Pregnancy mood swings: How to cope

What are pregnancy mood swings?

It's common to have mood swings – or emotional ups and downs – during pregnancy because of stress, fatigue, and hormonal shifts that affect your levels of neurotransmitters (chemical messengers in the brain). And, of course, you're dealing with a lot of life changes.

Everyone responds to these changes differently. Some moms-to-be experience heightened emotions, both positive and negative. Others feel more depressed or have anxiety during pregnancy.

As well as being a happy and hopeful time, pregnancy can be stressful and overwhelming. You may be worried about whether you'll be a good parent, whether your baby will be healthy, and how having a child will affect your career and your family's finances. You may also be concerned about how a new baby will impact your relationships – with your partner, friends, and other children you may have.

At times you may have mixed feelings about what's ahead. That's not surprising, considering the high expectations placed on parents. And the pressure often starts even before a baby is born.

When do pregnancy mood swings start?

Many pregnant women find that moodiness flares up in the first trimester, around 6 weeks to 10 weeks. Mood swings often ease in the second trimester, and then reappear as your due date approaches.

It's no wonder that mood swings tend to start early: That's when your levels of estrogen and progesterone are rapidly increasing to help maintain your pregnancy.

How can I manage pregnancy mood swings?

Try to remind yourself that emotional upheaval is normal right now. That said, making a conscious effort to nurture yourself can help you stay on an even keel during turbulent times.

• Take it easy. Resist the urge to tackle as many chores as you can before the baby comes. You may think you need to reorganize all the closets or put in serious overtime before going on maternity leave, but you don't. Put yourself at the top of your to-do list instead. After all, caring for yourself is an essential part of taking care of your baby.
• Bond with loved ones. If you have a partner, try to spend plenty of time together, and even go on a babymoon if you can. Strengthen your connection now, so you can really be there for one another after the baby comes. If you're single, do something to nurture your relationship with your friends and family, or look for a support group for single moms-to-be. This can provide vital support for you now, as well as after your baby's born.
• Do something that makes you feel good. This might mean taking time alone to do something just for you: Take a nap, go for a walk, get a prenatal massage, or see a movie with a friend.
• Talk it out. Air your worries about the future with understanding friends or other expecting moms. Just putting your concerns into words often helps you get a handle on them or gives you insight into solutions.
• Manage pregnancy stress. Rather than letting the frustration in your life build up, find ways to decompress. Try to get plenty of sleep, eat well, exercise, and have some fun. Identify sources of stress in your life and change what you can. If you feel anxiety creeping in, try meditation or other relaxation techniques, or talk to a therapist or counselor.

What if I can't shake my moodiness?

While mood swings during pregnancy are common, intense negative emotions that interfere with your day-to-day life could be a sign of something more serious, such as depression and/or anxiety.

If your mood swings are becoming more frequent or more intense, or if they last longer than two weeks, talk to your doctor or midwife and ask for a referral to a therapist. You may be among the 13 percent of women who battle mild to moderate depression during and after pregnancy. Signs of depression during pregnancy include, but are not limited to:

• Feeling sad or hopeless
• Crying more than usual
• Having less energy or motivation
• Eating too little or too much
• Withdrawing from friends, family, and the things that used to interest you

If you notice that your anxiety is interfering with your ability to function in your daily life, you may be suffering from an anxiety disorder. And if your mood swings become more frequent and intense, and you have difficulty sleeping, you might be having symptoms of bipolar disorder, a condition in which you alternate between periods of depression and mania.

If you suspect that you have any of these conditions, it's crucial to get professional help and treatment while you're pregnant. Research has shown that untreated emotional health problems can affect your baby's physical well-being and increase your risk of preterm labor and postpartum depression. Both psychotherapy and medication can be very effective for treating these conditions so you and your baby can be well during pregnancy and afterward.

"Often, mood concerns can cause unrelenting anxiety, worrisome thoughts, or profound feelings of sadness," says Juli Fraga, Psy.D., a psychologist in San Francisco who specializes in women's health and maternal mental health.

That's why it's so important to speak with a healthcare provider if you're experiencing symptoms for more than 10 days, she says. "They'll screen for perinatal mood concerns and make sure you're followed closely, as well as recommend therapy or medication if it's needed."