Emotional At 3 Weeks Pregnant: Is It Normal?

Pregnancy is a time of change, and these changes can affect your emotions. It's normal to feel a mixture of positive and negative feelings, and to experience mood swings. Hormonal changes, particularly increased levels of oestrogen and progesterone, are the biggest culprit, affecting your mental health and causing anxiety, irritability, and depression. On top of this, you may be experiencing first-trimester exhaustion and nausea, and your body is changing in ways that might be alluring or off-putting. All of this can be a lot to handle, and it's okay to feel overwhelmed.

Hormonal changes

As soon as a woman becomes pregnant, her body starts to safeguard and maintain the pregnancy by increasing the levels of the hormones oestrogen and progesterone in the blood. Higher levels of these hormones are important for a healthy pregnancy but are often the cause of some common unwanted side effects, especially in the first trimester.

Estrogen

Estrogen works throughout the body and is active in the region of the brain that regulates mood. It is associated with anxiety, irritability, and depression.

Progesterone

Progesterone helps to loosen muscles and joints and prevent early contractions. It can cause fatigue, sluggishness, and sadness.

Other Hormones

The developing placenta also secretes the hormones human chorionic gonadotropin (hCG), progesterone, and estrogen. hCG may be a factor in morning sickness.

Impact on Mood

Managing Mood Swings

• Eat nutritious meals and healthy snacks to fuel your body and energize your brain.
• Exercise, especially light, low-impact cardio like walking or swimming.
• Get quality sleep by sticking to a bedtime routine and napping when needed.
• Talk to your loved ones about how you are feeling so they can better understand and support you.
• Connect with other pregnant people to feel less alone in your experiences.
• Prioritize self-care by blocking out time to relax, whether that's through reading a book, getting a massage, or doing some woodworking.
• Seek professional help if your feelings are affecting your quality of life or if you are experiencing symptoms of prenatal depression.

Fatigue and sleep deprivation

Pregnancy can be an exhausting experience, and it's common to feel tired throughout your entire pregnancy. During the first 12 weeks, you may feel depleted no matter how much sleep you get. This can be especially challenging if you have other children to care for or work commitments.

As your pregnancy progresses into the third trimester, you may find it difficult to get comfortable in bed due to your growing belly. You may also experience aches and pains or Braxton-Hicks contractions, making it challenging to get a good night's sleep.

The fatigue and sleep deprivation that often accompany pregnancy can contribute to mood swings and emotional changes. When you're exhausted, it's harder to feel even-keeled and upbeat.

• Prioritize sleep: Understand that fatigue is a normal part of pregnancy, and make getting enough sleep a priority. Go to bed earlier, take naps during the day, and try to stick to a consistent sleep schedule.
• Practice relaxation techniques: Engage in breathing exercises before bed, and use pillows to prop yourself up in comfortable positions. Side sleeping is generally recommended during the third trimester.
• Seek support: Don't hesitate to ask your partner, family, or friends for help with tasks or childcare to allow you more time to rest.
• Exercise: Light exercise, such as walking or swimming, can help boost your energy levels and improve your mood. However, be sure not to overdo it and listen to your body's signals.
• Connect with other pregnant people: Talking to others who are going through similar experiences can help you feel less alone and provide support.
• Seek professional help if needed: If fatigue and sleep deprivation are severely impacting your daily life, don't hesitate to reach out to your healthcare provider for advice and support.

Morning sickness

• Get plenty of rest—fatigue can make nausea worse.
• Avoid foods or smells that make you feel sick.
• Eat something plain and dry, like toast or a biscuit, in the morning.
• Eat small, frequent meals of plain foods that are high in carbohydrates and low in fat, such as bread, rice, crackers, and pasta.
• Drink plenty of fluids, especially water. Sipping them little and often may help prevent vomiting.
• Eat or drink ginger-containing foods or drinks—ginger may help reduce nausea and vomiting.
• Try acupressure—applying pressure to your wrist using a special band, bracelet, or your fingers may help relieve symptoms.

If your morning sickness is severe and does not improve with lifestyle changes, your doctor may recommend a short course of anti-sickness medication (anti-emetic) that is safe to use during pregnancy.

Changing body

Pregnancy changes the way your body looks and feels, and this can have a significant impact on your emotions. Some women feel strong and upbeat about their pregnant form, while others may dislike the changes and the way pregnancy makes them look and feel.

The increase in blood volume during pregnancy, for example, can make sexual sensations more pleasurable and intense. Your nipples and genitals become more sensitive, and the uterine contractions during orgasm become more intense. However, many people also report reduced sexual desire at some point during pregnancy, which is completely normal.

During the third trimester, as your belly grows, sleep can become challenging. You may start to worry about the actual mechanics of childbirth and the huge life changes that are right around the corner. You might find yourself growing increasingly impatient with those closest to you.

The desire to clean and organise is common at this stage, too, due to the biological urge to get ready for your baby's arrival and the increase in oxytocin, the nesting hormone that prepares your uterus for labour and your breasts for lactation.

Self-care tips

• Be honest about how you're feeling. Talk openly to your friends, partner, and family about your feelings.
• Surround yourself with supportive people. Consider taking someone with you to prenatal appointments or whenever you need extra support.
• Be patient with yourself. Remember that you're not alone, and that hormones are primarily to blame for mood swings.
• Prioritise sleep. During the first trimester, you'll likely feel tired no matter how much you sleep. In the third trimester, you may struggle to get comfortable, which can cause a lack of sleep.
• Connect with other pregnant people. Talking to others about your mood swings can help you feel better.
• Try prenatal yoga or meditation. These activities can reduce anxiety and increase feelings of well-being.

Anxiety about becoming a parent

It is normal to experience a range of emotions during pregnancy, and these can include feelings of anxiety about becoming a parent. While some people experience excitement and joy, it is also common to feel anxious, vulnerable, and overwhelmed by the prospect of pregnancy and the upcoming changes that a new baby will bring.

Pregnancy can be a time of significant change and adjustment, and it is understandable to feel anxious about becoming a parent. This may be especially true for those who have experienced pregnancy loss or fertility treatment in the past. The physical and hormonal changes that occur during pregnancy can also contribute to feelings of anxiety.

• Talk to someone: Discussing your feelings and worries with a supportive person can help you regulate your emotions and limit anxiety. This could be a partner, friend, family member, or a mental health professional.
• Connect with other expectant parents: Joining a support group, either in-person or online, can provide peer support and help you feel less alone in your experiences.
• Practise self-care: Prioritize self-care and do things that make you feel relaxed and happy. This could include reading, getting a massage, or engaging in your favourite hobby.
• Get informed: Sometimes, the fear of the unknown can contribute to feelings of anxiety. Educating yourself about pregnancy, childbirth, and parenting can help you feel more prepared and in control. Consider taking a childbirth class or seeking out reliable pregnancy and parenting resources.
• Seek professional help: If anxiety is interfering with your daily life or becoming overwhelming, don't hesitate to reach out to a mental health professional. Prenatal anxiety is common, and there is no shame in asking for help.

Other emotional changes during pregnancy

In addition to anxiety, pregnancy can bring about a range of other emotions, including excitement, fear, delight, worry, irritability, and anger. These emotional changes are often due to hormonal fluctuations, particularly increases in estrogen and progesterone, which can impact mood and well-being. Physical changes during pregnancy, such as fatigue, nausea, and discomfort, can also contribute to emotional ups and downs.

While it is normal to experience a range of emotions during pregnancy, it is important to be mindful of their intensity and duration. If you are feeling consistently down or experiencing symptoms of depression or anxiety for more than two weeks, be sure to consult a healthcare provider.

Frequently asked questions