8 Tips to Manage Mood Swings

About 20.9 million American adults have a mood disorder.

What Are Mood Swings?

Mood swings are the way you are feeling. If you go from feeling elated and happy one moment to sad and depressed a few hours later, you are probably suffering from mood swings.

There are different spectrums of mood swings, with some more severe than others. 

The most common mood swing disorder is depressive episodes. About 16 million Americans report a depressive episode in the last year.

Different types of mood swings include bipolar disorder and premenstrual syndrome (for women).

What Causes Mood Swings?

Mood swings can occur for a variety of reasons. They could be related to stress, hormone fluctuations, and medication. Trauma and extreme lifestyle changes can also impact your mood and cause rapid mood swings.

A poor diet and excessive use of alcohol or recreational drugs can also impact your ability to control your mood.

How to Manage Mood Swings

First, take a look at your lifestyle, is there anything in your habits that causes stress or unnecessary anxiety? Maybe you can establish a route cause of your mood swings. 

If not, try one of these helpful tips for mood management:

1. Find Time for Yourself

Stress and overwork can be some of the most significant contributors to mood swings. Try to organize your life in a way that allows you some time to relax and wind down, and have some time alone.

For optimal health, we all need some time to relax and recharge our batteries.

2. Introduce a Mindful Practice Into Your Life

Taking time to slow down and be present can also help control fluctuating moods. Breathing exercises help to stimulate your vagus nerve and parasympathetic nervous system. This helps your body reduce the amount of the stress hormone cortisol that it produces. 

Breathing, meditating, and yoga are all fantastic ways to create more balance in your life. They help you slow down, become more present, and be highly beneficial to natural mood management.

3. Improve Your Sleep Habits

We all know we get a bit grumpy if we don't get enough sleep. Good sleep is one of the most essential parts of taking care of your health. Without a good night's rest, your body and brain won't be able to function optimally.

Try to get 7-8 hours of good quality sleep each night. Make your bedroom inviting for good sleep with a comfy bed and dim lighting. You can also optimize the temperature; you don't want it to be too hot or cold.

Switch off your phone and computer at least two hours before you go to bed, and don't bring them into the bedroom with you. You want to wind down and feel tired before you go to bed, and the blue light from your screens interferes with this.

4. Take a Look at Your Diet

Too much sugar, too few vegetables, and eating at irregular times can all have an impact on your mood.

Eat a balanced and varied diet that includes lots of whole foods including fresh fruits and vegetables.

Magnesium, iron, and zinc are all critical for your body's ability to control your hormone production and thus moods. Eat more broccoli, kale, and pumpkin seeds.

If you feel like it's challenging to get these nutrients from your diet, consider taking them as supplements.

5. Reduce Alcohol Intake

Drinking regularly can have an impact on your mood. Alcohol is a depressant and can make you feel low and lethargic the day after drinking it.

Consider minimizing or eliminating your exposure to alcohol.

6. Take Regular Exercise

Exercise is one of the simplest ways to manage mood swings. Regular exercise helps to regulate your moods. The changes training has on your brain are significant; it reduces the symptoms of depression and anxiety.

The endorphins released by your brain when you exercise can help you feel happy and content. Exercise is like a happy pill; the more you do it, the better you will feel. 

So get outside and go for a walk, go to the swimming pool, lift some weights at home. Whatever it is that makes you tick, try to incorporate it into your weekly routine. You will be astonished at the difference it can make to your moods.

7. Assess Your Medications

Some medications, such as the contraceptive pill, can cause fluctuation in your moods. If you are taking a medication that you think could be causing problems with your mood, speak to your doctor about it.

Your doctor can offer you alternatives options to medication that impacts your mood.

8. Speak to a Therapist

If you are having mood swings caused by trauma or a difficult time in your life, it can be helpful to talk through it.

A trained therapist will help you come up with coping mechanisms to manage your moods. It can also be beneficial to speak about the things that are worrying you with someone who doesn't know you personally.

Strive for a Balanced Lifestyle

Ups and downs in life are normal; we all feel happy sometimes and sad on other occasions.

However, severe and regular fluctuations in your mood can be a sign of something problematic.

The best way to manage mood swings is with a healthy, balanced approach to life. Nothing in excess and small, simple changes can improve your long-term wellbeing. If you make small lifestyle changes but are still suffering from severe mood swings, speak to your doctor.

If you want support with implementing long-term healthy habits, consider our online wellness lifestyle program.