Mind & Mood Corner: Emotional check-ins—what mood shifts are normal and how to cope

As you near the end of your pregnancy, emotional fluctuations are quite common, and it's important to be aware of and understand them. Here’s what to expect in terms of mood shifts during the third trimester, and how to cope with them:

Common Mood Shifts:

Anxiety and Worry: It's normal to feel anxious about the upcoming birth, especially as your due date approaches. You might worry about the labor experience, the health of your baby, or how you’ll manage once your baby arrives. This anxiety can come in waves, and while it can feel overwhelming, it’s often a natural response to the uncertainty and big life changes ahead.

Coping Strategies:

Focus on preparation: The more you prepare for labor and delivery, the more confident you'll feel. Taking prenatal classes, practicing relaxation techniques, and discussing your birth plan with your provider can provide a sense of control.

Talk it out: Share your fears with a partner, friend, or therapist. Talking about your worries can help you feel supported and validated.

Mindfulness: Practicing mindfulness or deep-breathing exercises can help ground you in the present moment and reduce anxiety.

Mood Swings: Due to hormonal fluctuations, you may experience sudden shifts in mood, from feeling joyful and excited to suddenly tearful or irritable. Hormones like progesterone and estrogen surge during pregnancy, which can contribute to these emotional swings. While the intensity may decrease as you get closer to your due date, mood swings can still occur.

Coping Strategies:

Self-care: Prioritize self-care routines to calm your mind. Taking a relaxing bath, practicing yoga, or going for a walk can help balance your emotions.

Rest: Lack of sleep and physical discomfort can worsen mood swings. Try to rest as much as possible, even if it means taking short naps during the day.

Accept the ups and downs: Be kind to yourself when your mood swings occur. Recognize that your body is going through a lot of changes, and it’s okay to have moments of vulnerability.

Excitement and Eagerness: As you approach labor, many moms-to-be feel a surge of excitement. This is a time of anticipation, and you may feel eager to meet your baby, decorate the nursery, and complete your to-do list. Some women experience bursts of energy during this phase, often linked to the "nesting instinct."

Coping Strategies:

Channel the energy: Use this excitement to get things done around the house, like organizing baby items, setting up the nursery, or completing any remaining tasks on your birth plan.

Balance excitement with rest: While it’s great to feel excited, make sure to listen to your body. Take breaks and rest when needed to avoid overwhelming yourself.

Feeling Overwhelmed or Irritable: Toward the end of pregnancy, physical discomfort (such as back pain, swelling, and difficulty sleeping) can cause feelings of irritability or frustration. The constant changes in your body and the physical strain of pregnancy can take a toll on your mood.

Coping Strategies:

Take breaks: Don't be afraid to rest when you need to. Taking short breaks or naps can help you recharge and manage stress better.

Ask for support: If you're feeling irritable or overwhelmed, reach out to your partner, family members, or friends for help. Having someone assist with household tasks or offer emotional support can ease the burden.

Gentle exercise: Activities like prenatal yoga, stretching, or light walks can help release physical tension and improve your mood.

Joy and Connection: Many women experience a deep sense of joy and bonding as they approach the final stages of pregnancy. The reality of meeting your baby and anticipating the joy they will bring to your life is a positive emotion that can help lift your spirits.

Coping Strategies:

Celebrate your journey: Take time to reflect on your pregnancy, celebrate milestones, and connect with your baby through gentle movements or talking to them.

Document your experience: Writing in a journal or taking photos can help you capture these final moments of pregnancy and build a connection with your little one before they arrive.

Tips for Coping with Emotional Changes:

Stay connected with others: Having a support network is invaluable. Share your feelings with your partner, family, or close friends so you don't feel isolated.

Embrace flexibility: As your body and emotions change, it's important to remain flexible. Your pregnancy may not unfold exactly as you expected, and that’s okay. Let go of perfection and focus on doing what feels right for you.

Be kind to yourself: Remind yourself that emotional ups and downs are part of the experience. Allow yourself to feel your emotions without judgment.

Seek professional support: If you're feeling persistently overwhelmed, depressed, or anxious, don't hesitate to reach out to a mental health professional. Therapy or counseling can be incredibly helpful during this time.

By staying in tune with your emotions, practicing self-care, and seeking support when needed, you can better manage the mood shifts and enjoy the exciting and transformative final weeks of pregnancy.

6. Key Nutrients for the Third Trimester:

During the third trimester (weeks 28–40), your baby’s growth accelerates, and your body needs extra nutrients to support both your health and your baby’s development. Here are some wellness and nutrition tips to help ensure both you and your baby are well-nourished during this stage:

Key Nutrients for the Third Trimester:

Protein: Protein is essential for your baby’s growth and the development of their muscles and organs. During this period, your baby will rapidly gain weight and build muscle mass, so ensuring you’re getting enough protein is crucial.

Sources:

• Lean meats like chicken, turkey, and fish
  
• Eggs
  
• Legumes (lentils, beans)
  
• Dairy products (milk, cheese, yogurt)
  
• Tofu and tempeh
  
  

Iron: Your body’s blood volume increases in preparation for labor, and iron is necessary to support this. Iron also helps your baby develop a healthy circulatory system and prevents anemia, which can cause fatigue and weakness.

Sources:

• Lean red meat (beef, lamb)
  
• Leafy greens (spinach, kale)
  
• Fortified cereals
  
• Legumes (beans, lentils)
  
• Dried fruits (apricots, raisins)
  
• Pair iron-rich foods with vitamin C (e.g., citrus fruits, tomatoes, peppers) to improve absorption.
  
  

Calcium: Calcium is vital for the development of your baby’s bones, teeth, and nervous system. It also helps maintain your bone health as your body undergoes significant changes.

Sources:

• Dairy products (milk, yogurt, cheese)
  
• Calcium-fortified plant-based milk (almond, soy, or oat milk)
  
• Leafy greens (broccoli, kale)
  
• Tofu
  
• Fortified juices
  
  

Omega-3 Fatty Acids: Omega-3s, particularly DHA (docosahexaenoic acid), are critical for the development of your baby’s brain and eyes. They also support healthy pregnancy outcomes, including reducing the risk of preterm labor.

Sources:

• Fatty fish (salmon, sardines, mackerel)
  
• Chia seeds
  
• Flaxseeds
  
• Walnuts
  
• Omega-3 fortified eggs
  

Vitamin D: Vitamin D helps your body absorb calcium and plays a crucial role in supporting your immune system. It’s especially important during pregnancy, as it supports bone health and can prevent gestational diabetes.

Sources:

• Sunlight exposure (10-15 minutes per day)
  
• Fatty fish (salmon, mackerel, sardines)
  
• Fortified milk or plant-based milk
  
• Egg yolks
  
  

Mushrooms (exposed to UV light)

Vitamin C: Vitamin C is vital for your baby’s skin, cartilage, bones, and blood vessels. It also supports your immune system and helps with the absorption of iron from plant-based foods.

Sources:

• Citrus fruits (oranges, grapefruits)
  
• Bell peppers
  
• Strawberries
  
• Broccoli
  
• Tomatoes
  

Water: Staying hydrated is crucial during pregnancy, particularly in the third trimester, when fluid retention and swelling can occur. Adequate hydration helps with the amniotic fluid level, digestion, and maintaining your energy levels.

Tips:

• Drink plenty of water throughout the day.
  
• If you're feeling bloated, try adding slices of lemon, cucumber, or mint to your water to make it more refreshing.
  
• Drink coconut water for a natural electrolyte boost.
  
  

Foods to Avoid or Limit in the Third Trimester:

Unpasteurized dairy and juices: These can carry harmful bacteria like listeria, which can harm you and your baby.

High-mercury fish: Avoid large fish like swordfish, shark, king mackerel, and tilefish, as they can contain high levels of mercury.

Caffeine: While small amounts are generally okay, try to limit your caffeine intake as excessive amounts can affect your baby’s development and cause sleep disturbances.

Processed foods and excessive sugar: These can lead to excess weight gain, gestational diabetes, and inflammation. Focus on nutrient-dense whole foods.

Sample Meal Ideas for the Third Trimester:

Breakfast: Greek yogurt with chia seeds, fresh berries, and a drizzle of honey; scrambled eggs with spinach and whole-grain toast.

Lunch: Grilled chicken salad with avocado, mixed greens, and a citrus vinaigrette; quinoa with roasted vegetables and a side of hummus.

Snack: Apple slices with almond butter; mixed nuts with a few dark chocolate squares.

Dinner: Salmon fillet with steamed broccoli and quinoa; a lentil stew with sweet potatoes and kale.

Dessert: A smoothie made with spinach, banana, chia seeds, and almond milk.

By focusing on nutrient-dense foods and staying hydrated, you’ll support both your own health and your baby’s growth during this critical stage.