Mood swings are a normal side effect of pregnancy. 

You may find yourself excited about being a parent one moment, and in tears and overwhelmed the next. 

But what really puts you on an emotional rollercoaster during pregnancy?

Pregnancy is a wild ride full of happy highs and gloomy downs. 

Just like some women experience irritability just before their period arrives every month, these same women may struggle with feelings of frustration and anger during pregnancy.

Mood swings during pregnancy are caused by a variety of factors, including your rapidly changing hormones, the physical discomforts of pregnancy, and the very-normal worries and anxiety of what is coming up. 

Changes in Hormones Levels

Significant changes in your hormone levels can cause emotional distress, which can really hit you at any time of the day.

Estrogen and progesterone rapidly increase during pregnancy, especially during the first 3 months. 

They are basically the recipe’s ingredients for your meltdown. 

Estrogen affects your level of neurotransmitters, which are brain chemicals that regulate your mood. 

That’s why it’s no surprise that you might experience mood imbalances, anxiety, and irritability. 

On the other hand, progesterone tells your muscles to relax, partially to prevent premature contractions of the uterus. 

As a result, it can cause fatigue, constipation, sluggishness, and even sadness. 

 Mood swings are mostly experienced during the first trimester between 6 to 10 weeks and then again in the third trimester as your body prepares for birth.

Physical Changes and Discomfort

It’s completely normal for a pregnant woman to feel fatigued, especially during the first and third trimesters because:

• Your body is producing more blood to carry nutrients to your growing baby. 

• Your blood sugar levels and blood pressure become lower. 

• The hormone progesterone makes you too relaxed.   

In fact, no matter how much sleep you get, you will continue to feel depleted.

Morning sickness is another common early pregnancy symptom, which can contribute to mood swings. 

The stress of wondering if and when your next nausea spell will hit can disrupt your peaceful mindset and take a toll on your mood over time. 

While some women feel excited about watching their bellies expand, others can feel anxious and sad. 

This is especially true for women who have a history of body image struggles.

Stress and Anxiety

It is natural to feel anxious and worried about everything that can possibly go wrong during pregnancy and childbirth. 

Prenatal testing and anxiety about the results can also cause emotional distress. 

Stress about life adjustments and finances might make you feel bitter, worried, or edgy too.

It’s no wonder your mood may vary, your life is about to change in a very big way.

Furthermore, if you’ve experienced complications or  a miscarriage in the past, your anxiety is completely understandable. 

Read our article about how to deal with the grief of a miscarriage.

How to Manage Your Mood Swings?

Keeping your temper under control when you feel constantly cranky is challenging. 

Know that you are not alone and that what you are experiencing is normal. 

However, that doesn’t mean there aren’t things you can do to make it a little easier.

The following tips will help manage your stress level and make your pregnancy a little easier:

Don’t Be So Hard on Yourself

The only thing worse than feeling bad is feeling bad about the fact that you’re feeling bad. 

If you overreact to a situation, remind yourself that your hormones are to blame. 

Make sure your friends and family members understand how you are feeling and what you are going through.

Explain to them that you might occasionally snap or react in a surprising way.

Remember, you are not alone in this experience and it will all pass with time.  

Get Plenty of Sleep

During the first and third trimester, you may struggle a lot to get quality sleep.

However, try to stick to a bedtime routine and engage in some breathing exercises before bed.

Furthermore, if you can take a nap during the day, take one even if it means napping at your desk at work. 

Take every opportunity to rest, so you’ll have the stamina to go on with your daily tasks. 

Try Meditation

Meditation can help reduce negative emotions and increase feelings of well-being.

Don’t worry if you’re not sure where to start – there are many free meditation apps online to try. 

You can also learn to stretch, move, or just breathe through moments of intensity.

Eat Well

If you’ve ever gotten “hangry,” you know that a lack of food can lead to an undesirable outburst.

Make sure you eat healthy, nutritious meals and snacks to fuel your body and energize your brain. 

Sustained energy will help you stay calm, cool, and collected. 

Go For a Walk

Walking is one of the best forms of exercise, whether you are pregnant or not.

It actually help in:

• Boosting your mood and energy levels

• sleeping better 

• Reducing backaches, constipation, and bloating

• Keeping your weight in check

Communicate with Your Partner

Let your partner and kids know that it’s not their fault if you lose your temper or burst into tears unexpectedly. 

Try to communicate your emotions and apologize in advance for those momentary periods of irritability. 

And make sure you tell your partner you need space and time to yourself whenever you feel so awful.   

Connect with Other Mums

Talking to others about your mood swings and worries can help you feel normal.

There are forums and social media groups where you can connect with other expecting moms who can relate to your current status.

Take Prenatal and Childbirth Courses

Taking childbirth education classes or hiring a doula can help reduce anxiety.

In fact, feeling more prepared for pregnancy challenges and having support can improve mood swings. 

Because the more you learn, and the more supported you feel, the less anxious you’ll be.  

If you’re too worried you might actually be depressed or have an anxiety disorder, talk to your obstetrician or a psychologist to help you cope.

You can also reach out to me in my email to talk about your emotional struggles during pregnancy. 

You don’t need to suffer silently!