You may be having a relatively relaxed day, when a minor inconvenience suddenly makes your blood boil. Or maybe you’re watching a random commercial and find yourself crying for no reason. If either or both sound familiar, you know how devastating rapid mood swings can be.
Most people have trouble with mood swings from time to time, but some can be more systematic than others, representing something greater. Either way, there are simple steps you can take to keep your moodiness 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 is normal for your mood to change throughout the day to reflect your current situation. For example, your vibe will naturally be different when you’re relaxing on the couch than when you’re stuck in bumper-to-bumper traffic on your morning commute.
Mood swings, however, can feel like an emotional roller coaster. You may suddenly go from happy to sad or calm to angry, and your emotions may seem out of control or unpredictable.
“Everyone has emotional ups and downs – it’s part of being human,” he says Harold Hong, Ph.D. honeyauthorized psychiatrist. “But mood swings are more intense, often come on suddenly, and can seem 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 having trouble with mood swings, it can sometimes signal an underlying health problem.
So how can you tell if you have a healthy emotional response to extreme mood swings? According to dr. To Hong, some telltale signs of mood swings include:
- Sudden or extreme mood swings for no apparent reason
- Emotional changes that can 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 also come with other physical symptoms — like fatigue, hot flashes, night sweatsor changes in appetite,” adds dr. Hong. “On the other hand, mood swings caused by mental health problems tend to be more persistent and less cyclical. Talking to a doctor and possibly checking hormone levels can help determine the cause.”
What causes mood swings?
It may seem like mood swings happen for no good reason, but there are several factors that can cause these sudden highs and lows.
Hormones
“Hormones they play a big role in regulating our mood,” says dr. Hong. “When they fluctuate, our emotional state often follows.” There are several 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. One study found that 64 percent women you experience mood swings as a symptom of premenstrual syndrome (PMS).
- Hormonal transition periods. Research suggests major hormonal changes during perimenopause, menopause, and the postpartum period can have a profound effect on mood. “For example, during perimenopause, a drop in estrogen levels is associated with irritability, anxiety and feelings of sadness,” says Dr. Hong. About 40 percent women experience mood symptoms during perimenopause and to 85 percent women deal with mood swings after giving birth.
- 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 changes,” says Dr. Hong. “Testosterone levels naturally decline with age, and sudden drops or imbalances can cause irritability and fatigue.”
Stress
“Stress is one of the biggest drivers of mood swings,” says dr. Hong. “When you are stressed, your body releases itself 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 suggests skimping on sleep can lead to a more negative way of thinking and make it difficult to manage emotions. “Sleep and mood are deeply intertwined,” says dr. Hong. “Bad sleep can increase irritability, anxiety and emotional instability.”
Sedentary lifestyle
Not getting enough exercise can also affect your well-being. One study found that just 30 extra minutes of sedentary time per day led to increased mood disturbances after just two weeks. “Exercise is one of the most powerful tools for stabilizing mood swings,” says Dr. Hong.
Bad nutrition
What you eat can affect brain functionincluding your ability to regulate your moods. Refined sugars are one of the biggest culprits — not only can they increase blood sugarwhich can cause mood swings but research suggests that excessive sugar consumption can affect your emotional response to stress and anxiety.
Basic conditions
Occasionally, mood swings can signal a more serious problem such as a mood disorder, a side effect of medication, or an underlying medical problem causing a hormonal imbalance. “If mood swings persist, become disruptive, or feel overwhelming, you should contact a health care professional,” says Dr. Hong.
How to naturally reduce mood swings
No matter what’s causing your mood swings, there are simple steps you can take to stabilize your mood.
1. Exercise routinely
Regular activity not only benefits your physical health, but can also help combat mood swings. “Moving the body liberates endorphins — your brain’s natural feel-good ‘chemicals’ — that can instantly lift 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 they are also excellent because they combine physical movement with relaxation techniques.
2. De-stress consistently
Over time, chronic stress can lead to anxiety and fatigue, as the physiological response persistently puts you in a nagging and exhausting state of high alert. This can make it difficult to control your emotions, so it’s important to make stress relief a part of your daily routine self-care routine.
“Techniques like deep breathing, mindfulness meditationjournaling 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 build time into your day for hobbies, relaxation, and social connections.”
3. Spend time outdoors every day
IN study of 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 your body’s internal clock and amplifies it 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 calmer and more balanced.”
4. Limit common trigger foods
“Too much sugar, caffeineor alcohol can cause energy drops and emotional changes,” says Dr. Hong. To keep your mood stable, he recommends a balanced diet whole grainsfruits, vegetables and lean proteinstogether with omega-3 fatty acids for brain health and mood support.
5. Fill in nutritional deficiencies
Along with a balanced diet, a supplement routine can help ensure you’re not missing out on certain nutrients and can help maintain a normal mood. dr. Hong recommends including these:
- Omega-3 fatty acids — especially EPA and DHA, found in fish oil — can help support emotional health
- Vitamin D the lack is proven that negatively affect mood
- Calcium and magnesium can help benefit Mood swings associated with PMS
- Vitamin B6 can help support brain function and emotional balance
6. Track your cycle
Hormonal mood swings often follow a pattern that aligns with your period. “Tracking your menstrual cycle can help you anticipate mood swings and plan for self-care,” says Dr. Hong. Small changes — like regular exercise, a balanced diet and consistent sleep — can go a long way in mitigating hormone-related mood swings, he adds.
7. Aim for at least 7 hours of sleep
Sleep is a fundamental pillar of personal health, so it is not surprising that it also helps with mood swings. “Consistent, quality sleep can help regulate your emotions and improve resistance to stress,” 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 going to bed.
