As we all know, anger does no good to a healthy pregnancy plan.
Generally speaking, anger is an absolutely normal and healthy emotion
depending on how it is expressed. When expressed appropriately, anger
can help to solve problems. But when expressed incorrectly, it might
lead to various discomforts such as headaches, asthma, high blood
pressure, heart problems etc., and meanwhile put a strain on
relationships. For the expecting mothers, constant anger may affect the
unborn baby and leading to negative effects such as low birth weight,
premature or problematic birth and even miscarriage.
So why some pregnant women are angry all the time while others seldom? Well, this is due to the major hormonal changes pregnant women are undergoing affect their emotional behaviors. And because everybody has unique body type, every expecting mother's pregnancy is different. Therefore, it is normal that a caring, loving and understanding pregnant woman suddenly exhibit unusual agitation and anger time from time.
Hormone changes are only a part that causes your short temper. Another cause is your physical changes such as nausea, tender breasts, swollen feet, fatigue, headaches, insomnia, constipation and the fear that something might go wrong. So it is really no surprise if you are constantly cranky and irritable. But take note that you need to watch out and control your anger in order to have a healthy pregnancy.
Here are some tips for you to manage your anger. Try them out and see what works best for you.
1. Write it down
Write down everything in a journal or private blog. It is good to keep a record of when and who/what caused you to become angry and how you felt after that, so you can identify what triggers your anger.
2. Change your reaction
After having a rough idea of what triggers your anger, you can try to discover ways to handle it, for example, if you cannot change who or what makes you angry, change the way you react to the person or the situation.
3. Walk away
If you feel yourself getting angry when having a conversation with somebody, don't be shy to tell the offending party that you are feeling not OK at the moment, and you would rather not discuss the issue further. You can take a half-hour break or do whatever you need to do to cool yourself down before returning to the conversation.
4. Take on only what you can handle
Are you over-stretching yourself with family and work commitments, and you hardly have any time for yourself? Take a close look at your work activities, home and family responsibilities and see how "doable" it is. Make sure that you only take on what you can handle. Bear in mind though that even if you think you can handle your current load, it is likely that you will not be able to sustain it as your pregnancy progresses.
5. Aim for a more balanced lifestyle
Be prepared to cut back on what you're doing to allow more time for yourself. With the baby coming, you will need to sleep more, make sure that you have a more balanced diet and you will need to exercise. Exercise not only keeps you fit, it is also emotionally uplifting because of the release of endorphins. Regular exercise also helps relieve common physical discomforts such as back aches, breathlessness and constipation.
6. Take time to relax
This means making time specifically for relaxation and nothing else. Take the time to do whatever makes you feel good. It could be reading a book, watching a movie or going for a facial - whatever - as long as you do not feel guilty about it. You could even choose to just be a couch potato on the sofa, or practicing some simple relaxation activities such as deep breathing and relaxing imagery.
7. Keep the lines of communication open
Keep lines of communication open with those you love, especially your spouse. Your spouse, parents and friends will not know exactly what you are experiencing and cannot anticipate your wants or your needs unless you share with them.
8. Admit you need help
Do not be shy, afraid or embarrassed to ask for help when you need it. Friends and family members are always willing to help out whenever they can. If after all the efforts, you still find your anger is unmanageable, do consider getting professional help.
Dealing with anger is very important to a healthy pregnancy. If not handled appropriately, frequent anger tantrums can put a strain on or even destroy the best relationships. For expecting mothers, constant anger may have a detrimental effect on the baby. Therefore, it is crucial to control your anger before it controls you.
So why some pregnant women are angry all the time while others seldom? Well, this is due to the major hormonal changes pregnant women are undergoing affect their emotional behaviors. And because everybody has unique body type, every expecting mother's pregnancy is different. Therefore, it is normal that a caring, loving and understanding pregnant woman suddenly exhibit unusual agitation and anger time from time.
Hormone changes are only a part that causes your short temper. Another cause is your physical changes such as nausea, tender breasts, swollen feet, fatigue, headaches, insomnia, constipation and the fear that something might go wrong. So it is really no surprise if you are constantly cranky and irritable. But take note that you need to watch out and control your anger in order to have a healthy pregnancy.
Here are some tips for you to manage your anger. Try them out and see what works best for you.
1. Write it down
Write down everything in a journal or private blog. It is good to keep a record of when and who/what caused you to become angry and how you felt after that, so you can identify what triggers your anger.
2. Change your reaction
After having a rough idea of what triggers your anger, you can try to discover ways to handle it, for example, if you cannot change who or what makes you angry, change the way you react to the person or the situation.
3. Walk away
If you feel yourself getting angry when having a conversation with somebody, don't be shy to tell the offending party that you are feeling not OK at the moment, and you would rather not discuss the issue further. You can take a half-hour break or do whatever you need to do to cool yourself down before returning to the conversation.
4. Take on only what you can handle
Are you over-stretching yourself with family and work commitments, and you hardly have any time for yourself? Take a close look at your work activities, home and family responsibilities and see how "doable" it is. Make sure that you only take on what you can handle. Bear in mind though that even if you think you can handle your current load, it is likely that you will not be able to sustain it as your pregnancy progresses.
5. Aim for a more balanced lifestyle
Be prepared to cut back on what you're doing to allow more time for yourself. With the baby coming, you will need to sleep more, make sure that you have a more balanced diet and you will need to exercise. Exercise not only keeps you fit, it is also emotionally uplifting because of the release of endorphins. Regular exercise also helps relieve common physical discomforts such as back aches, breathlessness and constipation.
6. Take time to relax
This means making time specifically for relaxation and nothing else. Take the time to do whatever makes you feel good. It could be reading a book, watching a movie or going for a facial - whatever - as long as you do not feel guilty about it. You could even choose to just be a couch potato on the sofa, or practicing some simple relaxation activities such as deep breathing and relaxing imagery.
7. Keep the lines of communication open
Keep lines of communication open with those you love, especially your spouse. Your spouse, parents and friends will not know exactly what you are experiencing and cannot anticipate your wants or your needs unless you share with them.
8. Admit you need help
Do not be shy, afraid or embarrassed to ask for help when you need it. Friends and family members are always willing to help out whenever they can. If after all the efforts, you still find your anger is unmanageable, do consider getting professional help.
Dealing with anger is very important to a healthy pregnancy. If not handled appropriately, frequent anger tantrums can put a strain on or even destroy the best relationships. For expecting mothers, constant anger may have a detrimental effect on the baby. Therefore, it is crucial to control your anger before it controls you.
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