A baby bump is one of the most clear signs of pregnancy. But it’s not the only big shift your body is going through. Pregnancy signals your brain to make a lot of hormones that can affect your mind and your mood. Pregnancy even changes the way your brain is wired. It forms what scientists call new neural connections. Those new neurons set you up for greater empathy for years to come. That’s an important skill when caring for a demanding newborn.

All these changes are happening for a good reason. But it still might feel hard to deal with the mood swings, frustration, and brain fog that can come with pregnancy. The good news: There are steps you can take to feel better. Try these tips from Michele Ewing, R.N., a certified senior case manager for high-risk pregnancies.  

Cut Yourself Some Slack

Yes, it’s frustrating to feel like your memory has become Swiss cheese. Or to be super annoyed when your partner makes a tiny misstep. Or to just not feel like yourself. But it might help to know that these big emotions are totally normal.

“Don’t assume there is something wrong with you,” says Ewing. Remind yourself that those messy moods are the result of something spectacular: Your body is busy growing a baby.

It also helps to know that small lifestyle changes may make it easier to level out your moods. Ewing suggests you:

• Make sleep a priority. We all function better when we’re getting enough sleep. “Feeling tired and being unable to sleep well can affect your emotions,” Ewing says. Aim for 8 hours every night. And nap when you can. Does your baby bump make it hard to get comfortable? Try changing sleep positions. Or use a pregnancy pillow.
   
• Stay active. Even a little bit of movement can boost your mood and energy level. You don’t have to start a serious workout routine to feel better either. Brief walks and gentle stretches could help. Remember to ask your doctor how much exercise is right for your pregnancy.
   
• Feed your feelings the right way. Chocolate and chips may be calling your name. But to feel your best, focus on nutritious meals and snacks. Research suggests that a healthy diet can support a positive maternal mood. It may even lower the risk of prenatal and postnatal depression. Focus on foods with omega-3 fatty acids. These healthy fats promote your positive mood. They also support healthy brain growth for your baby. Good sources of omega-3s include:
• • Fish.
  • Flaxseeds and flaxseed oil.
  • Vegetable oils.
  • Nuts (especially walnuts).
  • Leafy vegetables.

(Need advice on what to eat during and after pregnancy? Check out Wellframe, your digital health management app. You can search the health library or send questions straight to your care team. Wellframe is free with your health plan — log on or download the app today.)

Share Your Feelings with Someone You Trust

You’ve probably heard the phrase “It takes a village to raise a child.” Well, it can also take a village to handle the emotional changes that come with pregnancy. Don’t wait until your baby is born to connect with other people on a similar journey. Think about joining a group for new parents, either local or online. Talk to family members or friends who are pregnant or have been through pregnancy. “These individuals can all be a great support and will most likely understand how you are feeling,” Ewing says.

If you have a partner, that person can also be a critical source of support. True, they might not understand exactly what pregnancy emotions feel like. But they can help offer some necessary perspective and reassurance.

Get Help if Things Become Overwhelming

For many pregnant people, lifestyle tweaks and a strong support group are enough to lift their mood. But if you’re struggling, professional counseling may be worth a try. You can always start by talking to your healthcare provider about how you’re feeling, says Ewing.

“Hormone changes in pregnancy can cause depression,” she says. “Which is why you need to keep open communication with your provider — to get help, feel better, and welcome your baby.”

Seeking professional help now means you’ll also have help after the baby arrives. That’s important because depression can be more common during the postpartum period. Recent research shows that roughly 1 in 8 women have symptoms of postpartum depression.

Pregnancy can be life-changing. But that doesn’t mean you have to force a smile for 9 months straight. Mood swings and big emotions are completely normal. With the right support and some healthy habits, you can get a better handle on those feelings. And that feels great!

(Get help managing your mental health and overall well-being during and after pregnancy from Wellframe, your digital health management tool. The app offers free prenatal and postnatal programs as part of your health plan. Log on or download Wellframe today.)