How to control your anger during pregnancy

How to control your anger during pregnancy 1

A woman experiences a myriad of changes in her body during pregnancy on physical and emotional levels. Despite being happy by the thought of giving birth to a baby, agitation and anger can suddenly arise at any time. This change in mental state can be attributed to the fluctuations in hormone levels and biological procedures that take place in the body. This article will give clarity on the different factors that can make you angry during pregnancy and methods to deal with it effectively.

Factors that can contribute to anger during pregnancy

Changes in hormone levels: This is the major factor behind experiencing anger during pregnancy. Hormones in our body play an important role in affecting our mood and behavior. When the level of these hormones increases or decreases in the body it results in mood swings, intense and strong feelings, and ultra-sensitivity in a person. Such hormone fluctuation is a naturally occurring phenomenon in pregnancy and there is hardly anything that can be done about it.


9 Effective Measures To Control Your Anger During Pregnancy

Anxiety: Another key reason for getting angered during pregnancy is anxiety. It can be due to a variety of reasons such as physical stress, inadequate rest, poor quality sleep, work overload, financial uncertainties, and uncooperative spouses. Staying under stress for a constant period negatively impacts the anger dealing abilities in a woman and can lead to sudden emotional outbursts.

Fear: Another reason for anger is again very common in pregnant women. It is the fear of the unknown. Pregnant women have the fear regarding the labor pain, health of the unborn infant or birth defects, any existent disease or complication that can impact her pregnancy, etc.

Discomfort: There can also be a certain level of unavoidable distress at the time of pregnancy due to the physical modification that occurs during this period. Pregnant girls experience sickness, fatigue, and nausea. Discomfort can lead to extreme feelings and irritability if the reasons for distress aren’t dealt with appropriately.

How Does Anger Impact Your Unborn Child?

Anger contributes to certain biological and physiological changes in the body such as increased heart rate, increased blood pressure, increased levels of hormones such as adrenaline and epinephrine that lead to the contraction of blood vessels. This lowers the supply of oxygen and blood to the fetus that hampers its development.

Intense or prolonged anger can cause distress to the infant and can even result in complications during pregnancy such as low weight at birth, negative impact on the temperament of baby, premature delivery, hyperactive child, and restricted cognitive skills.


How to control your anger during pregnancy 2

Ways to control anger

There are a few simple ways that can be implemented to manage anger, anxiety, and stress during pregnancy.

Relaxation: Perform deep breathing, meditation, and light yoga moves to relax your body. In this way, your muscle will relax and you will feel calmer. It will tune your mental state.

Adopt a healthy diet and lifestyle: You must follow the right pregnancy diet that should be rich in carbs and proteins. Recommended food choices are green leafy vegetables, nuts, whole grains, fresh fruits, and plenty of water. Stay away from alcohol and smoking. Take a lot of sleep and rest.

Change the habit: Analyze situations that make you angry. Find ways to deal with it. The right way is to focus on the cause of the anger, instead of the person who caused it and take necessary actions to deal with the cause.

Normal Exercise: Performing mild exercises like routine walks that will keep you healthy and active with a happy mindset throughout pregnancy.

Indulge in activities you like: Make yourself a priority and devote time to activities that relax you. Spend time on your hobbies, or listen to soothing music, talk to friends, be with nature, do painting, gardening and so on.

Make yourself a priority: Your health, joy and overall mental state have a direct connection to your baby’s health. So, take proper actions to ensure psychological health and physical comfort. Wear clothes, footwear, and accessories you like, eat your favorite food, have open heart-to-heart communication with your spouse, etc.

Get a Massage: A gentle massage is a good idea to unwind physically and emotionally too. Pamper yourself through a spa treatment to get relief from the aching muscles and release mental tension.

Don’t indulge in Arguments: It is beneficial to stay away from tense situations and arguments as much as possible. Protect your state of mind and try to stay in a happy state as much as possible.



Experiencing anger and stress occasional during this critical phase is common and also expected. However, you should make efforts to enjoy this exciting and beautiful phase as much as you can and concentrate on the joy of welcoming your beautiful baby. All of the above ways will help you overcome anger. Still, if you find it hard to manage your stress, then it is advised to talk to your therapist.