Emotional Turbulence During Pregnancy: Normal Or Not?

is it normal to be emotional at 36 weeks pregnant

Pregnancy is a rollercoaster of emotions, and it's perfectly normal to feel a mix of excitement, anxiety, and vulnerability as you approach your due date. At 36 weeks, you're in the home stretch, and it's common to experience a range of emotions as you prepare for your baby's arrival. You may feel a sense of wonder and respect for your body or be tired of being pregnant and ready for the last few weeks to pass. It's important to recognise that hormonal changes during pregnancy can lead to strong emotions and mood swings.

Characteristics Values
Emotional changes Feeling anxious, vulnerable, overwhelmed, excited, or a mix of emotions
Physical changes Sleeping on your side, clumsiness, pelvic pain, back pain, hip pain, thigh pain, frequent urination, nesting instinct, increased energy, and a bigger appetite

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It's normal to feel a mix of emotions during pregnancy

Pregnancy is a time of significant physical and emotional changes, and it's completely normal to experience a mix of emotions throughout this journey. Hormonal changes, along with personal circumstances, can lead to strong emotions and moods (Bjelica et al., 2018). While partners don’t experience hormonal changes they too can have strong emotions to deal with during pregnancy (Finnbogadóttir et al., 2003).

A rollercoaster of emotions

Pregnancy can bring about a whirlwind of emotions, from excitement and awe to anxiety, vulnerability, and feeling overwhelmed by the upcoming changes. It's common to have concerns about your ability as a mother, the dynamics of your relationships, and financial matters. You may also worry about unintentionally harming the baby or wonder if you should stop having sex. These thoughts and feelings are all valid and shared by many expectant mothers.

The impact of hormones

As soon as a woman becomes pregnant, her body starts preparing to safeguard and maintain the pregnancy. This preparation includes increasing the levels of the hormones oestrogen and progesterone in the blood. While these higher hormone levels are crucial for a healthy pregnancy, they are often the culprits behind some unwanted side effects, particularly during the first trimester. Mood swings, tearfulness, and irritability are common during this time, and while these symptoms usually subside once the body adjusts, some women experience them throughout their pregnancy.

Navigating the emotional journey

Taking care of your emotional well-being during pregnancy is essential. Here are some strategies to help you navigate the mix of emotions:

  • Prioritise rest and sleep: Getting plenty of rest and sleep can help keep troubling emotions in check.
  • Engage in gentle to moderate exercise: Physical activity can improve your mood and general fitness, preparing you for labour and reducing the risk of pregnancy complications.
  • Connect with others: Talking about your feelings and worries with a trusted person can help regulate your emotions and limit anxiety. Joining support groups or antenatal courses can provide peer support and an instant support network.
  • Practise mindfulness: Mindfulness techniques can anchor you in the present moment and equip you with skills to manage stressful situations and anxieties.
  • Explore creative outlets: Listening to music, singing, writing about your emotions, and noting down stressful events can all help manage stress and anxiety.
  • Seek professional support: If your anxiety is impacting your daily life or relationships, speak to your doctor or midwife. They can guide you towards additional support to address these concerns.

Remember, it's normal to experience a range of emotions during pregnancy. Be kind to yourself, and don't hesitate to reach out for help if needed.

shunspirit

Hormonal changes can cause mood swings and tearfulness

It is completely normal to experience mood swings and heightened emotions during pregnancy. Hormonal changes are a major cause of this, as the body increases its production of the hormones oestrogen and progesterone to safeguard the pregnancy. These hormonal changes can lead to a range of emotions, from excitement and awe to anxiety, vulnerability, and feeling overwhelmed.

The first trimester is often the most challenging, as the body is adjusting to higher hormone levels. Many women experience mood swings, tearfulness, and irritability during this time. However, it's important to note that some women may continue to have these symptoms throughout their pregnancy.

Apart from hormonal changes, personal circumstances, and the anticipation of becoming a parent can also contribute to emotional ups and downs during pregnancy. It is common to have concerns about your ability as a mother, relationship changes, financial worries, and the upcoming birth.

If you are feeling overwhelmed by your emotions, it is essential to seek support. Talking to your partner, friends, family, or other expectant parents can help you feel less alone and provide valuable peer support. Additionally, practising self-care, such as getting enough rest and gentle exercise, can also help improve your mood and overall well-being during pregnancy.

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It's important to look after your emotional and mental wellbeing

It's completely normal to feel emotional at 36 weeks pregnant. At this stage, you're likely feeling a mix of excitement and anxiety about the upcoming birth and the big changes that a new baby will bring. It's important to look after your emotional and mental wellbeing during pregnancy. Here are some ways to do that:

  • Talk to your midwife or doctor: They are there to support you and can offer reassurance or help you get additional support if needed. Don't hesitate to discuss any worries or concerns you have, no matter how big or small they may seem.
  • Connect with others: Share your feelings and worries with people who make you feel comfortable, such as your partner, friends, or family members. Joining support groups or connecting with other expectant parents can also help you feel less alone and provide valuable peer support.
  • Practice self-care: Take care of your physical health by getting plenty of rest, exercising gently or moderately, and eating healthily. Indulge in activities that make you happy and help you relax, such as listening to music, practising mindfulness, or engaging in your favourite hobby.
  • Manage stress: Try writing about your emotions or stressful events to help manage anxiety. Practising mindfulness techniques can also help you stay grounded and cope with stressful situations.
  • Seek professional help if needed: Recognise the difference between regular pregnancy emotions and a potential mental health issue. If you feel like your anxiety or low mood is impacting your daily life or relationships, speak to your doctor or midwife. They can provide guidance and point you towards further support.
  • Plan and prepare: Feeling prepared for the birth and the arrival of your baby can help reduce anxiety. Pack your hospital bag, choose a paediatrician, and make any other necessary arrangements to ease your mind.
  • Ask for help: Don't be afraid to delegate chores or accept help from others. This will free up your time and energy to focus on your emotional wellbeing.

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Talk to your midwife, doctor, or someone you trust about how you feel

It's completely normal to feel emotional at 36 weeks pregnant. The ninth month of pregnancy can seem endless, especially for women who are genuinely uncomfortable and have had enough of being pregnant. If you're feeling anxious or low, it's important to talk to your midwife, doctor, or someone you trust about how you feel. They can point you in the right direction and help you get the support you need.

Your midwife or doctor will be able to reassure you and help you get more support if you need it. They can also provide information about pain relief options for labour and birth, so you feel more in control and stay calm. It's understandable to worry about giving birth, but remember that everyone deals with it in their own way. Some find inner calm, some swear and shout, and others want all the pain relief available. All these reactions are fine and normal.

If you don't feel comfortable speaking to your midwife or doctor, consider confiding in your partner, friends, or family members. You may also find support from other expectant parents by joining an NCT antenatal course or a 'bumps and babies' group. It can be helpful to know that you're not alone in your experiences.

Taking good physical care of yourself is essential. Get plenty of rest and sleep, and try to build in some gentle to moderate daily exercise if you can. Practising mindfulness techniques, listening to music, and singing can also help manage big or changeable emotions. Remember, it's okay to not be okay, and asking for help is essential for your emotional well-being.

shunspirit

Practising mindfulness and gentle exercise can help manage emotions

It is completely normal to feel emotional during pregnancy, especially at 36 weeks. At this stage, your baby has started to settle into the pelvis, and you may be experiencing a change in your body shape. You may also be feeling nervous about giving birth.

Practising mindfulness and gentle exercise can be a great way to manage your emotions and take care of your emotional health during this time.

Mindfulness

Mindfulness can help you stay calm and keep your stress levels down. It involves focusing on the present moment, being non-judgmental towards yourself, and practising self-compassion. There are many simple mindfulness exercises you can incorporate into your daily routine:

  • Mindfulness meditation: Find a quiet place to sit and turn your attention to your breath. Breathe in and out slowly through your nose and mouth, respectively, while counting to four. When thoughts pop up, let them pass without judgement and gently bring your attention back. Start with a minute of this practice once or twice a day and gradually increase the time.
  • Meditation with a candle: If you find it easier to have a point of focus, try lighting a candle in a dark room and focusing your attention on the movement of the flame.
  • Focus on your senses: Pay attention to the noises around you and how your body feels. You can also create a special place of relaxation in your mind and use your senses to imagine the scene.
  • Make mindfulness a bonding moment: Place your hands on your belly, take a few deep breaths, and notice your baby bump fall and rise. Start with a few breaths once a day and gradually increase.
  • Mindful walking: When going for a walk, pay attention to your senses. Notice the sounds, sights, smells, and how the sun or wind feels on your face.
  • Mindful yoga: While doing yoga, evaluate your senses and pay attention to your muscle groups. Let thoughts pass and bring your attention back to the present moment with each pose.
  • Mindful awareness using a fetal heartbeat monitor: Use a fetal doppler device to listen to your baby's heartbeat while focusing your attention on the present moment and the sound of the heartbeat.

Gentle Exercise

Gentle exercise can help reduce discomfort, improve your energy levels and mood, and prepare your body for labour. Here are some safe and simple exercises you can try during pregnancy:

  • Walking: Brisk walking is a great way to get your heart rate up and strengthen strategic muscles.
  • Cycling: Using a stationary bike is a good option as it is gentle on the joints while providing a moderately intense workout.
  • Swimming: As your pregnancy progresses, swimming can support your weight and provide an easy workout for your muscles.
  • Modified yoga and modified Pilates: These can help with toning and stretching your muscles, improving flexibility and balance, and promoting focused breathing. Look for classes specifically designed for pregnant women.
  • Dancing: Avoid bouncing, leaping, or abrupt direction changes, but gentle dancing can be a great aerobic exercise.

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