therefore, becoming aware of the changes helps by being prepared for them and handling them better.
Thus, in this blog, we will discuss a critical subject that every woman has to haggle with, which is pregnancy mood swings.
Apprehending Pregnancy Mood Swings
Mood swings are often heard of, which is common in females since their hormone levels fluctuate monthly during menstruation for a few days. So, though most of them would think they will manage the mood swings during pregnancy like a pro, it is challenging later on since the fluctuation levels are higher for nine long months.
Also, you will feel different every few days, so you should know how to overcome mood swings during pregnancy to enjoy every moment of this precious journey.
Remember how you feel, and your comfort will have a direct impact on the little life growing inside you, so it is best to know the right strategies and adopt them effortlessly in your daily routine for the best results. But before we dive into the strategies, let's identify the causes and symptoms for better understanding.
How Expecting Mothers Goes On A Roller Coaster Ride Due To Hormonal Changes
Let us first understand mood swings in a layperson's language for individuals who do not have clarity on this. An expecting mother goes on a roller coaster ride due to hormonal changes.
One activity that she would like and enjoy one day may seem boring to her the next day, and her family will not be able to understand the reason behind this drastic change. Also, there are changes in the desire to eat something, which is most common in this phase.
The shift from the craving for sweet to spicy or tangy is definitely irritating for the lady, and this further leads to emotional turmoil. Thus, knowing how to deal with mood swings during pregnancy not only aids the mommy-to-be but is also helpful for family members since they have no clue how to handle the situation and are always on their toes to keep her happy.
Causes for Mood Swings During Gestation
As your body acclimates to support a growing life, hormones like Estrogen, progesterone, and cortisol in your body start streaming in new ways. These major hormonal transitions often manifest as heightened emotions or feelings that seem unnecessary to the situation at hand.
In addition to hormonal changes, common pregnancy discomforts like fatigue, nausea, body aches, and stress can heighten emotions too. As you transition into motherhood, your changing social dynamics and identities can also amplify mood fluctuations.
Common Symptoms and Experiences During Pregnancy
Are you wondering what pregnancy mood swings might look, feel, or seem like day to day? Here are some of the most frequent experiences mamas report:
- Intense irritability - Feeling irrationally annoyed by small things
- Sudden sadness - Plummeting into tearful breakdowns spontaneously
- Heightened anxiety - Panic over pregnancy or the future
- Manic energy - Bursts of motivation/productivity
- Mood fluxes - Cycling quickly between highs and lows
- Disproportionate reactions - Big feelings over small triggers
- Withdrawal - Isolating from loved ones unexpectedly
Recommendations on How to Handle Mood Swings
Now that we understand the fundamentals, below are some valuable tips on how to manage mood swings during pregnancy. While you go through them, you may discover that these are very basic and easy strategies, yet you tend to ignore them and end up getting frustrated.
Undoubtedly, a well-designed routine is a great approach, but it may not be effective during pregnancy since every day, there is a change of mood, likes, and dislikes. Thus, during this phase, it is more important to concentrate on things that elevate your mood and make you happier. Happiness and comfort are crucial contributors to the mom's and growing baby's well-being.
We have compiled the best tips for you, but we still recommend that you connect with your doctor and discuss your daily routine and mood swing triggers for the best solutions. Some women get agitated with smells and eating habits, while others lose interest in activities they used to enjoy earlier.
One mistake that most pregnant women commit is that they struggle hard to complete such activities and, hence, end up irritated and disheartened, which further leads to hormonal imbalance and emotional turmoil. So, just go ahead and try adopting these tips in your routine and lifestyle for some fantastic results.
Tip 1 - Integrate Deep Breathing Exercises
One of the quickest, most accessible ways to self-soothe from mood drops is through breathwork. Taking long and full breaths engages the parasympathetic nervous system to prompt feelings of calm fast.
Not only is deep breathing an evidence-based way to dial down stress, but it also balances hormones linked to mood, like cortisol. It's pretty powerful for such an easy tool!
Here are some simple deep breathing techniques to try during pregnancy:
- Morning breathwork - Start your day by taking ten long, slow belly breaths. This grounds emotions to set an even keel.
- 3-part breaths - Inhale fully into your belly, rib cage, and chest for counts of 4. Pause, then exhale slowly.
- Paired phrases - Sync mantras like "I am" on the inhale and "at peace" on the exhale.
Fold brief 1 to 5 minutes of breathwork sessions into your daily routine when emotions run high or mood swings strike. You will teach both your body and baby to relax completely!
Also Read: How To Cure Back Pain During Pregnancy?
Tip 2 - Engage in Gentle and Subtle Exercises
Along with deep inhalation, gentle movement is another fast-acting mood booster during pregnancy. Light exercise releases feel-good endorphins and neurochemicals in the body that uplift emotions.
It also alleviates physical discomforts linked to mood swings like fatigue, body aches, and restlessness. Getting your circulation going with subtle activity stabilizes those hormonal highs and lows, too.
Here are some recommended prenatal workouts you can try:
Everyday Movement
- Light walking
- Gentle stretching
- Swaying/dancing
- Prenatal yoga flows
2-3x a Week
- Low-impact cardio (stationary biking, swimming)
- Prenatal strength training
- Prenatal Pilates or barre
Start slow, adjust to your energy levels each day. Even 5-10 minutes delivers emotional benefits, so work with what your body gives you!
Also Read: 15 Safe Cardio Exercises for Pregnant Women
Tip 3 - Be Completely Mindful of What You Eat
Are you aware of the proverb "you are what you eat"? This rings especially true during pregnancy when nutrition directly impacts your physical health and emotional well-being.
The influx of hormones already makes mamas more sensitive to blood sugar and energy fluctuations from meals. So, being mindful of how and what you eat helps stabilize your mood from wider swings.
Here is an overview of mood-friendly pregnancy foods to focus on, along with ones to moderate:
Eat More Of
- Omega-3s - Found in seafood, nuts, and seeds
- Carbs - It includes whole grains and starchy veggies
- Protein - Meat, eggs, dairy, beans, and lentils
- Fruits or Vegetables - Broccoli, spinach, and berries
Eat Less Of
- Refined carbs like white breads, kinds of pasta, and sweets
- Caffeine or alcohol
- Fried or processed foods
As much as possible, emphasize whole, nourishing foods over empty calories. Stay hydrated with water between meals, too. Hunger and dehydration can exacerbate mood drops!
When emotions run high, lean on snacks like yogurt, nuts, and fresh fruits/vegetables. This curbs cravings for feel-good yet mood-zapping foods.
Also Read: How to Improve Haemoglobin Naturally During Pregnancy?
Tip 4 - Be Vocal About Your Feelings
With hormones and emotions running high during pregnancy, speaking up when you feel off or moody is essential. Bottling up amplifies feelings of isolation or resentment that influence mood swings.
Instead, be vocal! Verbalizing your experiences not only feels therapeutic but invites support from loved ones, which boosts emotional well-being.
Here is how to effectively communicate throughout pregnancy:
With Your Life Partner
- Share emotional needs, such as extra affection, words of reassurance, etc.
- If conflicts arise, table heated discussions for later once emotions settle
- Plan regular check-ins to voice worries, excitement, and more
With Friends and Family
- Set expectations on availability as energy or moods fluctuate
- Speak up about feelings of being overwhelmed or overstimulated
- Ask for help decluttering life stuff that can be stressful
Remember, your feelings are valid, mamas! Being vocal fosters the empathy and support you deserve.
Tip 5 - Practice Self-Compassion
Finally, speaking gently to yourself by practicing self-compassion is vital for balancing emotions through a mood swing. With so much change in your body and life, self-criticism only fuels sadness, anxiety, and irritation.
Instead, talk to yourself as you would a close friend in need of comfort. Acknowledging this experience is more complex than permitting yourself to feel crummy without judgment. Recognize that mood swings are normal, and you are doing a great job, mama!
Also, engage in regular self-care rituals that make you despite what this transition to motherhood brings. Simple acts like:
- Enjoying favorite hobbies - Reading, crafting, or movies.
- Doing your self-care routine - Face masks, baths, skin, and hair care
- Getting fresh air and sunshine
- Laughing - Funny shows, videos, and time with friends
Showing yourself compassion bolsters emotional resilience, bringing more balance and joy as your body navigates pregnancy. You deserve it!
Key Takeaways
We hope these five research-backed tips help you handle pregnancy mood swings effectively. So, you now know how to overcome mood swings during pregnancy.
Getting proactive with self-care allows you to master the mental-emotional side of this journey just as much as the physical. While mood swings can feel intense at the moment, remember they are regular and temporary. Be patient with yourself!
Consequently, supporting your emotional well-being now fosters healthy and happy habits for your little one down the road. If things aren't falling in place even after trying these suggestions, seek specialist advice without hesitation.
Also Read: How to Sleep Better at Night During Pregnancy?