Pregnancy isn’t always the picture-perfect journey people make it out to be. Sure, there are the sweet moments — hearing that tiny heartbeat, feeling the first kick — but behind the smiles and belly rubs, you might be battling something you didn’t expect.
Maybe you’ve been feeling a little off lately. Maybe the worries creep in out of nowhere. Maybe the tears hit harder than usual, and the joy feels just out of reach. If this sounds like you, you’re not alone. Anxiety and depression during pregnancy are more common than most mamas realise.
And it’s okay to talk about it.
Before you start blaming yourself or wishing you could just ‘snap out of it,’ let’s get real about what’s going on. Dr. Fairuz Nazri bt Abd Rahman — a psychiatry expert and proud mom of three teens — understands this journey all too well. She’s here to walk you through the emotional highs and lows, answer your questions, and remind you that you don’t have to face anxiety and depression during pregnancy alone.
Because you deserve to feel supported, seen, and heard.
Most Asked Questions on How to Cope with Anxiety and Depression During Pregnancy
Source: iStock
Emotional Connection Between Mother and BabyQ: Can my baby in my womb feel when I cry?
Dr. Fairuz:
Yes, your baby can sense some of your emotions. When you cry, your body releases neurotransmitters—chemical messengers that can cross the placenta. While your baby may not fully understand emotions the way adults do, they can sense changes in your emotional state. Additionally, your baby can hear your voice, including when you talk, argue, or cry.
Emotional Ups and Downs During Pregnancy
Q: When do pregnancy emotions start, and how long do they last?
Dr. Fairuz:
Emotional changes typically begin around week 9 or 10 of the first trimester and may last until a few weeks postpartum—a period often referred to as the “baby blues.” If these feelings are persistent or severe, it could be a sign of depression or anxiety, and it’s important to seek professional advice.
Q: Why am I so sensitive during pregnancy? I get angry all the time.
Dr. Fairuz:
Pregnancy hormones, especially oestrogen and progesterone, rise significantly to support your baby’s development. These hormonal shifts can affect your mood, making you feel irritable, tearful, or prone to mood swings. For most women, these emotions ease as the body adjusts, but for others, they can last the entire pregnancy.
Q: Anyways, it is tough to keep a check on emotions, but why does it get even tougher during pregnancy?
Dr. Fairuz:
Your body experiences elevated hormone levels during pregnancy, which your mind and emotions have to adjust to. Once your body adapts, these feelings often stabilize. However, for some women, emotional sensitivity can persist, so don’t hesitate to consult a healthcare provider for guidance.
Q: How common are emotional changes during pregnancy, and what are some typical emotions that pregnant women experience?
Dr. Fairuz:
Emotional changes are very common. Many women experience mood swings, tearfulness, and irritability. Around 10–20% of women may develop anxiety or depressive disorders during pregnancy, which should be addressed with medical support.
Understanding and Coping With Emotional Distress
Q: How do I cope with emotional distress from in-laws?
Dr. Fairuz:
It’s important to set clear boundaries so everyone respects each other’s space. If you’re living together, creating personal time away—whether through work or self-care outings—can help. Give yourself emotional space and only engage with them when you feel ready.
Q: How can women differentiate between normal emotional changes during pregnancy and signs of depression?
Dr. Fairuz:
If you’re feeling persistently low, losing interest in things you once enjoyed, having trouble sleeping, or experiencing negative thoughts (like hopelessness or worthlessness) for two weeks or more, it could be depression. Please consult a healthcare professional for advice and support.
Q: Can emotional changes during pregnancy have long-term effects on mental health postpartum?
Dr. Fairuz:
Mild emotional ups and downs generally do not have lasting effects. However, if you experience a diagnosable anxiety or depressive episode during pregnancy, it could increase the risk of similar episodes later in life.
Supporting Emotional Well-Being During Pregnancy
Q: What are some coping techniques that women can use to manage their emotional well-being?
Dr. Fairuz:
Coping strategies are very personal, but “me-time” often works wonders. Engaging your senses—whether it’s baking, gardening, a warm bath, or light exercise—can be soothing. Conversations with trusted friends or listening to music are also great for mental well-being.
Q: Are there specific factors or hormones that contribute to emotional changes during pregnancy?
Dr. Fairuz:
Yes, oestrogen and progesterone levels increase significantly to support your baby’s growth, and this hormonal surge can influence your mood, often causing mood swings, tearfulness, and irritability.
Q: Are there any specific activities or exercises that can help alleviate stress or anxiety during pregnancy?
Dr. Fairuz:
Light to moderate physical activities such as walking, prenatal yoga, or swimming can greatly improve mood. Just listen to your body and avoid pushing yourself too hard.
Q: Are there any natural remedies or alternative therapies that can help with emotional well-being during pregnancy?
Dr. Fairuz:
Natural approaches like light exercise, yoga, aromatherapy, and even a calming cup of chamomile tea can help soothe your emotions. A balanced diet also plays a vital role in emotional stability.
Q: Are there any lifestyle adjustments or self-care practices that pregnant women can adopt to promote better emotional health?
Dr. Fairuz:
Absolutely. Make sure you get enough sleep and rest. A balanced diet, reduced processed and sugary foods, light exercise, and a supportive social environment are all essential for emotional health.
Q: Are there any self-help books or links you recommend for pregnant women to better understand and cope with emotional changes?
Dr. Fairuz:
A useful read is The Pregnant Woman’s Companion: Nine Strategies That Work to Keep Your Peace of Mind Through Pregnancy and Into Parenthood (Paperback). It offers practical advice for managing emotions during this transformative time.
Family and Spousal Support During Pregnancy
Source: iStock
Q: How can spouses or family members best support a pregnant woman experiencing emotional changes?
Dr. Fairuz:
It starts with understanding. Family members should educate themselves on what a pregnant woman goes through. They can help by lightening the load—whether it’s housework, childcare, or simply offering emotional support. Listening, being present, and showing empathy can make all the difference.
Personal Struggles Shared by Moms
Q: I’ve had anxiety even before pregnancy. My emotions are okay now because I’m occupied with work, but I’m worried I won’t cope once the baby arrives. Any tips?
Dr. Fairuz:
Many parents surprise themselves with their strength once the baby arrives. However, practicing relaxation techniques like breathing exercises or progressive muscle relaxation can help. If anxiety persists or worsens, consider consulting a psychiatrist for tailored support and possibly medication.
Q: I’m about to give birth and I feel emotionally unstable. I have two kids, and another is on the way. I cry, I feel like giving up, and my husband works night shifts. I feel so alone. What should I do?
Dr. Fairuz:
I’m so sorry you’re feeling this way. If you’re experiencing thoughts of giving up, it’s essential to seek professional help immediately. You can ask your GP or obstetrician for a referral to a psychiatrist at any government hospital. Taking this step not only helps you—it also helps your children.
Q: When my partner is feeling down, I get stressed managing my toddler while being 23 weeks pregnant. I’m exhausted from lack of sleep, caring for my unwell partner, a demanding toddler, and working. How can I cope?
Dr. Fairuz:
You’re juggling a lot, and these are all valid stressors that can increase your risk for maternal depression. If symptoms persist, please seek medical advice. Small daily steps—letting go of perfectionism and finding humor—can also ease the emotional load. And remember: this phase is temporary, and one day you may even look back on it with warmth.
Q: I’m pregnant for the first time and feel overwhelmed. I’m handling everything alone—planning for the baby, maternity leave, and more. My family and husband seem uninterested, and it’s making me feel isolated. Is this normal, and what can I do?
Dr. Fairuz:
It’s quite common for first-time moms to feel overwhelmed and alone. Start by having an honest conversation with your husband about your feelings. He may not fully understand what you need unless you guide him. Providing him with reading materials about pregnancy and emotional changes can help him offer the right support. If your feelings persist, seeking advice from a medical professional can be very helpful.
About Dr. Fairuz
Source: HCTM – UKM
Assoc Prof Dr. Fairuz Nazri bt Abd Rahman is a Consultant Child & Adolescent Psychiatrist and Associate Professor at the National University of Malaysia (UKM). A mother of three, Dr. Fairuz leads both inpatient and outpatient services at the Child & Adolescent Psychiatric Unit, UKM Medical Centre.
Her clinical and research interests focus on parent-child interactions, parental mental health, and their impact on neurodevelopmental disorders in children. With around 30 peer-reviewed publications, Dr. Fairuz is also a trusted voice in the community, frequently invited by the media to share expert insights on child and adolescent mental health issues.