Mood swings: symptoms, causes and prevention

Maybe you’re having a relatively relaxing day when a small inconvenience makes your blood boil. Or maybe you’re watching a random ad and find yourself crying for no reason. If one or both of these sound familiar, you know how devastating rapid mood swings can be.

Most people experience mood swings from time to time, but some may more systematic Be more important than others and represent something bigger. Either way, there are some simple steps you can take to keep your emotions at a minimum. Here’s what you need to know.

What are mood swings?

Mood swings are sudden and dramatic changes in mood.

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

However, mood swings can be like an emotional roller coaster. You may suddenly go from happy to sad, or from calm to angry, and your emotions may feel out of control or unpredictable.

“Everyone has emotional ups and downs – it’s part of being human,” said Harold Hong, MDa board-certified psychiatrist. “But mood swings are more intense, often occur suddenly, and may feel out of proportion to what’s going on 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 be a sign of an underlying health issue.

So, how do you tell whether you have healthy emotional reactions versus extreme mood swings? Dr. Hong says some telltale signs of mood swings include:

• Sudden or extreme mood changes with no apparent cause
• Mood changes may disrupt your relationships, work, or daily activities
• Patterns of mood changes consistent with the 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,” Dr. Hong added. “On the other hand, mood swings caused by mental health issues are often more persistent and less cyclical. Talking to a health care provider and possibly getting your hormone levels checked can help figure out the cause.

What causes mood swings?

Mood swings can be unprovoked, but there are factors that can trigger these sudden highs and lows.

hormones

“hormones Plays a huge role in regulating our emotions,” said Dr. Hong. “When they fluctuate, our emotional states tend to fluctuate with them.” Hormones can cause sudden changes in mood in a few key ways:

• Your monthly cycle. Dr. Hong said changes in estrogen and progesterone levels throughout the menstrual cycle can cause mood swings in many women. A study found 64% of women Mood swings are a symptom of premenstrual syndrome (PMS).
• Hormonal transition period. Research shows Major hormonal changes during perimenopause, menopause, and postpartum can have profound effects on mood. “For example, during perimenopause, falling estrogen levels are associated with feelings of irritability, anxiety, and sadness,” Dr. Hong said. About 40% of women Mood symptoms during perimenopause, most 85% of women Coping with postpartum mood swings.
• Other hormonal changes. Any time your hormones are a little out of balance, it can affect your mood—and that can affect anyone. “Men are not immune to hormonal mood swings,” Dr. Hong said. “Testosterone levels naturally decline as we age, and a sudden drop or imbalance can lead to irritability and fatigue.”

pressure

“Stress is one of the biggest drivers of mood swings,” Dr. Hong said. “When you feel stressed, your body releases cortisol – Small doses are helpful. But over time, it can wreak havoc on your mood, sleep, and overall health.

lack of sleep

Research shows Lack of sleep can lead to a more negative mindset, making it harder to control your emotions. “Sleep and mood are closely linked,” Dr. Hong said. “Lack of sleep can increase irritability, anxiety, and mood swings.”

sedentary lifestyle

If you don’t get enough exercise, it can also affect your health. a study Studies have found that sitting for just 30 extra minutes a day can lead to increased mood disorders two weeks later. “Exercise is one of the most effective tools for stabilizing mood swings,” Dr. Hong said.

Malnutrition

You can eat anything Affect brain functionincluding your ability to regulate your emotions. refined sugar are one of the biggest culprits – not only can they raise your blood sugarwhich may trigger mood swings, but Research shows Consuming too much sugar can affect your emotional response to stress and anxiety.

basic conditions

Sometimes, mood swings can be a sign of a more serious problem, such as a mood disorder, medication side effects, or an underlying health problem that causes a hormonal imbalance. “If mood swings persist, become disruptive, or feel overwhelming, you should contact a health care professional,” Dr. Hong says.

How to reduce mood swings naturally

No matter what causes your mood swings, there are some simple steps you can take to help stabilize your mood.

1. Exercise regularly

Regular activity is not only good for your physical health, it can also help combat mood swings. “Moving your body releases endorphins — your brain’s natural ‘feel good’ chemical — can instantly improve your mood,” says Dr. Hong. “aerobics Activities such as running, brisk walking, or swimming are particularly effective because they reduce stress hormones such as cortisol.

Pilates and Tai Chi They are also great because they combine physical movement with relaxation techniques.

2. Continue to reduce stress

Over time, chronic stress can lead to anxiety and fatigue as physiological responses continue to keep you in a state of heightened alertness that is painful and exhausting. This can make it difficult to control your emotions, so it’s important to make stress relief a part of your daily routine daily self care.

“Techniques such as deep breathing, mindfulness meditationdiary or spend time in nature They are all simple and effective ways to reduce stress,” said Dr. Hong. “Short breaks during a busy day can lower cortisol levels and improve emotional stability – so set aside time throughout your day to cultivate interests, relax and socialize.”

3. Spend time outdoors every day

exist a study Researchers found among more than 400,000 participants that greater exposure to outdoor light was associated with higher well-being and less depressed mood.

“Natural light helps regulate the body’s internal clock and promotes Vitamin D “Giving birth, it’s critical to emotional health,” Dr. Hong said. “Being in nature can also reduce stress hormones like cortisol while increasing serotonin levels, helping you feel calmer and balanced.”

4. Limit common trigger foods

“too much sugar, caffeineor alcohol can cause energy crashes and mood swings,” Dr. Hong said. To maintain emotional stability, he recommends eating a balanced diet whole grainsfruits, vegetables and lean proteintogether with omega-3 fatty acids For brain health and mood support.

5. Fill nutritional gaps

In addition to eating a balanced diet, daily supplementation can help ensure you don’t miss out on specific nutrients that help support normal mood. Dr. Hong recommends including the following:

• Omega-3 fatty acids — especially the EPA and DHA found in fish oil — may help support emotional health
• Vitamin D The flaw has been proven negative impact mood
• calcium and magnesium may be helpful benefit Mood swings associated with PMS
• Vitamin B6 may be helpful 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 predict 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 easing hormone-related mood swings.

7. Get at least 7 hours of sleep

Sleep is a fundamental pillar of personal health, so it’s no surprise that it also helps with mood swings. “Sustained, high-quality sleep helps regulate mood and improve stress resistance,” Dr. Hong said. He recommends aiming for at least seven hours of uninterrupted sleep, as well as a relaxing bedtime routine that ideally includes Turn off your device Two hours before bed.