Man, I’ve been having some crazy postpartum mood swings lately. Even though I’m almost 10 months postpartum, my hormones still feel out of balance. Honestly, this was happening before the baby too—but having a baby makes it worse.
The other day, I had one of those bad moments where everything felt too heavy. I was trying to work, the baby wouldn’t stay asleep, and my husband was chilling on the couch watching TV like nothing was happening. I snapped. I lashed out, then sent him a long text dumping all my frustrations. He took it as an attack when really, it was a cry for help.
These moments aren’t new for me, but this time I asked myself: Should I be on medication? Will that make me feel better? If you think you might need medication, talk to a professional—here’s a resource on postpartum depression to help you decide.
I’m not at the point where I feel I need medication yet. Instead, I came up with small habits and a simple routine to manage mood swings naturally. They may not fix every bad day instantly, but they do help me cope better long-term.
One of the biggest game-changers for me has been writing things out. That’s actually what inspired me to create Mom Life, Rewritten — a guided journal for moms like me who want to process emotions, find calm, and reconnect with themselves in the thick of motherhood. Sometimes, just getting your thoughts out on paper can bring instant relief.
How to Manage Postpartum Mood Swings Naturally
1. Therapy and Professional Support
Whether you choose medication or not, therapy is a really great way to manage postpartum mood swings. Oftentimes I feel like no one understands me but my provider makes me feel understood and that what I’m feeling is valid and normal with everything I have on my plate. She reminds me all the time that I did this amazing thing by carrying and birthing my baby. If I can do that, then I can do anything.
Some options for therapy include:
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Cognitive Behavioral Therapy (CBT): Helps challenge negative thoughts and create coping strategies.
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Interpersonal Therapy (IPT): Focuses on relationships and life transitions (commonly used for postpartum depression).
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Online Therapy Apps: BetterHelp, Talkspace, and other virtual therapy options are convenient for new moms.
I use Spring Health through my insurance—it’s free or low cost and even includes video lessons and mini-courses for between sessions.
2. Social Support & Connection
Isolation can make postpartum mood swings worse. Talk to someone daily (friend, family, other moms, support group). It can get pretty lonely being stuck in the mundane of everyday life. Taking care of baby, working, cooking, cleaning. I know a lot of us are working from home so we barely even leave the house. It can get pretty lonely. Isolation deepens sadness. When we are able to talk to other adults and vent about our circumstances it helps us feel understood and supported and reduces the emotional weight of carrying the household on our shoulders.
Last weekend I got to go for a margarita with a friend that I haven’t seen since before I got pregnant. We stayed out for 4 hours talking, laughing, and bonding over being mothers. My husband was pissed I stayed out so late but I didn’t care. Having this time for me is a right, not a privilege.
Find any excuse to get out and have some fun with friends. On Facebook the other day I saw a group called Moms, Margs, and Must Reads. Sounds like my kind of party.
Look up events in your area on facebook or eventbrite. My local WIC office is hosting their annual Breastfeeding Awareness Walk (August is Breastfeeding Awareness Month). It’s definitely out of my comfort zone because I’m a homebody but I am pushing myself to go. It will be nice for me and the baby to get out the house. Maybe I’ll make a friend. I encourage you to get out there and meet new people as well.
3. Movement & Physical Care
Physical activity literally changes brain chemistry linked to mood. Gentle exercise helps a ton. Even 10 minutes of walking with the baby in a stroller can release mood-boosting chemicals (endorphins).
Stretching or postpartum yoga – helps with body aches, sleep quality, and stress. I started doing an evening yoga flow at night after my baby goes to sleep. It makes the body feel relaxed and ready for bed.
4. Sleep (as much as possible with a baby!)
I know it can be so hard with a baby. A lot of people scoff at the advice “nap when baby naps.” When else are you supposed to get things done? Maybe you don’t do it every time but when your body says it’s time to rest you have to listen or you’ll end up regretting it. Even if just 20–30 min, I promise you, them dishes or those emails can wait. Snuggle up with your baby. They won’t be this little forever.
Same thing goes for nighttime. I know you want to stay up a little later to have some time to yourself. If you're barely staying awake go ahead and get as much sleep as you can. Share night feedings with your partner if possible. That “me time” will feel a lot better when you’re not too exhausted to enjoy it. Sleep deprivation amplifies sadness and irritability. Even a little extra rest helps mood regulation.
5. Small “Joy Habits”
This tip comes directly from Spring Health (Not sponsored but call me 😉). No matter what is going on in life you can choose to find joy. Even the smallest things, like enjoying a chai tea latte, can give you a little bit of happiness amongst the chaos.
Schedule one small thing you enjoy daily (tea, journaling, favorite music, drawing). I’ve been struggling to get out of bed lately and the one thing that helps is music. You can’t hit a good two step laying down lol. The right song will do it for me every time.
Use micro-hobbies (5–10 minutes of something you love instead of none at all). My favorite thing lately is puzzles. At any given moment I have a puzzle laid out on my kitchen table that I work on periodically over a few days. It’s the perfect hobby to sneak in between making meals and whipping butts lol. Baby can hold his own bottle now so while he’s sipping I’m puzzling. And yall know I love a good book. Audiobooks and ebooks have been a lifesaver for me to read on the go.
6. Nutrition & Supplements
A balanced diet supports energy and mood. Focus on:
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Protein & Complex Carbs: For steady energy.
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Supplements (if needed): Vitamin D, iron, and thyroid levels are worth checking.
I struggled with low iron and gestational diabetes when I was pregnant. I was eating better and taking supplements to make sure the baby was good. Now that he’s out of my belly I have slacked off a lot. My goal for the rest of the year is to get back consistently taking iron and having a balanced diet. I am no good to anyone if I miss meals.
(Always check with your doctor before starting supplements.)
7. Mind-Body Practices
This is another area that I need to work on. Mindfulness techniques re-train your brain to focus on calm and positivity over time. Try:
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Deep Breathing: Box breathing or 4-7-8 breathing can help in moments of stress.
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Gratitude Journaling: Write 1–3 small things you’re grateful for each night.
If you’re new to journaling, Mom Life, Rewritten walks you through it gently. Each prompt helps you release guilt, name what’s real, and shift into gratitude — even on hard days when you can’t see the good yet.
8. Avoid Isolation
When you’re a stay at home mom, it’s easy to burrow yourself in the house and not see the sun for days. Getting sunlight and fresh air can boost serotaonin and make you feel so much better. Try it next time you’re in a bad mood. Let the sun hit your skin.
Step outside daily, even if just on the porch. I’ve added it to mine and my son’s morning routine. After we get up and have breakfast (sn: he’s eating solids now 🥹 and I coudn’t be more proud), we step out on the deck for a few minutes. I love seeing my baby’s reaction to the weather. You should have seen the look on his face when he saw and felt rain. He said “what the helly.” If I can remember to take the stroller out of the car before my husband goes to work, well add a morning walk to the mix.
You also gotta get out without the baby (and husband) sometimes, just you. Set a tiny goal like: “One outside trip this week that isn’t baby-related” (coffee shop, library, store). I like to call them mommy excursions. For me it’s usually trips to the dollar tree. These days it cost $100 just to step out the door. At least at the dollar tree I can’t get into too much touble.
Weekly Mood Support Plan
Now I know what you’re thinking. But is this really going to help, and where do I start? It won’t change everything overnight, but you can start to implement little things here and there. It’s those small things that make a big impact.
Consistency is also your friend. The more you do these things, the easier it will be to manage emotions and mood swings. Eventually they will become second nature. Even if you don’t feel like doing it you just do it anyway because if you don’t things will just feel off, which is probably how you feel right now. Things should not feel off all the time. Use this sample daily routine as an example for what consistency can look like. Tweak to fit your life however you see fit.
Daily (Small Habits That Build Up)
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Morning (5–10 min)
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Drink a glass of water and eat something with protein (like yogurt, eggs, or a handful of nuts).
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Step outside for at least 2–3 minutes (even just on the porch) to get sunlight.
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Midday (Baby Nap or Playtime)
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Do one mini hobby or joy moment (examples: read a few pages of a book, sketch, journal one thought, listen to music).
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Take one deep breathing break (ex: 4-7-8 breathing, just 1–2 minutes).
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Evening (Wind Down)
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Write down one thing you’re proud of from the day—even if it’s tiny (e.g., “I showered,” “I played with my baby,” “I made it through today”).
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Stretch for 3–5 minutes before bed.
If you struggle with consistency, using a journal like Mom Life, Rewritten can help. The prompts guide you to check in daily, notice your emotions, and celebrate small wins — which is key for long-term balance.
Weekly Goals
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Movement: One stroller walk or gentle indoor workout (10–15 minutes).
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Connection: One real conversation with an adult (phone or in person).
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Self-Care Block: One 30-minute “me time” moment (ask your partner, friend, or family to cover the baby so you can shower, nap, or do something relaxing).
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Go Outside Once Just for You: Even if it’s a drive or a coffee shop run.
Final thoughts
Motherhood is beautiful but challenging. If you need medication, there’s no shame in getting it. But if you’re on the fence or just experiencing mild postpartum mood swings, these small steps can help.
Bad days will still happen, but they don’t have to spiral. Focus on tiny wins and self-compassion. You don’t have to do everything—you just need to do something for yourself every day.
And if you’re ready to start reclaiming your peace, Mom Life, Rewritten is the perfect companion for this season — part reflection, part self-care ritual, all centered on you. Learn more here.
You got this, mama.