There are an endless number of jokes about a pregnant woman’s moods, and yet mood swings aren’t a laughing matter.
Everyone knows that mood swings are caused by the influx of hormones during pregnancy. These hormones — necessary for a child's development — have, shall we say, side effects. They can provoke anxiety, tears or anger [1, 2]. But you shouldn't blame everything on hormones. During pregnancy, one of the main sources of stress is the amount of unknowns [3, 4, 5]. Everything changes so quickly and you have a lot of thoughts on your mind — the health of the child, the upcoming birth, changes in your body, or financial issues. These concerns can spill out in the form of breakdowns and outbursts.
And these outbursts are beneficial. Numerous experiments, including one conducted by the well-known biologist Robert Sapolsky, have proven that emotional release has a positive effect on health [6, 7, 8]. Therefore, it’s important to understand the inevitability of mood swings, at least in the first trimester, until the hormonal storms subside. It’s also a good idea to relieve nervous tension. Here are positive ways to do so:
Talk to loved ones
The best thing you can do is talk to your partner and loved ones. Tell them how you are feeling. Explain to them that you cannot always control your emotions. It’s also a good idea to tell them you love and appreciate them — even if they are on the receiving end of one of your mood swings.
In times of stress, a warm conversation helps to release tension and relax [9, 10]. Your partner will also benefit from having the space to share their feelings. If your partner isn’t great at diving into their emotions, asking a question as simple as "What are you feeling now?" can help them open up. It’s a good idea to create a calm and relaxing space when having a heart to heart so that no one perceives worries are perceived as insults [11].
Hug
The touch of loved ones can significantly improve your well-being. Scientific research suggests that hugging, petting, and other forms of affection lower blood pressure and decrease the amount of stress hormones in the blood [12, 13]. Tell your partner that now you need more tenderness, affection and attention. Kiss, hug, and spend more time together. This is a good way to deal with sudden, negative emotions.
Stay here and now
Take time to do enjoyable activities that absorb attention. This can be meditation, painting, dancing, or anything creative. When your thoughts are completely occupied with what is happening in the moment, there will be no room for anxiety in your head [11].
Relax
Emotional swings will be less dramatic if you get enough sleep and get more rest. If possible, do not burden yourself with unnecessary things and arrange a quiet hour in the afternoon [14].
