Is It Normal to Feel Angry and Irritable During Pregnancy?
Have you ever snapped at someone while pregnant, and then immediately thought, “Why did I do that?” Whether you’ve yelled at your partner for bringing you the wrong drink, or shouted at the toaster for burning your bread, that sudden flash of rage can feel very unsettling. But you should know: It’s much more common than you think.
Mood swings and anger during pregnancy are typically fuelled by the huge hormonal and physical changes pregnant women go through as the baby grows and develops. But despite them being these shifts are normal during this stage, they can leave you feeling guilty, embarrassed, or even ashamed.
Understanding the link between pregnancy, mental health, and irritability can become an important first step toward managing your emotions and freeing yourself from the guilt that comes after you snap at a loved one.
On this page, we’ll explore some of the rage-filled emotional changes during pregnancy. We’ll delve into the reasons why you feel more irritable when pregnant and help you recognize when anger is becoming a problem. We’ll also look at what happens postpartum with your emotions and how to find support, and we’ll share some practical coping strategies that you can use every day.
So, whether you’re a mom-to-be, a new mother, or a partner wanting to understand what your loved one is going through, this guide will give you the clear and honest information you are looking for.
Understanding Emotional Changes During Pregnancy
Pregnancy anger and irritability are really common. In fact, a study has shown that roughly one in four pregnant people experience mild anger, at the very least.1 And while it’s much less talked about, anger during pregnancy is actually more common than postpartum depression.
Let’s explore some of the changes you go through during pregnancy which may feed into your anger, and the impact this anger can have on you and those around you.
Physical and Mental Changes
The biggest factors at play in irritability and anger are the fluctuating hormonal changes, namely estrogen and progesterone.2 These pesky pregnancy hormones – while an extremely important part of the process – can really do a number on your mental health.
Estrogen works through your whole body as well as on the part of the brain that regulates your mood. Progesterone helps you to relax your muscles and joints and prevents early contractions. However, it can also cause fatigue and sluggishness. This is why you can experience such a rollercoaster of mood swings while pregnant.
But it’s not all just down to hormones. When you throw in fatigue, morning sickness (which sadly doesn’t just happen in the morning), and worries about giving birth or the responsibilities of becoming a parent, is it any wonder you feel more cranky than usual?
Add to all of that the fact that your body is changing dramatically in a short space of time, and it’s no surprise if you find it hard to keep your cool.
The Impact of Pregnancy Rage
Research says that intense anger might put you at a higher risk for placental abruption, which is rare but can mean your baby doesn’t get all the oxygen and nutrients it needs during pregnancy.3 Studies also show that if you are more angry during pregnancy, your baby may have growth delays and sleep issues.4
So, you can see that your anger may affect not only you and those around you; it can also affect your unborn child.
Is This Normal Pregnancy Anger and Irritability, or Something Else?
While this doesn’t tend to be common knowledge, anger can be tightly linked to depression. Anger during pregnancy, therefore, may be a sign of perinatal depression. One in five women is affected by a perinatal mood and anxiety disorder (PMAD), such as perinatal depression or perinatal anxiety. Some of the most common symptoms of these are:5
Feeling sad or anxious- Feeling hopeless or pessimistic
- Feeling irritable, frustrated, or restless
- Feelings of guilt, worthlessness, or helplessness
- Losing interest in hobbies or activities
- Fatigue
- Difficulty concentrating or remembering things
- Difficulty sleeping
- Abnormal changes in appetite or weight changes
- Thoughts of death or harming yourself or your baby
You don’t need to tick everything on the list to have a PMAD. If you recognize a couple of these symptoms, it’s important to talk to your healthcare provider. They will be able to tell you whether what you are going through is normal, a PMAD, or something else. They will also be able to help you with these challenges.
If you want help in managing your angry outbursts, you’re in the right place. Next, we’ll be looking at practical tips for pregnancy rage management.
How to Manage Anger During Pregnancy
Pregnancy anger and irritability are a normal part of mood swings from growing a small human inside you. However, their normalcy doesn’t make them any less of a nuisance. If they’re disrupting your home life, work, or relationships, there are some strategies you can use for coping with irritability during pregnancy.
1. Eat Well
2. Exercise
It’s important to say that exercise doesn’t have to look like going for a 5km run or going to the gym. It could be doing 15 minutes of light stretches, taking a walk, or going for a swim. All of these can help give you the boost you need (while soothing your aching back and joints in the process!).
3. Prioritize Sleep
Anyone who’s had a rough night’s sleep will tell you they feel crabby in the morning. It’s really important to get quality sleep time when you’re pregnant. It might not seem achievable, especially later in the pregnancy when you have your baby bump and an active infant moving around in there. However, it’s important to catch up on sleep when you can.
Try sticking to a bedtime routine, listen to relaxation music in bed, or use pillows to prop yourself into whatever position feels most comfortable for you to get some sleep. Also, if you’ve got a few quiet moments alone, it’s totally okay to take a nap. You’re catching up on quality rest so that your body can do an important job – growing your baby.
4. Write it Down
Did you start a journal when you got pregnant? If not, you may want to start one now. Getting your thoughts and feelings out of your head and onto paper can be really cathartic. And it doesn’t have to be made public – it can be something that’s just for you that you keep hidden away in a special drawer.
Whenever you feel the frustration building up, go and vent it out into your journal – whether that’s through words, doodles, or scribbling holes through the page. Let it all out in there.
5. Be Mindful
If you’re not sure where to start, you could look up some mindful breathing videos or mindfulness meditation audios on the internet. There are loads available for free. They can take as little as one minute, making them ideal for nipping to the bathroom for a quick breather when things are getting heated.
You can also take a look at our resource, Mindfulness and Meditation for Stress Reduction.
6. Talk With Your Loved Ones
If you feel like you’re struggling, let your partner, family, or loved ones know. This is a period of huge change, and it can be overwhelming, to say the least. Talk to them about how you feel, the rollercoaster of emotions that you buckle in for every day, or how you just can’t seem to get everything done. Together, you may be able to find ways they can help to lighten your load.
7. Seek Professional Support
If you feel like anger is affecting your life and those around you, it may be time to seek professional help. You could talk to your doctor, OB-GYN, or midwife about how you feel. They’ll assess whether you’re experiencing ‘normal’ pregnancy irritability, or if there may be a PMAD at work, such as prenatal depression.
Therapy is a really effective treatment for mental health issues. Therapy for pregnancy anger can allow you to explore and understand your anger and irritation. You can discover your triggers and learn new ways of managing pregnancy-related anger.
Remember this is a time of massive change for you: Physically, mentally, and emotionally. It’s also an exciting phase of your life that you can enjoy. If you feel like something isn’t right, reach out to a professional and take the first step toward reclaiming your joy.
Postpartum Rage and Emotional Wellness
You may have thought (and hoped) that pregnancy anger and irritability would end once you gave birth. Sadly, sometimes it doesn’t. Sometimes it gets even worse. Everything can feel like a trigger for postpartum rage.
Experiencing anger and irritability postpartum isn’t rare. You’ve just given birth, there may have been complications, and you’re almost certainly sleep-deprived and exhausted. Your hormones are fluctuating again now that you’ve had your baby, and then there’s the stress and responsibility of being a new mom.
It’s almost expected that you would have some postpartum mood swings. One minute you’re consumed by the joy and love you feel for your newborn, the next moment exhaustion and overwhelm take over. However, when the rage continues, and you feel irritable more often than not, then you may be experiencing a postpartum mood disorder, such as postpartum depression.
If you feel like this, know that you are not alone. Remember to speak with your current OB-GYN about your symptoms, or a mental health professional. Help is available, and you can start to enjoy motherhood without anger casting a cloud over it.
Seeking Support and Professional Mental Health Treatment
Being an expectant mother or a new mom can bring so much excitement, but also challenges you weren’t expecting. If you’re struggling with your mental health during this time, know that you are not alone. Help is available, and reaching out for support can be the key to getting back on track and enjoying your motherhood journey.
At Mission Connection, we provide expert mental health care for individuals requiring support through their difficult times. From therapy to medication management, support groups, and even round-the-clock care, we can help you in a way that fits in with your schedule. This may look like:
- Residential Treatment Programs: if you need care and support 24/7
- Outpatient Treatment: attending appointments while you continue your usual daily routine
- Intensive Outpatient Treatment: for when you need a high level of support but don’t need to stay for overnight care
- Telehealth Appointments: offering therapeutic support through virtual appointments from the comfort of your home.
Start your journey today by speaking to one of our friendly advisors. Let’s find a treatment plan that works for you and your family. Get started here.
References
- Ou, C. H., Sedov, I., Sanguino, H., Holtzman, S., & Tomfohr-Madsen, L. (2022). Trajectories and correlates of anger during the perinatal period. JOGN Nursing, 51(6), 599–611. https://doi.org/10.1016/j.jogn.2022.07.010
- American Pregnancy Association. (2021, December 9). Mood swings during pregnancy. American Pregnancy Association. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/mood-swings-during-pregnancy/
- Chahal, H. S., Gelaye, B., Mostofsky, E., Salazar, M. S., Sanchez, S. E., Ananth, C. V., & Williams, M. A. (2019). Relation of outbursts of anger and the acute risk of placental abruption: A case‐crossover study. Paediatric and Perinatal Epidemiology, 33(6), 405–411. https://doi.org/10.1111/ppe.12591
- Field, T., Diego, M., Hernandez-Reif, M., Salman, F., Schanberg, S., Kuhn, C., Yando, R., & Bendell, D. (2002). Prenatal anger effects on the fetus and neonate. Journal of Obstetrics and Gynaecology, 22(3), 260–266. https://doi.org/10.1080/01443610220130526
- National Institute of Mental Health (NIMH). (2023). Perinatal depression. NIMH. https://www.nimh.nih.gov/health/publications/perinatal-depression
- Golomb, B. A., Evans, M. A., White, H. L., & Dimsdale, J. E. (2012). Trans fat consumption and aggression. PLOS ONE, 7(3), e32175. https://doi.org/10.1371/journal.pone.0032175
- Popov, S., Sokic, J., & Stupar, D. (2021). Activity matters: Physical exercise and stress coping during the 2020 COVID-19 state of emergency. Psihologija, 54(3), 307–322. https://doi.org/10.2298/psi200804002p
- American Psychological Association. (2019, October 30). Mindfulness meditation. https://www.apa.org. https://www.apa.org/topics/mindfulness/meditation
