Teared up over a toilet paper commercial? Snapped at your partner when they forgot the milk? It's not unusual for moods to rise and fall like a roller coaster when you're expecting.
Here's why pregnancy mood swings happen and how to cope, plus signs that what you're experiencing may be something more serious.
What are pregnancy mood swings?
Mood swings that happen during pregnancy are a lot like the mood swings that many women experience before their periods. You might feel happy one minute and sad, angry, or anxious the next. Or maybe you find yourself having bigger feelings over things that don't usually make you all that emotional.
While your ricocheting moods might make you feel frustrated, these emotional surges are a totally normal — and even expected — part of being pregnant.
"I feel like I'm falling apart some days then perfectly fine the next day," says What to Expect Community mom Oneandonemakes3.
"I've been crazy the last few weeks," says What to Expect Community member AlysMarie. "I never cry, even when I want to. But lately I cry over anything."
What causes pregnancy mood swings?
Hormones have a lot to do with your mood swings. During pregnancy, your body ramps up production of estrogen and progesterone — two hormones that can affect your mood as well as your sleep and energy levels. Add in physical changes, fatigue, and all the anticipation that comes with becoming a parent, and it's no wonder your emotions feel extra sensitive.
"I could literally throw tantrums like a toddler," says What To Expect Community Member sarahcornelius22.
Other factors may be at play too, like:
- Stress: Finances, scheduling doctor's visits, and planning for baby may have you on edge.
- Sleep struggles: As your body changes, you may find it difficult to sleep. According to the National Institutes of Health (NIH), "If you regularly lose sleep or choose to sleep less than needed, the sleep loss adds up. The total sleep lost is called your sleep debt." A sleep debt can make you feel fatigued, think less clearly, and become more emotional too.
- Anxiety about the future: It's common to swing between excitement ("I can't wait to meet my baby!") and worry ("What if I'm not ready?"). Both feelings can exist at once — and both are completely normal.
When do pregnancy mood swings start?
Emotional turbulence tends to hit hardest during the first trimester, as your body is adjusting to those changing hormone levels. For some women, mood swings are one of the earliest signs of pregnancy, starting as soon as week 4.
Many pregnant women find that the highs and lows start to even out as their pregnancy progresses, only for the mood swings to ramp back up as they near their due date. (Hey, you've got a lot on your mind by then!)
"Mood variations are often tied to the physical symptoms of pregnancy," notes Sipra Laddha, M.D., a reproductive psychiatrist, cofounder of LunaJoy Health, and member of the What to Expect Medical Review Board. "For example, if you experience high levels of nausea or hyperemesis during the first trimester or significant discomfort the last trimester, you may be more prone to having emotional swings."
Some women feel moodier throughout their entire pregnancy — and that's okay too. Everyone's experience is different.
Tips to manage pregnancy mood swings
A few small changes may help keep your emotions on a more even keel while pregnant.
- Take the ride in stride: Remind yourself that mood swings are a completely normal part of pregnancy. You're not "too emotional" — you're pregnant, and your body is adjusting.
- Pamper yourself a bit: When you're feeling down, find ways to lift yourself up: Get an extra hour of sleep, treat yourself to a manicure or prenatal massage, or plan a romantic dinner for two at your favorite restaurant.
- Track your moods: Jotting down notes can help you and your doctor understand if your mood swings are normal or a sign of something more serious, like prenatal anxiety or depression. Download the What to Expect app to track your moods with the My Journal tool.
- Lean on your partner: They're along for the ride too, so fill them in on your feelings — including your fears, concerns, and joys. Let them know how they can help.
- Eat well: Eat healthy, satisfying meals and drink plenty of water to stay hydrated. And don't forget snacks. Eating regular snacks in between meals — ones that include protein and complex carbs, like a cheese stick and a handful of trail mix, for instance — may help steady your emotions. Nibbling on a sugary treat may offer a quick pick-me-up, but it'll also lead to a sharp dip in blood sugar that will bring you crashing down soon after.
- Exercise: Moving your body can help you feel better. A prenatal yoga class, an exercise routine, or a short walk may really help turn your day around.
- Prioritize sleep: Again, sleep is especially important. "When you are sleep deprived, mood swings can feel intensified," notes Dr. Laddha. "Sleeping less than six to eight hours a night can make the lows feel even lower and diminish our ability to bounce back from a mood swing quickly." Also, you're more likely to feel refreshed if you stick to a consistent bedtime/get up time each day.
- Manage stress where you can: Having a baby is a major life change, so try to keep other areas of your day-to-day life calmer. Try not to overload your plate with commitments, and make time for stress management tactics like journaling, meditation, soothing baths, or even just talking a few deep breaths when you feel overwhelmed.
- Connect with others: Try a prenatal exercise class or support group, or sign up for a childbirth class. Meeting other moms-to-be is a welcome reminder that whatever you might be feeling right now, you're not alone.
- Go to your prenatal appointments: Regularly seeing your provider gives you a chance to talk about your concerns as they come up, so they're not weighing on your mind. Knowing you're doing your best to keep you and your baby healthy will feel good, too.
- Ditch the guilt: People might expect you to be over-the-moon happy all the time about your pregnancy, but that's not realistic. Don't feel bad if you have mixed feelings about being pregnant or even about becoming a parent. You're going through a big life change — and all of the emotions that come with it are 100 percent valid.
One way to take your mood pulse is to check out the Action Plan for Depression and Anxiety During Pregnancy and After Birth provided by the National Institutes of Health's National Child & Maternal Health Education Program.
The program provides three charts in shades of green, yellow, or red (meant to be used as a guide for what you may be feeling and if you should seek help). For instance, if you don't feel quite like yourself the green chart advises that these feelings "typically go away after a few weeks."
"I do still get anxious," says What To Expect Community mom moralesj89. But "trying to calm myself, taking deep breaths, and just taking it more easy has really helped."
When to talk to your practitioner about pregnancy mood swings
Some ups and downs during pregnancy are par for the course. But intense or persistent mood changes that interfere with daily life could be signs of pregnancy depression or anxiety — both of which are common and treatable.
According to the U.S. Department of Health & Human Services Office on Women's Health, approximately 13 percent of pregnant women and new mothers have depression. And the American College of Obstetricians and Gynecologists (ACOG) notes that nearly 1 in 5 adults has anxiety, including those who are pregnant.
"I've been feeling super anxious and emotional," says What to Expect Community member tid425. "I don't really cry often, but the past couple weeks, I've cried a bunch of times over silly things. I hate this feeling."
Let your provider know if you experience symptoms like:
- Feeling very sad, irritable, or angry out of nowhere
- Feeling restless, fearful, or panicky
- Trouble concentrating
- Changes in your eating or sleeping habits
- Lack of interest in things you normally enjoy, or feeling like you're just going through the motions
- Persistent worries about the baby or becoming a mom
- Physical symptoms like heart palpitations, rapid breathing, or muscle tension
- Scary or intrusive thoughts that don't go away
After weeks of major mood swings, What to Expect Community mom ccseven sought help. "My practice had no issue setting me up with someone who specializes in perinatal mental health," she says. Like many other pregnant moms, she found it valuable "to have someone to vent to who cares and can help identify what you're going through."
Your provider should screen for emotional well-being during your first prenatal visit, in your second trimester, in your third trimester, and at to six to eight weeks postpartum, according to ACOG.
If you have a history of depression or suicidal thoughts, be sure to tell your doctor so that you can both monitor your emotional well-being closely and seek additional professional care if warranted.
The following resources offer more information and support if you or someone you know may be suffering from a perinatal mood and anxiety disorder:
- Office on Women's Health (800-994-9662)
- National Library of Medicine, Medline Plus
- Postpartum Support International (800-944-4PPD)
- National Alliance on Mental Illness (800-950-NAMI)
If pregnancy has stirred up your full spectrum of emotions, you're not alone. Be gentle with yourself, reach out for support when you need it, and remember: caring for your mental health is one of the best ways to care for your baby too.
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