One of the most common symptoms of pregnancy is irritability. An increase in hormones, changes in diet, emotions about the future, and an inability to get comfortable can all contribute to this irritability, making it a pretty difficult symptom to contend with.
Unfortunately, many expectant mothers don’t know how to help improve their irritability and mood swings. While most people are more understanding toward pregnant women, consistent foul or unpredictable moods can quickly cause others to shy away from spending time with the mama-to-be. This often leads to damaged relationships, and can even hurt the new mom professionally.
On top of all that, being an irritable person is no fun for the person experiencing the moodiness either. In fact, many pregnant women end up feeling pretty bad about themselves and the way they treat others after a long day.
If you are experiencing this issue, you are not alone. However, you also are not helpless. Try some of these simple life changes to get your moods under control while you are pregnant:
Watch Your Sleep, Diet, and Exercise
You’ve heard this before, and you will probably hear it again, but we are going to mention it anyway: Sleep, diet, and exercise are the keys to a happy and healthy pregnancy. Make sure you are sleeping enough at night by going to bed earlier than you might usually, and get some extra shuteye during the day if possible.
Eat a balanced diet that includes plenty of veggies and protein, lots of water, and a good prenatal vitamin. Finally, as long as it has been cleared by your healthcare provider, it is important that you make sure to get in some low-impact exercise every day.
Making small changes to these three aspects of your life can completely shift your overall mood. Therefore, it is best to start here.
Consider Natural Supplements
In addition to the good dietary choices mentioned above, you may also want to add some natural supplements to your daily regimen in order to stay in balance hormonally and emotionally. A few supplements that many mamas love is Natural Calm magnesium and Rescue Remedy homeopathic, both natural stress relief formulas that works wonders for anxious expectant mothers.
Squeeze in Mindful Breathing, Meditation, or Yoga
If the tips above don't seem to be doing the trick, or even if you’d just like to find a bit more balance in your day, mindful breathing, meditation, and/or yoga are wonderful options. By squeezing at least one of these activities into each day, you will give your body and mind a chance to relax and process emotions. This can make an enormous difference in how you feel.
Not sure where to begin on this front? Try to start with some simple breathing exercises like the one below.
Breath Counting
Begin with your eyes closed, breathing normally.
On your first exhalation, count “one” in your head.
On the second exhalation, count “two” to yourself.
Continue this until you reach the number five, at which point you should begin the process again.
You should never count higher than five, meaning you must pay attention lest you find yourself counting up too high.
Make Time for Fun Activities
If most of your time is spent working and focusing on your pregnancy and the arrival of your baby, it might be time to take a break from the usual and make time for some fun.
Whether you prefer heading to the movie theater with friends, go to the park, or playing board games with your partner, doing things you love and thinking about something other than the baby can both be a huge help in balancing your emotions.
Connect with Others
Sometimes connecting with friends and family is the best way to sort through difficult emotions and lift your spirits. Be sure to carve out time in each day to snuggle and chat with your partner. Additionally, weekly meetings with your mom, sisters, or girlfriends can give you a chance to vent, help you realize you are not alone in your feelings, and give you some much-needed laughs.
Need a welcoming group of women to turn to? You might enjoy the Thriving Mamas monthly support group that meets at Thrive Mama Collective.
Seek Out Professional Help
Occasionally, a mama-to-be will experience moodiness beyond the typical pregnancy irritability. If your moods continue to worsen even after you implement the tips above, it might be time to seek out professional help.
Be sure to talk to your care provider if you become concerned about your irritability. Depression during pregnancy is a real thing. It is nothing to be ashamed of, and is not something you can control on your own. Therefore, the sooner depression is treated, the better off you will be.
We hope these tips and tricks help you find some relief from the irritability that so often plagues pregnant mamas. After all, pregnancy is a magical time, and you deserve to enjoy every minute of it.