You might be having a relatively relaxed day, when suddenly a slight annoyance makes your blood boil. Or maybe you watch a random commercial and find yourself crying for no reason. If either or both sound familiar, you know how annoying rapid mood swings can be.
Most people deal with mood swings from time to time, but some can be more systemic than others, representing something bigger. Either way, 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 feelings.
It’s normal for your mood to change throughout the day to reflect your current situation. For example, you’ll naturally feel different when you’re relaxing on your couch than when you’re stuck in busy traffic during your morning commute.
However, mood swings can feel like an emotional rollercoaster. You may suddenly go from happy to sad, or from calm to angry, and your emotions may feel out of control or unpredictable.
“Everyone goes through emotional ups and downs, and that’s part of being human,” he says. Harold Hong, MDcertified psychiatrist. “But mood swings are more severe, often come on suddenly, and can feel 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. But if you’re dealing with mood swings, it can sometimes indicate an underlying health issue.
So, how do you know if you’re having a healthy emotional response versus extreme mood swings? According to Dr. Hong, some signs of mood swings include:
- Sudden or severe changes in mood for no apparent reason
- Emotional shifts that can disrupt your relationships, work, or daily activities
- A pattern of emotional changes that correspond with the menstrual cycle or the beginning of perimenopause or menopause
“Hormonal mood swings also tend to be triggered by other physical symptoms — such as fatigue, hot flashes, night sweats, or changes in appetite,” Dr. Hong adds. “On the other hand, mood swings caused by mental health problems are usually more constant and less cyclical. Talking with a health care provider and perhaps checking your hormone levels can help determine the cause.”
What causes mood swings?
It may seem like mood swings for no good reason, but there are some factors that can lead to these sudden highs and lows.
Hormones
“Hormones play a huge role in regulating our mood,” says Dr. Hong. “When they fluctuate, our emotional state often follows.” There are several main ways hormones can contribute to sudden changes in mood:
- Your menstrual cycle. Dr. Hong says changes in estrogen and progesterone levels throughout the menstrual cycle can cause mood swings for many women. One study found this 64% of women Experiencing mood swings as a symptom of premenstrual syndrome (PMS).
- Periods of hormonal shift. Research indicates Major hormonal shifts during perimenopause, menopause, and the postpartum period can have a profound effect on mood. “For example, during perimenopause, low estrogen levels are associated with irritability, anxiety, and feelings of sadness,” says Dr. Hong. around 40 percent of women Experience mood symptoms during perimenopause, and even 85% of women Dealing with postpartum mood swings.
- Other hormonal changes. Anytime your hormones are a little out of balance, it can affect your mood — and it can affect anyone. “Men are not immune to hormonal mood swings,” says Dr. Hong. “Testosterone levels naturally decline with age, and a sudden drop or imbalance can cause irritability and fatigue.”
pressure
“Stress is one of the biggest drivers of mood swings,” says Dr. Hong. “When you feel stressed, your body releases cortisol — which is helpful in small doses. But when it builds up over time, it can wreak havoc on your mood, sleep, and overall health.
Lack of sleep
Research indicates Lack of sleep can lead to a more negative mindset and make it difficult to manage your emotions. “Sleep and mood are deeply intertwined,” says Dr. Hong. “Lack of sleep may exacerbate irritability, anxiety, and emotional instability.”
Sedentary lifestyle
If you’re not getting enough movement, this can also affect your health. One study found that just an additional 30 minutes of sedentary time per day led to an increase in mood disturbances after just two weeks. “Exercise is one of the most powerful tools to stabilize mood swings,” says Dr. Hong.
malnutrition
What you eat can Affects brain functionsincluding your ability to regulate mood. Refined sugars are one of the biggest culprits, as they not only spike your blood sugar, which can lead to mood swings, but also Research indicates Excessive sugar intake can affect your emotional response to stress and anxiety.
Underlying conditions
Sometimes, mood swings can indicate a more serious problem such as a mood disorder, a medication side effect, or an underlying medical problem causing a hormonal imbalance. “If mood swings persist, become bothersome, or you feel overwhelmed, you should contact your health care professional,” says Dr. Hong.
How to reduce mood swings naturally
No matter the cause of your mood swings, there are simple steps you can take to help stabilize your mood.
1. Exercise routinely
Not only does regular activity benefit your physical health, it can also help combat mood swings. “Moving your body releases endorphins — the natural feel-good chemicals in your brain — which can instantly improve your mood,” says Dr. Hong. “Aerobic activities such as running, brisk walking, or swimming are particularly effective because they reduce stress hormones such as cortisol.”
Pilates and Tai Chi are also excellent because they combine physical movement with relaxation techniques.
2. Get rid of stress constantly
Over time, chronic stress can lead to anxiety and fatigue, as the physiological response constantly puts you in a terrifying and exhausting state of extreme alertness. This can make it difficult to control your emotions, so it’s important to make stress relief part of your daily self-care routine.
“Techniques like deep breathing, mindfulness meditation, journaling, or spending time in nature are simple but powerful ways to reduce stress,” says Dr. Hong. “Short breaks during a busy day can lower cortisol levels and improve emotional stability – so make time in your day for hobbies, relaxation and socializing.”
3. Spend some time outdoors daily
in study Among more than 400,000 participants, researchers found that greater exposure to outdoor light was associated with greater happiness and fewer dips in mood.
“Natural light helps regulate your body’s internal clock and promotes vitamin D production, which is essential for emotional health,” says Dr. Hong. “Being in nature also reduces stress hormones like cortisol while increasing serotonin levels, helping you feel calm and balanced.”
4. Limit common trigger foods
“Eating too much sugar, caffeine, or alcohol can cause energy crashes and emotional swings,” says Dr. Hong. To keep your mood stable, he recommends eating a balanced diet of whole grains, fruits, vegetables and lean proteins, along with omega-3 fatty acids for brain health and mood support.
5. Fill your nutritional gaps
Along with eating a balanced diet, a nutritional supplement routine can help ensure you’re not missing out on certain nutrients that can help support a normal mood. Dr. Hong recommends including the following:
- Omega 3 fatty acids — especially EPA and DHA, found in fish oil — may help supports Emotional health
- Vitamin D The deficiency has been shown Negative effect mood
- Calcium and magnesium It might help benefit Mood swings associated with premenstrual syndrome
- Vitamin B6 It might help supports Brain function and emotional balance
6. Track your cycle
Hormonal mood swings often follow a pattern consistent with the menstrual cycle. “Tracking your menstrual cycle can help you anticipate mood changes and plan self-care,” says Dr. Hong. He adds that small changes — such as regular exercise, a balanced diet, and consistent sleep — can go a long way toward alleviating hormone-related mood swings.
7. Aim for at least 7 hours of sleep
Sleep is an essential pillar of personal health, so it’s no surprise that it helps with mood swings, too. “Good, consistent sleep can help regulate your emotions and improve your ability to cope with stress,” says Dr. Hong. He suggests that you aim to get at least seven hours of uninterrupted sleep, with a relaxing pre-bedtime routine that ideally includes turning off your devices two hours before going to bed.