Some tips on how to manage emotions during pregnancy

Pregnancy brings a number of changes to a woman’s body, a bulging tummy being a big (and obvious) one. But just as your body is transforming physically, your brain is also going through some big developments, too.

That’s because of something called neuroplasticity, or your brain’s ability to form fresh neural connections as your body undergoes physiological changes. Becoming a mother can actually change your brain in ways that increase empathy for years after you give birth. So, in other words, those fresh neural connections are working to ensure Mom is poised to provide care for a child once it’s born. No wonder you may feel more sensitive than normal.  

Naturally, these brain changes, in addition to anticipation for the baby to arrive and concerns for the pregnancy itself, can result in mood swings. While some developments within the brain are unavoidable, there are steps you can take to ease these changes and feel better. 

Try these tips from Michele Ewing, R.N., B.S.N., C.C.M., Manager, Case and Condition Management, who oversees the maternity program called Baby BluePrints at Independence Blue Cross.  

Give yourself some credit  

There’s a reason for those changes happening in your brain right now, even if they produce sometimes frustrating side effects. But while temporarily forgetting the name of a show or misplacing your keys can be annoying, it means that your body is reserving energy for developing a fully formed, functioning human. (Which is a pretty big deal!)

 “Don’t assume there is something wrong with you,” stresses Ewing. She notes that taking care of yourself physically, including taking regular naps (if you can), getting plenty of physical activity, spending time with friends and family, and eating a nutritious diet can often offset potential mood swings. 

Share your feelings with someone you trust

“The physical challenges of pregnancy, particularly in the first trimester, can greatly impact your sense of well-being,” explains Ewing. “Feeling tired and being unable to sleep well can affect your emotions, and so can morning sickness that may continue all day. You may also worry about the baby’s health, your lifestyle, or the actual delivery.

Ewing notes that it’s critical to know that these stresses and emotions are entirely normal. And while ridding your brain of these thoughts isn’t necessarily easy, there is something you can do to help right away.  

“Talk about what is happening and how you are feeling with someone else, especially your spouse or significant other,” Ewing says. “Confide in close friends, family members, pregnant friends or friends who have recently had a baby. These individuals can all be a great support and will most likely understand how you are feeling.”

Lean on professional help if things get overwhelming

While conversations with friends and family can help you get a handle on your emotions, if you feel as though you could benefit from professional help, don’t hesitate to reach out.

“If your feelings become overwhelming, last more than two weeks without improving, and cause you to lose interest in your usual activities, speak with your provider so they can help you,” recommends Ewing.

She adds that, while depression and anxiety can occur during pregnancy for a small percentage of women, it is usually easily treatable by a professional. “Hormone changes in pregnancy can cause depression, which is why you need to keep open communication with your provider to get help, feel better, and welcome your baby!”