How Can I Control My Mood Swings?

Updated: May 15, 2023

Have you been finding yourself easily and often irritated by people around you no matter what you do? Maybe you’ve become overly sensitive and almost anything makes you cry. Or lately, your day is like an emotional rollercoaster alternating from highs and lows throughout. If this is you, it is possible that you may suffer from mood swings. And if you are here looking for solutions you are in the right place.

What causes mood swings?

Different conditions and lifestyle choices can cause you to experience severe changes in mood. These include:

Premenstrual syndrome - Premenstrual syndrome (PMS) is a group of symptoms that occur in women 1 to 2 weeks before a period. In addition to mood shifts, PMS can cause fatigue, changes in appetite, depression, bloating, and more
Premenstrual dysphoric disorder (PMDD) - Is a more severe and rare type of PMS. PMDD affects up to 5% of women of childbearing age. Symptoms of PMDD include extreme shifts in mood, severe depression, extreme irritability, and more.
Hormone imbalances - Hormonal shifts are PMS-related and affect mood, but other hormones can affect mood, too. Hypothyroidism is a condition in which the thyroid gland doesn’t produce enough hormones. It can affect mood and cause other symptoms.
Pregnancy - Hormonal changes during pregnancy can lead to changes in emotions and mood. Pregnant women often experience physical changes and emotional stress that can make issues like mood shifts and emotional outpourings more severe
Stress - Frustrations, worry, and a constant state of stress can lead to severe shifts in mood, along with other psychological issues.
Menopause - Is associated with a period of mood shifts. As levels of estrogen fall, many women experience a variety of symptoms, including changes in mood, hot flashes, insomnia, and reduced sex drive.
Puberty - This is a time of emotional, physical, and psychological changes in a child’s life. Mood shifts and unexplained emotional reactions can be common during this phase of life.
Psychiatric causes - Psychological disorders and behavioural conditions can affect disposition and cause symptoms like shifts in mood. These disorders include attention deficit hyperactivity disorder (ADHD), depression, bipolar disorder, and more.

How can I treat mood swings?

Change your diet

Eating smaller meals may be better for mood stability. That’s because blood sugar shifts following large meals may contribute to emotional shifts.

Get regular exercise

Moving and exercising are great for your physical and mental health. They can also help you treat or avoid shifts in mood. When you exercise, your body produces feel-good hormones and endorphins that can help alleviate stress and boost mood

Avoid caffeine, alcohol, and sugar

While caffeine can make you feel less fatigued, it can also increase anxiety and nervousness. Such stimulants and depressants can alter your natural state, making mood shifts worse or causing them in the first place.

Get better sleep

A good night’s sleep can cure irritability and extreme changes in mood. Aim for 7 to 8 hours per night. If that seems too hard, try to add just 30 extra minutes by sleeping half an hour earlier than you normally would.

Practice stress management

Meditation, deep breathing, and yoga are all proven to help manage stress. Massage therapy or talk therapy may also be highly beneficial.

Try calcium supplements

Studies suggest that calcium supplements may help ease symptoms of depression, anxiety, and emotional fluctuation from PMS. Talk with your doctor about the right supplement for you.

When should I see a doctor?

If your mood swings seem to interfere with your daily life or you start to feel like you are becoming an issue for those around you, speak to a doctor. Many of your underlying causes for mood shifts are easy to diagnose and treat, some others may require additional treatment. This may include prescription medication.

In summary

Different factors may cause mood swings. However, there are a number of tips that can be applied to manage these mood shifts. If there starts to feel unbearable or uncontrollable that is a good time to reach out to your doctor to check if it is an underlying condition and get treatment.

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