What causes the mood swings and stress during pregnancy?
The surge of hormones in you body is the main culprit for the wonderful and bizarre experiences.
While hormones play a major role in preparing you for pregnancy and growing your baby, it also causes your mood swings. They can make you feel excited for the impending birth of your baby, tired, angry, sad, irritable, moody, and anxious.
Besides hormones, other factors can contribute to your mood swings.
How can I take care of my mental health during pregnancy?
Talk it out
Talk! You will realize that you are not alone. Find out about antenatal classes near you, you may meet other parents with same struggles and receive tips to cope.
Take parenting preparation classes
Preparing for new role as parent may boost your confidence and result in happiness while eliminating anxiety and stress.
Stay connected
Stay connected with those who offer support.
Selfcare
Participate in mindfulness activities such as meditation and yoga.
Exercise
Keeping physically active is fundamental in taking care of your mental health. It helps in the production of the “feel good” chemicals (neurotransmitters) called endorphins. Therefore, it elevates mood.
Eat healthy
A healthy balanced diet helps to improve mental health and in production of mood neurotransmitters (serotonin and endorphins). Choose to eat healthy and cut junk. Some dietary sources of the rich nutrients mentioned above include meat, dairy products, fresh fruits and vegetables, fish, nuts, olive oil, whole grains, and the list goes on.
Sleep
A good sleep, in length and quality will make you feel well-rested and will affect your mood.
Prepare your home, finances, and plans for baby
Preparing financially and getting your home ready before the baby arrives may make you feel secure and confident in your ability to care for your baby.
Consider therapy
Therapy is useful in managing depression and anxiety. Talking to a therapist may help you stay happy, and confident in your journey.
About 1 in 8 women experience depression or anxiety, or both, during pregnancy. Know the difference between normal pregnancy emotions and a mental health disorder. Remember to always seek advice from a healthcare professional.
This article is written by Dr Katleho Tau (MBChB-UKZN)
References:
1. Kiindred. Managing mood swings and the emotional rollercoaster. [Internet]. Kiindred. 2021. Available from: https://kiindred.co/pregnancy/your-bump/managing-mood-swings-and-the-emotional-rollercoaster/
2. Lyer A. 10 Ways to Boost Your Mental Health During Pregnancy. [Internet]. the Bump. 2021. Avail from: https://www.thebump.com/a/mental-health-pregnancy
3. Tommy’s. Tips for improving mental wellbeing in pregnancy. [Internet]. Tommy’s. 2019. Avail from: https://www.tommys.org/pregnancy-information/im-pregnant/mental-wellbeing/tips-improving-mental-wellbeing-pregnancy
4. A lust for life. How to take care of your mental health during pregnancy. [Internet]. A lust for life. 2022. Available from: https://www.alustforlife.com/tools/mental-health/how-to-take-care-of-your-mental-health-during-pregnancy/amp
5. Crider C, Klein A. Pregnancy happiness: 13 Tips for a happy and healthy pregnancy. [Internet]. healthline. 2020. Avail from: https://www.healthline.com/health/pregnancy/pregnancy-hapiness
6. nct. Emotions during pregnancy. [Internet]. nct. 2019. Avail from: https://www.nct.org.uk/pregnancy/how-you-might--be-feeling/emotions-during-pregnancy
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