Mood swings: symptoms, causes and prevention

Maybe you’re having a relatively relaxing day when suddenly a minor inconvenience makes your blood boil. Or maybe you happen to be watching a commercial and find yourself crying for no reason. If either or both sound familiar, you know how disruptive rapid mood swings can be.

Most people struggle with mood swings from time to time, but this can be the case for some more systemic than others and represent something greater. In any case, there are simple steps you can take to keep mood swings to a minimum. Here’s what you need to know:

What are mood swings?

Mood swings are sudden and intense changes in your emotions.

It’s normal for your mood to change throughout the day, reflecting your current situation. For example, your mood will naturally be different when you’re relaxing on your couch than when you’re stuck in traffic on your morning commute.

However, mood swings can feel like an emotional rollercoaster. You may suddenly go from joy to sadness or from calm to anger, and your emotions may feel out of control or unpredictable.

“Everyone has emotional ups and downs – that’s part of being human,” he says Harold Hong, MDa board-certified psychiatrist. “But mood swings are more intense, often occur suddenly, and may be out of proportion to what’s happening around you.”

Mood swings: symptoms

When it comes to emotionally charged situations, some people are naturally more sensitive than others – and that’s okay. However, if you experience mood swings, it can sometimes indicate an underlying health problem.

So how can you tell if you’re having a healthy emotional response versus extreme mood swings? According to Dr. Hong are some telltale signs of mood swings:

• Sudden or extreme mood swings for no apparent reason
• Emotional changes that may disrupt your relationships, work, or daily activities
• A pattern of emotional changes that coincides with your menstrual cycle or the onset of perimenopause or menopause

“Hormonal mood swings are often accompanied by other physical symptoms – such as fatigue, hot flashes, Night sweatsor changes in appetite,” adds Dr. Hong added. “On the other hand, mood swings caused by mental health issues are typically longer lasting and less cyclical. Talking to a doctor and possibly checking your hormone levels can help determine the cause.”

What causes mood swings?

It may feel like mood swings occur for no good reason, but there are a few factors that can trigger these sudden ups and downs.

Hormones

“Hormones play a big role in regulating our mood,” says Dr. Hong. “When they fluctuate, our emotional state often follows.” There are a few key ways hormones can contribute to sudden mood swings:

• Your monthly cycle. Changes in estrogen and progesterone levels during the menstrual cycle can cause mood swings in many women, says Dr. Hong. This is what a study found 64 percent of women Experiencing mood swings as a symptom of premenstrual syndrome (PMS).
• Hormone transition times. Research suggests The major hormonal changes during perimenopause, menopause, and the postpartum period can have profound effects on mood. “During perimenopause, for example, declining estrogen levels are associated with irritability, anxiety, and feelings of sadness,” says Dr. Hong. Um 40 percent of women experience mood symptoms during perimenopause and up to 85 percent of women Dealing with postpartum mood swings.
• Other hormonal changes. Any time your hormones are a little out of whack, it can affect your mood – and it can happen to anyone. “Men are not immune to hormonal mood swings,” says Dr. Hong. “Testosterone levels naturally decline with age, and sudden drops or imbalances can lead to irritability and fatigue.”

stress

“Stress is one of the biggest triggers of mood swings,” says Dr. Hong. “When you are stressed, your body relaxes Cortisol – which is helpful in small doses. But if it builds up over time, it can have devastating effects on your mood, sleep and overall health.”

Lack of sleep

Research suggests Less sleep can lead to a more negative attitude and make it more difficult to manage your emotions. “Sleep and mood are closely linked,” says Dr. Hong. “Poor sleep can increase irritability, anxiety and emotional instability.”

Sedentary lifestyle

Not getting enough exercise can also affect your well-being. A study found that just 30 extra minutes of sitting time per day led to increased mood disorders after just two weeks. “Exercise is one of the most effective ways to stabilize mood swings,” says Dr. Hong.

Poor diet

What you eat can impair brain functionincluding your ability to regulate mood. Refined sugar are one of the biggest culprits – and not only Raise your blood sugarwhich can trigger mood swings, but Research suggests that excessive sugar consumption can affect your emotional response to stress and anxiety.

Basic conditions

Occasionally, mood swings can indicate a more serious problem, such as a mood disorder, a medication side effect, or an underlying medical problem causing a hormone imbalance. “If mood swings persist, become disruptive, or feel overwhelming, you should contact a doctor,” says Dr. Hong.

How to reduce mood swings naturally

No matter what is causing your mood swings, there are simple steps you can take to stabilize your mood.

1. Exercise regularly

Regular exercise not only promotes your physical health, but can also counteract mood swings. “Move your body Endorphins “Your brain’s natural “feel-good” chemicals—that can instantly improve your mood,” says Dr. Hong. “aerobics Activities such as running, brisk walking or swimming are particularly effective as they reduce stress hormones such as cortisol.”

Pilates And Tai chi are also ideal because they combine physical exercise with relaxation techniques.

2. Reduce stress consistently

Over time, chronic stress can lead to anxiety and fatigue, as the physiological response permanently puts you in a jarring and exhausting state of high alert. This can make it difficult to control your emotions. Therefore, it is important to make stress relief a part of your everyday life Self-care routine.

“Techniques such as deep breathing, Mindfulness meditationJournaling, or Spend time in nature are simple but effective ways to reduce stress,” says Dr. Hong. “Short breaks in a hectic day can lower cortisol levels and improve emotional stability – so plan time for hobbies, relaxation and socializing in your day.”

3. Spend time outdoors every day

In a study Across more than 400,000 participants, researchers found that greater exposure to outdoor light was associated with greater happiness and fewer mood swings.

“Natural light helps regulate and strengthen your body’s internal clock Vitamin D Production that is essential for emotional health,” says Dr. Hong. “Spending time in nature also reduces stress hormones like cortisol while increasing serotonin levels, making you feel calmer and more balanced.”

4. Limit common trigger foods

“Too much sugar, caffeineor alcohol can lead to dips in energy and emotional fluctuations,” says Dr. Hong. To keep your mood stable, he recommends a balanced diet Whole grain productsFruits, vegetables and lean proteinstogether with Omega-3 fatty acids for brain health and mood support.

5. Fill your nutritional gaps

In addition to a balanced diet, a nutritional supplement routine can help ensure you don’t miss out on certain nutrients that can help support normal mood. Dr. Hong recommends including:

• Omega-3 fatty acids – particularly EPA and DHA, which are found in fish oil – can be helpful Support emotional health
• Vitamin D Deficiency was proven negatively influence Mood
• calcium and magnesium can help To use PMS-related mood swings
• Vitamin B6 can help Support Brain function and emotional balance

6. Track your cycle

Hormonal mood swings often follow a pattern that coincides with your period. “Tracking your menstrual cycle can help you anticipate mood swings and plan self-care,” says Dr. Hong. Small changes—like regular exercise, a balanced diet, and regular sleep—can go a long way toward easing hormonally-related mood swings, he adds.

7. Try to sleep at least 7 hours

Sleep is a cornerstone of personal health, so it’s no surprise that it also helps with mood swings. “Consistent, good sleep can help regulate your emotions and improve stress resilience,” says Dr. Hong. He suggests aiming for at least seven hours of uninterrupted sleep, with a relaxing bedtime routine that ideally includes: Turn off your devices two hours before you go to bed.