You are comfortably sitting on the sofa, watching an advertisement with a cute puppy – and suddenly the tears start to flow. Five minutes later, you're laughing at a silly joke as if nothing happened. Sound familiar? At 23 weeks pregnant, you're right in the middle of the second trimester, and while many say this is the 'golden phase,' mood swings can still be a part of your daily life. The good news: You are not alone, and there are loving ways to cope with it.

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Why Your Feelings Are on a Rollercoaster Right Now

Mood swings during pregnancy are completely normal and simply part of it. Especially at the beginning of pregnancy, when the hormonal balance changes dramatically, many women suffer from it. But even at week 23, these emotional waves can still occur – and that's absolutely okay.

The main reasons for your mood swings:

  • Hormonal Changes: Estrogen and progesterone affect your neurotransmitters and thus your mood.
  • Physical Changes: Your body is doing incredible things – this can be emotionally overwhelming.
  • Lack of Sleep: Sleep quality can still suffer in the second trimester.
  • Thoughts about the Future: Excitement, but also worries about upcoming parenthood.
  • Social Expectations: The pressure to always be 'happily pregnant.'

Please understand: These emotional fluctuations are not a weakness, but a sign that your body and mind are preparing for a significant change. You are allowed to feel all emotions – both the joyous and the challenging.

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7 Loving Strategies for More Emotional Balance

1. Accept Your Feelings – Without Judgment

Try not to forcefully suppress your emotional rollercoaster. This will only lead to more anger, tension, or sadness building up. Instead: Acknowledge what you're feeling without judgment. Tell yourself: 'I feel sadness/anger/overwhelm right now – and that's okay.'

You might keep a small emotional journal. Write three sentences every evening about how you felt. This helps you recognize patterns and gives you a sense of understanding your emotions better.

2. Build Islands of Calm into Your Daily Life

Relaxation is not a luxury but a necessity. Consciously incorporate small moments of peace into your day:

  • 5 minutes of mindful breathing in the morning before getting up
  • Enjoying a cup of tea in complete silence
  • A short walk in nature without your phone
  • Gentle pregnancy yoga exercises
  • A guided meditation in the evening specifically for pregnant women

These small rituals can work wonders and help you re-center when emotions run high.

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3. Seek Conversations with Trusted Ones

You don't have to go through this alone. Take care of yourself by seeking conversations with people who understand you. This can be your partner, best friend, mother, or other pregnant women.

Particularly valuable is the exchange with other expectant mothers – in birthing preparation courses, pregnancy yoga groups, or online communities. Hearing that others experience similar feelings often helps relieve a lot of pressure.

4. Gently Move Your Body

Exercise releases endorphins – your body's natural happiness hormones. At 23 weeks pregnant, you might feel more energetic than in the early weeks. Use that!

  • Swimming or aqua fitness for pregnant women
  • Nature walks (especially effective for mood)
  • Gentle pregnancy yoga or Pilates
  • Dancing to your favorite music in the living room
  • Light stretching exercises in the morning

It's important: Listen to your body and don’t overdo it. It’s about well-being, not performance.

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5. Pay Attention to Your Nutrition and Hydration

What you eat and drink directly affects your mood. Blood sugar fluctuations can intensify mood swings. Therefore, try to have balanced meals regularly.

Mood-boosting Nutrients:

  • Omega-3 fatty acids (salmon, walnuts, flaxseed)
  • Whole grains for stable blood sugar levels
  • Magnesium-rich foods (bananas, nuts, oatmeal)
  • Plenty of protein at every meal
  • A lot of water – dehydration can affect your mood

Don’t forget: Small snacks between meals can help avoid cravings and the associated mood drops.

6. Create Sleep Rituals

Even though the baby isn't here yet, sleep can already be challenging. Good sleep is essential for emotional stability. Develop a calming evening routine:

  • Go to bed at the same time every night
  • Dimming the lights an hour before bedtime
  • Avoid screens for at least 30 minutes before falling asleep
  • Try a warm bath with lavender
  • Use a pregnancy pillow for more comfort
  • Listen to calming music or nature sounds

7. Know When You Need Professional Help

Mood swings are normal – however, persistent deep sadness, hopelessness, or anxiety are not. If you feel down for an extended period, no longer find joy in things you once loved, or feel constantly overwhelmed, please talk to your midwife or doctor.

There are wonderful support services such as pregnancy counseling, psychological support, or specific therapies for expectant mothers. Asking for help is a sign of strength, not weakness.

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Your Emotional Health is Just as Important as Your Physical Health

In our society, it is often expected that pregnancy is an entirely happy time. The reality is different – and that’s perfectly fine. You may sometimes feel overwhelmed, anxious, or sad, without it meaning something is wrong with you or your pregnancy.

Week 23 is a wonderful time to consciously pay attention to your emotional well-being. While your baby senses your emotions, they won’t be harmed if you have a bad day. What’s much more important is that you learn to treat yourself lovingly.

A little reminder for difficult moments: This phase will pass. Your hormones will eventually stabilize. You are doing great – even on the days when it doesn’t feel that way. Every tear, every laughter, every worry, and every joy is part of this unique journey.

Frequently Asked Questions about Mood Swings at 23 Weeks

Are mood swings still normal at 23 weeks?

Yes, absolutely. Although many women experience less intense swings in the second trimester compared to the beginning, they can certainly still occur. Your hormonal levels change throughout the entire pregnancy, and psychological factors like thoughts about the future also play a role.

How do I differentiate normal mood swings from depression?

Normal mood swings change relatively quickly, and you also have good moments from time to time. With depression, you feel consistently down, hopeless for at least two weeks, lose interest in things that used to bring you joy, and may experience sleep or appetite problems. When in doubt: Talk to your doctor or midwife.

Can my mood swings harm my baby?

Occasional mood swings will not harm your baby. Your body protects your baby very well. However, chronic, untreated stress or untreated depression can have effects – which is why it’s so important to seek support for ongoing issues.

Does exercise really help with mood swings?

Yes! Movement releases endorphins, reduces stress hormones, and has been proven to improve mood. Just 20-30 minutes of gentle activity can make a noticeable difference. It’s essential to choose an activity that you enjoy.

What can my partner do to support me?

Open communication is key. Explain to your partner that mood swings are normal and do not mean he is doing something wrong. He can support you by listening without judgment, helping you practically (household tasks, errands), encouraging you to find moments of relaxation, and simply being there for you – even if he can’t understand all the feelings.

You are on a wonderful, sometimes challenging journey. Be gentle with yourself, accept support, and trust that you are exactly the right mother for your baby – with all your feelings, strengths, and human moments.