How to Cope with Sudden Mood Swings During Pregnancy

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Pregnancy is not only a physiological process, but a psychological one as well, as women experience various emotional shifts during pregnancy. The other emotional concern that most expectant women experience is mood swings. These moods could range from trolling and anxious, even to sudden crying or happiness at some point without any sign of provocation. To avoid getting overwhelmed by these mood swings, it is important that pregnant women understand the possible causes and seek ways to deal with it.

Causes of Mood Swings During Pregnancy

Pregnancy related mood swings are normal and are believed to stem from hormonal changes in the body as it prepares to accommodate the fetus. Oestrogen and progesterone levels rise during pregnancy and both of which can alter the neurochemical states of a woman and cause fluctuations in her mood (Evans et al., 2020). These hormonal fluctuations are compounded by the physical disorders and the feelings of stress associated with impending parenthood.

Furthermore, fatigue, changes in bodily structure, and stress from adjusting to a new life may result in mood changes. Some of the changes may be rapid and they include change in weight, feeling of nausea, skin and hair changes that may lead to the changes in one’s emotions and self esteem (Zerwas et al., 2018).

Managing mood swings involve using a range of coping strategies that help the individual maintain stability throughout the day.

Understanding and Accepting Mood Changes

The best way to start combating mood swings is by recognizing that they are a natural part of pregnancy. Women may feel guilty, frustrated, or maybe confused because of outbursts of hormonal changes but knowing that hormonal changes are the cause helps minimize those feelings (Shaw et al., 2021). Self-care and patience in reaction to feelings or moods is very important when going through this period.

Stress Management Techniques

Self care methods are very useful in reducing stress whereby an individual is capable of overcoming emotional turmoil. Relaxation techniques like taking deep breaths, being mindful, and practicing meditation can decrease stress and enhance mood. Various forms of relaxation techniques have been indicated to reduce anxiety levels and also enhance the emotional health of pregnant mothers (Glover et al., 2018).

Physical Activity

Certain forms of mild exercise, including walking, yoga, or swimming, can help stimulate the production of endorphins, the body’s natural ‘feel-good’ hormones. Research has also demonstrated that exercise is beneficial for pregnant women especially as it helps in reducing stress levels and enhancing the mood of a woman (Hodgson et al., 2019). This call should be made particularly where an individual wants to embark on a new exercise regime where there are numerous benefits of exercising that include exercising.

Seeking Support

What a difference it makes to have that sort of support! When one shares emotions, including a feeling of hope, with a partner, friends or family members, it helps to have some comfort from the elevated stress. Lastly, self-help groups for pregnant women enable the participants to find solace in the company of others who are faced with similar issues (Evans et al., 2020).

Adequate Sleep and Nutrition

Lack of sleep may increase the temper volatility level. Getting enough sleep and eating the right foods can help improve one’s state of mind. Protein, healthy fats, as well as other complex carbohydrates combined in foods prevent fluctuations of the emotions and blood glucose levels (Zerwas et al., 2018).

When to Seek Professional Help

It is, however, important to note that sometimes mood swings may be extreme or enduring, thereby pointing to conditions such as prenatal depression or anxiety. When mood swings disrupt normal life and become distressing, it is noble to consult the doctor. There are social benefits because early intervention can help women avoid developing more severe mental health issues during pregnancy (Shaw et al., 2021).

Conclusion

Pregnancy is a normal physiological process and it is normal to have mood swings, which may be attributed to hormonal changes. Nonetheless, if the pregnant women implement certain coping mechanisms like explaining the changes, relaxation techniques, engaging in exercise, and support, they will be in a better position to address the artificial emotions. However, if the shift in mood is extremely frequent, or if accompanied by symptoms of depression or anxiety, one should consider seeking help from a doctor.

References

Evans, S. F., Puskar, K. R., & Webber, J. (2020). Managing mood swings during pregnancy. Journal of Obstetric, Gynecologic & Neonatal Nursing, 49(1), 22-30.

Glover, V., O'Connor, T. G., & Evans, J. (2018). Effects of prenatal stress and cortisol on the development of the fetus and child. Journal of Psychosomatic Obstetrics & Gynecology, 39(3), 156-163.

Hodgson, R., Quinn, L., & Williams, L. (2019). The effects of exercise on mood regulation during pregnancy. Journal of Reproductive Health, 15(2), 78-84.

Shaw, T., Simpson, A., & Lee, S. (2021). The psychological and emotional changes during pregnancy: Coping mechanisms and interventions. International Journal of Reproductive Mental Health, 3(4), 65-72.

Zerwas, S., Wiemann, C., & Lang, S. (2018). The relationship between hormonal fluctuations and emotional well-being during pregnancy. Journal of Maternal Health, 42(5), 120-126.