Mood swings are a very common experience during pregnancy. In fact, over three-quarters of all pregnant women report experiencing mood swings across all three trimesters.
What causes them?
Hormones to start! There are massive hormone changes in pregnancy, and these impact how we feel both physically and emotionally. It can feel like you’re in a totally new body that isn’t cooperating with you. New coping skills and sources of support are needed for many people during pregnancy. Beyond hormones, pregnancy can be a generally stressful time. There are new concerns about relationships, work, and finances. Add in any health complications, and you have a recipe for challenging moods.
Tips!
There are so many ways to positively influence mood swings. Even if they still happen, new ways to cope will leave you feeling less surprised and more capable.
- Get more zzz’s. Working on sleep amount and quality is a way to improve mood. Try turning off all screens an hour before bedtime for a week. This is an effective way for many people to get more rest.
- Eat regularly, especially avoiding hangry moments. Those with special considerations, like gestational diabetes, may need expert support to improve nutrition and mood.
- Meditate, journal, or find other ways to relax your mind regularly.
- Move your body! Any kind of physical activity releases hormones that help with mood. Doing what you enjoy is key, so it doesn’t feel like a chore.
- Socialize. Spending time with friends and loved ones is a research-backed way to boost your mood.
- Talk about it. Sometimes talking about mood swings can help identify a trigger or a time when you need more support. Always having a swing at dinner time? Maybe you need help with cooking, the mental load, and more!
Bottom line? If your mood swings are not manageable, or they’re impacting your day-to-day life or relationships, talk to your OB provider! These can be signs of a perinatal mood disorder, and you deserve to feel better and have support.
Reviewed by the Ovia Health Clinical Team
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Sources
- “Emotions During Pregnancy.” NCT. National Childbirth Trust, n.d. Web.
- Polman, R., Kaiseler, M., & Borkoles, E. (2007). Effect of a single bout of exercise on the mood of pregnant women.
- Claire S. Traylor, Jasmine D. Johnson, Mary C. Kimmel, Tracy A. Manuck, Effects of psychological stress on adverse pregnancy outcomes and nonpharmacologic approaches for reduction: an expert review, American Journal of Obstetrics & Gynecology MFM, Volume 2, Issue 4, 2020, 100229, ISSN 2589-9333, https://doi.org/10.1016/j.ajogmf.2020.100229.
