Ever feel like you're on an emotional rollercoaster, up one minute and down the next?

Mood swings can be confusing and frustrating as they are fast and unpredictable. These fluctuations in mood are a common aspect of human experience, influenced by a myriad of factors both internal and external. From hormonal changes to environmental stressors, understanding what might be causing them can help you navigate those ups and downs a bit better.

Lack of sleep, unhealthy eating, significant life changes, excessive stress, or the use of medications that affect emotions are some of the main causes of mood swings. Additionally, hormonal changes, especially in women, are one of the most common roots of mood swings. Whether it's during puberty, pregnancy, or menopause, our bodies undergo significant hormonal changes that can impact how we feel. Fluctuations in estrogen, progesterone, and testosterone levels can trigger mood swings ranging from euphoria to irritability within a matter of hours.

Stress and Lifestyle Factors

Stress, sleep, and diet—these three aspects of life are crucial for our well-being. The care we show our bodies eventually manifests itself in various ways. When we're under pressure—be it from work deadlines, relationship conflicts, or financial worries—our bodies release cortisol, the stress hormone. Elevated cortisol levels can disrupt our emotional equilibrium, leading to periods of heightened anxiety, agitation, or sadness. Sleep plays a crucial role in regulating our emotions, and disruptions to our sleep patterns can wreak havoc on our mood stability. Whether it's insomnia, sleep apnea, or simply not getting enough restorative sleep, insufficient sleep can leave us feeling irritable, moody, and emotionally fragile. Nutrition and diet also influence our mood swings more than we might realize. Fluctuations in blood sugar levels, triggered by consuming sugary or processed foods, can lead to rapid shifts in mood and energy levels. Additionally, deficiencies in essential nutrients like omega-3 fatty acids, vitamin D, and magnesium have been linked to increased susceptibility to mood swings and depression.

So, the foundation of dealing with mood swings lies in taking better care of our bodies. By taking the right steps, we can reduce the impact of mood swings to some extent. Spending time in nature is one of the best ways to cope with stress. And even though it may be hard to get moving sometimes, regular exercise is one of the best ways to show ourselves the value and love we deserve. The positive effects on our bodies are supported by research. Avoiding processed foods and added sugars can be the first step to making our diet healthier. Additionally, practicing "breathwork" and utilizing light therapy are effective tactics for coping with mood swings.

Mental Health Conditions and Medical Conditions

Sometimes, mood swings are more than just a bad day. Underlying mental health conditions such as bipolar disorder or borderline personality disorder can manifest as severe and unpredictable mood swings. These conditions often require professional diagnosis and treatment to manage symptoms effectively. Additionally, physical conditions like chronic illnesses, neurological disorders, and thyroid disorders can all contribute to mood changes. Various brain conditions and migraines, as well as conditions affecting blood sugar levels, can also influence mood swings. Treatments for these disorders may themselves cause mood swings, such as antidepressants, steroids, and stimulants.

When to Worry About Mood Swings?

While mood swings can arise from common reasons, sometimes there may be larger underlying issues. In such cases, it's best to consult a doctor if mood swings become more frequent, lead to stronger emotions, make you feel like you're losing control, or start affecting your relationships at work, school, or with others. Help is available through treatments that address the conditions causing mood swings. According to the Cleveland Clinic website, treatments may include medications like mood stabilizers and antidepressants, cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and learning skills (psychoeducation) to help regulate emotions.

Time for Emotional Balance

Understanding the reasons behind mood swings empowers us to take proactive steps towards maintaining our mental well-being. When we grasp that mood swings can come from various sources—like hormones, stress, sleep habits, and diet—it gives us a roadmap for feeling more steady day-to-day. Techniques like mindfulness or regular exercise can really help dial down stress levels and keep those mood swings in check. Improving how we sleep, with a regular routine and wind-down rituals, sets us up for better emotional balance. And when we eat well—focusing on nutrient-rich foods and cutting back on the junk—we're giving our bodies the fuel they need to stay on an even keel. Of course, reaching out to professionals for support, whether it's therapy or medication, can make a big difference too, especially if there's an underlying mental health condition. By weaving these strategies into our lives, we can navigate the ups and downs of emotions more smoothly and feel more in control of our well-being.

References

Cleveland Clinic. (2023). Mood swings: Overview. Retrieved July 14, 2024, from https://my.clevelandclinic.org/health/symptoms/mood-swings#overview

Medical News Today. (2020). Mood swings. Retrieved July 14, 2024, from https://www.medicalnewstoday.com/articles/mood-swings

Schimelpfening, N. (2024). What are mood swings? Verywell Mind. Retrieved July 15, 2024, from https://www.verywellmind.com/what-are-mood-swings-1067178

Better Health Channel. (n.d.). Exercise and mental health. Retrieved July 15, 2024, from https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health

Panda, S., & Soni, A. (2023). Physical activity and mental health: A review. Cureus, 15(1), e9902068. Retrieved July 16, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9902068/