Mood Swings During Pregnancy: Causes, Tips, & When To Seek Help

First things first - congratulations, mama-to-be! And, secondly, welcome to the emotional rollercoaster of pregnancy. One moment you’re dreaming up baby names, and the next? You’re in tears because your toast burned. Yep, it's totally normal. Mood swings during pregnancy are common due to hormonal surges, especially in the first and third trimesters. 

So if you’re feeling overwhelmed, anxious, weepy, or even unusually giggly, know this: you’re not alone, and it’s completely okay. Stay with us as we explore why mood swings happen, how to manage them, and when to seek help if things start to feel too heavy. Because your emotional health matters just as much as your physical well-being.    

What Causes Pregnancy Mood Swings?

• Hormonal Fluctuations

  Most of the pregnancy changes are based on hormonal fluctuations, and mood swings are part of the package. ¹ Amplification of emotions is influenced by the rising levels of estrogen and progesterone that make you more sensitive and reactive than usual.¹

• Physical Changes & Discomfort

  As your body readies itself to hold a new life, discomforts such as nausea, fatigue, and back pain contribute to irritability due to physical strain and hormonal changes. Additionally, it’s challenging to stay cheerful when you’re dealing with sleepless nights and digestive issues, making this journey feel overwhelming at times.¹,²

• Stress & Anxiety

  Pregnancy is one life transition that brings a lot of anticipation and worry. Concerns over labor, finances, and lifestyle changes that come with welcoming a child can create significant stress and emotional ups & downs.¹, ²

• Sleep Disturbances

  Good rest is essential for stable moods, but it’s often hard to achieve during pregnancy. Insomnia, frequent trips to bathroom, and physical discomfort make uninterrupted sleep difficult, leading to irritability and sadness.³

• Body Image Concerns

  Weight gain and other skin changes might impact self-image. For most women, anxiety and self-consciousness about how their bodies are transforming can be an underlying cause of mood swings.³

Are Mood Swings A Sign Of Pregnancy?

Indeed, pregnancy mood swings are very common, especially during the first and third trimesters.³ In fact, they may sometimes be one of the earliest signs of pregnancy, because of hormonal changes which start immediately after conception.³

When Do Pregnancy Mood Swings Start?

Mood swings often start as early as the first trimester, between weeks 6 and 10, due to rapid hormonal changes.¹ You may also experience a second wave of mood swings during the third trimester when the body is ready for labor and the additional weight of the last months brings physical stress.¹,³ Although many women experience mood swings throughout pregnancy, their intensity can vary based on individual factors like stress levels, physical health, and support systems.³

How To Manage Pregnancy Mood Swings Effectively? 

Managing mood swings during pregnancy can help you feel more in control. Here are a few effective strategies:

• Practice Relaxation Techniques

  Mindfulness, deep breathing exercises, and prenatal yoga can help you stay centered and calm. These activities reduce stress, improve mood, and create a connection between body and mind that’s soothing for both you and your baby.¹, ²

• Prioritize Sleep

  Quality rest is very important for emotional well-being. Create a soothing bedtime ritual, use pillows to help support your body, and create a sleep-friendly atmosphere to improve the quality of your rest.¹, ³

• Stay Physically Active

  Exercise stimulates the release of endorphins, which are natural mood elevators. Safe, moderate activities like walking, swimming, or prenatal yoga can brighten your mood and increase your energy levels.³, ⁴

• Connect With Loved Ones

  Emotional support is invaluable. Spend time with family and friends, and don’t hesitate to talk openly about how you’re feeling. Sharing your thoughts and concerns can lighten the emotional load and offer new perspectives.¹, ²

• Eat A Balanced Diet

  Good nutrition can boost mood- try adding omega-3s, lean proteins, and leafy greens to support brain health and keep your mood steady. Avoid excessive sugar and caffeine, which can trigger energy crashes and irritability.⁵

• Take Time for Self-Care

  Allow yourself the opportunity to relax and unwind in ways that promote your well-being. Simple activities, such as reading a good book, enjoying a warm bath, or pursuing a creative hobby, can significantly enhance your mood & reduce stress. According to research, engaging in self-care practices not only boosts emotional health but also contributes to a more positive outlook on life.¹,²

• Do Not Be So Hard On Yourself

  Pregnancy can be overwhelming physically, mentally, and emotionally. Some days will feel like a breeze, and on other days, you may feel like you are struggling. But that’s okay! You do not have to do everything perfectly. Be kind to yourself and give yourself permission to slow down, mess up, or just be. Doing so will help keep your mood balanced and your heart at ease.

   

What If I Can’t Shake My Moodiness?

While occasional mood swings during pregnancy are common, prolonged sadness, irritability, or anxiety shouldn’t be ignored. Many women feel overwhelmed by persistent negative emotions or anger during pregnancy.¹, ² If these feelings become too intense or interfere with your daily life, consider reaching out for support.

When Should I Seek Professional Help?

It is a good idea to consult the healthcare provider if mood swings become extreme and last more than two weeks.¹, ² Most pregnant women experience prenatal depression and anxiety, but effective treatment is available for any mood disorder. Therapy, counseling, or pregnancy-safe medication may be recommended, and early intervention can improve both maternal and fetal well-being.¹, ²

Wrapping Up!

Mood swings during pregnancy may feel overwhelming, but remember, they are a temporary part of a transformative experience. By understanding the causes and adopting positive coping strategies, you can navigate this journey with greater peace of mind. If you find yourself feeling overwhelmed, reach out for support—talk to a trusted friend, join a prenatal support group, or consult a healthcare professional. Utilizing these resources can help you manage your feelings and foster a healthier, more joyful pregnancy for both you and your baby.

FAQs

1. Is It Normal To Have Mood Swings During Pregnancy?

Yes, it's normal to experience mood swings during pregnancy. Hormonal changes, physical discomfort, and stress can all contribute to emotional ups and downs, leading to feelings of joy, anxiety, or irritability.¹, ²

2. Is It Normal To Feel Angry While Pregnant?

Yes, it’s completely normal. Nearly 1 in 5 expectant moms experience anxiety, and it's more common than you might think. Pregnancy can trigger a wide range of emotions — including anger, anxiety, and irritability due to hormonal changes, physical discomfort, and emotional stress. Mild mood swings are common, especially in the first and third trimesters. However, if feelings of anger or anxiety start to affect your daily life or lead to panic attacks, it’s important to talk to a healthcare professional. Asking for help doesn’t make you weak- it shows strength. Trust your instincts. If something feels off, don’t ignore it or wait for it to pass. Support is available, and you don’t have to go through it alone. 

3. Does Crying During Pregnancy Affect The Baby?

Occasional crying poses no harm to the infant. However, chronic stress or prolonged negative emotions might have some impact. Therefore, finding ways to manage stress is beneficial for both you and your baby.⁷ Try deep breathing, light exercise, or reaching out to loved ones for support.

4. Are Mood Swings During the Second Trimester Common?

Yes, an expectant woman may continue to experience emotional ups and downs during her second trimester. While physical discomforts may lessen compared to the first trimester, emotional concerns often persist — such as worries about the type of delivery, the baby’s growth, and the transition to parenthood. These thoughts can lead to feelings of anxiety, nervousness, and occasional mood swings, which are completely normal at this stage of pregnancy.