Skip to Content

How to Stop Mood Swings | Identify Causes & Control Symptoms

Ahh, mood swings. They affect us all, from children to adults, and can leave us never quiiiiite able to recover.

I’m (mostly) aware that my reactions are too extreme given the circumstances during a mood swing. And when I really think it through, I know that the situation I’m facing is far from being the end of the world.

And yet, the emotions remain…and feel impossible to turn off.

I could never quite figure out how to stop mood swings until recently. And the first step to it all was understanding what mood swings truly were and what was triggering them.

Understanding Mood Swings

Mood swings are often characterized by noticeable mood shifts, which can affect your overall well-being. Understanding them is the first step to managing their impact on your life.

Identifying Triggers and Symptoms

Triggers can vary widely but commonly include stressful life events, lack of sleep, or sudden changes in your routine. Recognizing the triggers that precede a mood swing, such as feeling overwhelmed or encountering personal conflicts, can be crucial in managing them. 

Symptoms may involve sudden mood shifts from happiness to sadness, irritability, or anger. These intense emotions can feel uncontrollable and may last for varying periods, from hours to days.

Psychological Aspects of Mood Swings

Your mood swings may be influenced by psychological factors, such as an anxiety disorder or other mental health conditions like depression, mania, or hypomania.

Under certain circumstances, they may be indicative of mental health disorders like borderline personality disorder. If such patterns of emotional instability persist, it’s beneficial to consult a mental health professional.

Physical and Biological Factors

Physical and biological factors, including hormonal changes like those experienced during premenstrual syndrome (PMS) , can also lead to mood swings.

It’s not uncommon to experience mood changes due to fluctuations in hormone levels, which can result in fatigue or increased sensitivity to stress. Certain medical conditions can also play a role, affecting your brain’s chemistry and, consequently, your emotional stability.

How to Stop Mood Swings | Identify Causes & Control Symptoms

Lifestyle Adjustments

Making lifestyle adjustments is the cornerstone in managing mood swings. By focusing on diet and nutrition, exercise, quality sleep, and moderating the intake of certain substances, you can help to stabilize your mood.

Diet and Nutrition

Your diet plays a critical role in regulating your mood. Here are specific strategies to help you:

  • Balance Blood Sugar: Maintain stable blood sugar levels by eating regular, balanced meals with a focus on complex carbohydrates, lean proteins, and healthy fats.
  • Nutrient-Rich Foods: Ensure you’re getting plenty of key vitamins and nutrients by incorporating a variety of fruits, vegetables, whole grains, and legumes into your meals.

Exercise and Physical Activity

Physical activity is not just beneficial for your physical health; it can also greatly impact your mental well-being:

  • Regular Exercise: Aim for at least 30 minutes of moderate exercise most days of the week to help boost your mood.
  • Yoga and Mindfulness: Activities like yoga can improve both your physical fitness and stress levels, which in turn can stabilize mood swings.

Sleep and Relaxation

Consistent, high-quality sleep is essential for mood regulation:

  • Sleep Hygiene: Create a calming bedtime routine and aim for 7-9 hours of sleep each night to combat mood swings linked to sleep deprivation.
  • Relaxation Techniques: Incorporate relaxation practices such as deep breathing exercises or meditation to improve sleep quality and manage stress.

Substance Moderation

Certain substances can have a significant impact on your mood:

  • Caffeine and Alcohol: Watch your intake of stimulants like caffeine and depressants like alcohol, as they can both contribute to mood instability.
  • Healthy Alternatives: Replace caffeinated beverages with herbal teas or water, and opt for engaging in hobbies or social activities instead of consuming alcohol.

Medical Considerations

Addressing mood swings may sometimes require medical intervention, especially when they’re linked to an underlying health condition. Let’s explore the options that could assist you with mood swings from a medical standpoint.

Medication and Treatment Options

If mood swings are severely impacting your life, medications like mood stabilizers and antidepressants might be prescribed. These can help regulate neurotransmitters, such as serotonin, that affect mood.

For those diagnosed with bipolar disorder, treatment might include a combination of mood stabilizers and therapy. Always consult a healthcare provider before starting any treatment plan.

  • Mood Stabilizers: Commonly used for bipolar disorder to manage mood fluctuations.
  • Antidepressants: Used to treat symptoms of depression and anxiety that can accompany mood swings.

Physical Health and Mood Swings

Your physical health can have a significant impact on your mood. Conditions like diabetes and allergies can cause fluctuations in how you feel. Dementia can also manifest as mood swings.

It’s important to manage these health conditions properly to help stabilize your mood.

  • Diabetes: Keep blood sugar levels in check to avoid mood imbalances.
  • Allergies: Control allergic reactions which can indirectly affect your mood.

Hormonal Imbalances

Hormonal changes can provoke mood swings. This is particularly evident during menopause, the menstrual cycle, and pregnancy, when levels of hormones like estrogen fluctuate.

If you notice mood changes that seem tied to hormonal events, discuss with your doctor whether hormone therapy or other interventions might be beneficial.

  • Menopause and Estrogen: Consider hormone replacement therapy to mitigate mood swings.
  • Menstrual Cycle: Track your cycle to see if mood changes are periodic and linked to your hormone levels.
How to Stop Mood Swings | Identify Causes & Control Symptoms

Mental Health and Emotional Well-Being

Learning how to stop mood swings requires understanding and managing various factors that contribute to your mood fluctuations. By addressing stress, anxiety, and other emotional challenges, you can work toward more easily sustained happiness and contentment in your life.

Managing Stress and Anxiety

Stress and anxiety can significantly impact your emotional well-being. It’s important to identify stressors in your life and work toward reducing or eliminating them.

Incorporate techniques such as deep breathing or meditation to help calm your mind. Consistently practicing these skills can build your resilience to stress over time.

For those with an anxiety disorder, creating a structured daily routine can provide a sense of control and reduce feelings of anxiety.

  • Techniques to manage stress and anxiety:
    • Mindfulness meditation
    • Regular physical exercise
    • Adequate sleep schedule
    • Healthy eating habits

Seeking Professional Help

If your mood swings are intense or you suspect an underlying condition such as depression, ADHD, or borderline personality disorder, it is crucial to seek assistance from a mental health professional.

A psychiatrist or therapist can provide a comprehensive evaluation and, if necessary, recommend treatments such as medication or therapy to address your specific needs. Conditions like Seasonal Affective Disorder (SAD) and Premenstrual Dysphoric Disorder (PMDD) are manageable with the right professional guidance.

  • When to seek professional help:
    • Persistent feelings of irritability or sadness
    • Difficulty coping with daily life
    • Substance use affecting your mood
    • Symptoms of ADHD affecting your emotional regulation

Coping Mechanisms and Support Systems

Mastering effective coping mechanisms and solidifying your support systems are essential steps toward maintaining emotional stability and preventing mood swings.

Developing Healthy Habits

To manage your mood swings, it’s vital to cultivate healthy habits that promote well-being.

Engaging in regular physical activity helps release endorphins, which can elevate your mood and create a sense of happiness. Prioritizing adequate sleep is equally important, as a lack of sleep can magnify emotional responses and exacerbate mood swings.

If you notice that your mood dips before your menstrual cycle, recognizing and preempting premenstrual syndrome (PMS) with specific strategies can also be helpful.

  • Hobbies: Find activities that relax and fulfill you, whether it’s reading, gardening, or painting.
  • Planning: Schedule your week to include self-care, ensuring a balance between work and relaxation.

Building a Supportive Environment

Your environment plays a critical role in influencing your mood. Surround yourself with people who understand your mental health condition and provide assistance when you’re struggling.

In addition:

  • Foster open communication to express when you need a bit more support.
  • Remove or alleviate stressors that contribute to feelings of anxiety or lead to substance abuse.

Therapy and Counseling

When self-help strategies are insufficient, seeking professional help is a proactive step toward combatting mood swings. Psychotherapy, such as cognitive behavioral therapy, can offer coping skills tailored to your unique situation.

If you’re dealing with feelings of self-harm or thoughts of suicide, immediate professional support is crucial.

  • Reach out to a licensed therapist who can guide you through making healthier decisions and improving emotional regulation.
  • Explore group therapy sessions for shared experiences and added empathy.

Remember that it’s always okay to ask for help, and building a toolkit of coping strategies will support you in the long term.

How to Stop Mood Swings | Identify Causes & Control Symptoms

So…now you know how to stop mood swings, and that it’s not just one solution, but an entire toolbox at your disposal.

Were there any approaches we forgot to mention that are working well for you? Be sure to share in the comments!

Frequently Asked Questions

In this section, you’ll find some common concerns and queries you might have about mood swings and how to effectively manage them.

What are some natural methods to manage mood swings?

Taking time to unwind and engaging in activities such as yoga or meditation can naturally help regulate your mood. Key lifestyle adjustments like watching your caffeine and alcohol intake and maintaining a consistent exercise routine are also effective in managing mood swings.

Can seasonal affective disorder cause mood swings?

Yes, Seasonal Affective Disorder (SAD), a type of depression that typically occurs during the fall and winter months when there is less natural sunlight, can cause mood swings. People with SAD may experience mood changes that can range from mild to severe and include symptoms such as feelings of sadness, hopelessness, anxiety, low mood, and in some cases, periods of hyperactivity or irritability.

These mood swings can be a response to the reduced level of sunlight, which can disrupt your body’s internal clock (circadian rhythm), lead to drops in serotonin (a brain chemical that affects mood), and alter the balance of melatonin (which affects sleep patterns and mood). The mood swings associated with seasonal affective disorder can affect a person’s social interactions, work performance, and overall quality of life.

Treatment for seasonal affective disorder may include light therapy (phototherapy), medications, psychotherapy, and lifestyle changes such as increasing exposure to natural light, exercising regularly, and managing stress. If you suspect you have seasonal affective disorder, it’s important to seek professional help for an accurate diagnosis and appropriate treatment.

How can mood swings affect relationships and what are the best ways to handle them?

Mood swings can strain relationships by causing unpredictability in interactions. Open communication, setting boundaries, and seeking mutual understanding are vital approaches for handling these effects and maintaining healthy relationships.

Are mood swings an indicator for thyroid disorders?

Yes, mood swings can be an indicator of thyroid disorders. Thyroid hormones play a significant role in regulating mood, and imbalances in these hormones can lead to mood disturbances.

Both hyperthyroidism (an overactive thyroid) and hypothyroidism (an underactive thyroid) can cause mood-related symptoms:

  • Hyperthyroidism: An overactive thyroid can cause symptoms such as anxiety, irritability, mood swings, nervousness, and restlessness. People with hyperthyroidism may also experience difficulty sleeping, which can exacerbate mood problems (Baptist Health).
  • Hypothyroidism: An underactive thyroid can lead to feelings of depression, fatigue, and a general slowing down of mental and physical activities. Those with hypothyroidism may also experience a lack of interest and concentration problems, which can affect mood (Ageless Restoration).

It is important to note that mood swings alone are not sufficient to diagnose a thyroid disorder. They are just one possible symptom, and thyroid disorders can be confirmed only through specific medical tests that measure thyroid hormone levels in the blood.

If you are experiencing mood swings along with other symptoms of thyroid dysfunction, it is advisable to consult with a healthcare provider for a thorough evaluation.

What could be the reasons behind experiencing mood swings without any apparent cause?

Various factors including stress, lack of sleep, or nutritional deficiencies can trigger mood swings. Sometimes, the cause isn’t immediately clear, but it’s important to observe patterns and consult your healthcare provider if they severely affect your life.

How can hormonal fluctuations contribute to mood swings and how can they be mitigated?

Hormonal changes, such as those experienced during the menstrual cycle or menopause, can significantly contribute to mood swings. To mitigate these effects, you may consider lifestyle changes and possibly medical interventions such as hormone replacement therapy after consulting with your healthcare provider.

How can I work through extreme mood swings in the moment?

Working through extreme mood swings in the moment can be challenging, but there are strategies that can help you manage and regain control of your emotions:

  1. Recognize the Trigger: Identifying what triggered your mood swing can be helpful. Awareness of the trigger can sometimes reduce the intensity of the emotion.
  2. Deep Breathing: Engage in deep breathing exercises to help calm your nervous system. This can reduce the intensity of your emotional state and help you think more clearly.
  3. Mindfulness and Meditation: Practicing mindfulness can help you stay grounded in the present moment and may lessen the impact of mood swings. Meditation can also be a useful tool for calming the mind.
  4. Physical Activity: Being physically active, in whatever way feels right for you, can help release built-up tension and produce mood-stabilizing endorphins.
  5. Healthy Lifestyle Choices: Eating a balanced diet, getting regular exercise, and ensuring you have a good sleep routine can all contribute to mood stability.
  6. Journaling: Keeping a journal to record your mood symptoms and mood swing triggers can provide insight and help you manage your emotions more effectively).
  7. Relaxation Techniques: Techniques such as yoga, meditation, or even a massage can help reduce stress and manage mood swings.
  8. Social Support: Spending time with friends and family can improve your mood and provide a sense of connection and support, which may help control mood swings.
  9. Professional Help: If your mood swings become harder to deal with, it might be time to talk to your healthcare provider or a mental health professional to explore further strategies and treatments.

Remember, if mood swings are severe or frequent, it’s important to seek professional help, as they can be a symptom of an underlying condition that may require treatment.

What strategies can help in dealing with mood swings during menstrual cycles?

During menstrual cycles, mood swings can be managed by regular physical activity, adequate rest, and ensuring a balanced diet. If these swings are intense, discussing the matter with a healthcare provider is advised for potential treatments such as hormonal birth control.

What are the indicators of a mental health condition if someone is experiencing extreme mood swings?

If mood swings are severe, persistent, and interfere with daily life, they may point to an underlying mental health condition, such as bipolar disorder or depression. Keep an eye out for additional symptoms like prolonged sadness, manic episodes, or sudden changes in sleeping patterns, and consider professional evaluation to address these concerns.

How can I tell the difference between normal mood swings and premenstrual dysphoric disorder?

Normal mood swings are relatively common and can be caused by a variety of factors, including stress, fatigue, or even the normal fluctuations of hormone levels throughout the menstrual cycle. These mood swings are typically manageable and don’t significantly interfere with a person’s daily activities.

Premenstrual dysphoric disorder (PMDD), on the other hand, is a severe form of premenstrual syndrome (PMS) that includes emotional and physical symptoms that are much more intense and debilitating. The key differences between normal mood swings and PMDD include:

  • Severity: PMDD causes extreme mood shifts that can disrupt daily life and damage relationships. The symptoms are severe enough to cause significant distress or functional impairment, particularly in social or occupational settings (Mayo Clinic).
  • Timing: PMDD symptoms typically occur during the luteal phase of the menstrual cycle (after ovulation and before menstruation begins) and often resolve within a few days after the onset of menstruation.
  • Symptoms: While both PMS and PMDD include physical and emotional symptoms, PMDD is characterized by particularly severe emotional symptoms, such as anger, anxiety, depression, and mood swings that are much more intense than the emotional fluctuations seen with normal mood swings (American Psychological Association).
  • Impact on Life: The emotional and mood-related symptoms of PMDD are debilitating and can interfere significantly with a woman’s ability to function in her daily life, which is not typically the case with normal mood swings.

If you suspect that your symptoms may be indicative of premenstrual dysphoric disorder rather than normal mood swings, it is important to track your symptoms and their timing in relation to your menstrual cycle and consult with a healthcare provider for an accurate diagnosis and appropriate treatment.

How can you tell the difference between mood swings and mood disorders?

Telling the difference between mood swings and mood disorders can be challenging because both involve sudden changes in mood.

However, mood swings are typically brief fluctuations in one’s emotional state that can be felt by most people from time to time due to various life circumstances. Mood disorders, on the other hand, are more severe and persistent conditions that affect a person’s emotional state.

Mood disorders, such as bipolar disorder, are characterized by drastic changes in mood that can last for weeks or even longer.

These changes can be so intense that they interfere with a person’s ability to function in daily life. For example, in bipolar disorder, an individual may experience manic episodes with extremely high energy levels, or depressive episodes with intense feelings of sadness or hopelessness.

In contrast, normal mood swings do not typically result in such extreme highs or lows and usually resolve on their own without causing significant impairment in one’s life.

It’s important to note that mood swings are a common experience and do not necessarily indicate a mood disorder. However, when mood swings are frequent, very intense, or interfere with daily life, it may be a sign of a mood disorder, and seeking a professional evaluation would be advisable.

Take Charge Collection | 15 Free Resources to Live Life on Your Terms

P.S. Ready to escape survival mode? Start living life on your terms! The Take Charge Collection of 15 free resources will help you to simplify, organize, and take charge of your life! Get yours HERE.

Disclosure: While all opinions are our own, we are a participant in the Amazon Services LLC Associates Program and other affiliate advertising programs, designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites, at no additional cost to you.