Mood swings: symptoms, causes, prevention


Maybe you’re having a relatively calm day with your blood boiling over a minor discomfort. Or maybe you’ve been caught crying for no apparent reason after watching a random commercial. If either or both sound familiar, you know how devastating mood swings can be.

Most people experience mood swings from time to time, but some are more systematic than others and represent something bigger. Either way, there are simple steps you can take to keep your anxiety to a minimum. Here’s what you need to know.

What is a mood swing?

stressed woman at home | Mood changes

A mood swing is a sudden and intense change in your emotions.

It’s normal for your mood to change throughout the day and reflect on your current situation. For example, when you’re relaxing on the couch, your mood is obviously different than when you’re stuck in traffic on your morning commute.

However, mood swings can feel like an emotional roller coaster. You may suddenly go from happy to sad, calm to angry, and your emotions may seem out of control or unpredictable.

“Everyone has a lot of excitement – it’s part of being human,” he said Harold Hong, MDBoard Certified Psychiatrist. “But mood swings are more intense, often sudden, and you feel out of sync with what’s going on around you.”

Get rid of symptoms of hormonal imbalances like mood swings with Belle Vitale, a complete lifestyle program. Click here for details.

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 experience mood swings, it can sometimes be a sign of an underlying health problem.

So, how do you determine if you’re having a healthy emotional response vs. having extreme emotional swings? According to Dr. Hong, some symptoms of mood swings include:

  • Sudden or abrupt mood swings for no apparent reason
  • Emotional changes that can interfere with your relationships, work, or daily activities
  • A pattern of emotional changes that correlate with your menstrual cycle or menopause or early menopause

“Hormonal mood swings come with other physical symptoms, such as fatigue, hot flashes, night sweats, and appetite changes,” Dr. Hong added. “Mood swings caused by mental health issues, on the other hand, are usually more stable and less cyclical. Talking to a health care provider and getting your hormone levels checked can help determine the cause.”

What causes mood swings?

Mood swings may seem to occur for no apparent reason, but there are a number of factors that can trigger these sudden ups and downs.

Hormones

Contemplative Woman on Porch | Mood changes

“Hormones play a huge role in regulating our moods,” says Dr. Hong. “When they fluctuate, our emotional state often follows.” There are several main ways hormones can affect sudden mood swings:

  • Your monthly cycle. Changes in estrogen and progesterone levels during the menstrual cycle can cause mood swings for many women, Dr. Hong said. One study found that 64 percent of women experience mood swings that are symptoms of premenstrual syndrome.
  • Hormonal transition period. Suggested by research The major hormonal changes of perimenopause, menopause, and postpartum affect mood. “For example, during perimenopause, declining estrogen levels are associated with irritability, anxiety, and sadness,” Dr. Hong said. Around 40 percent of women experience perimenopausal mood symptoms and beyond 85 percent of women deal with postpartum mood swings.
  • Other hormonal changes. Any time your hormones are out of balance, it can affect your mood and it can affect anyone. “Men are not immune to hormonal changes,” says Dr. Hong. “Testosterone levels decline with age, and sudden drops or imbalances can cause irritability and fatigue.”

Stress

“Stress is one of the biggest triggers of mood swings,” says Dr. Hong. “When you’re stressed, your body releases cortisol, which is helpful in small doses, but over time, it can affect your mood, sleep, and health.”

Lack of sleep

Suggested by research Lack of sleep can lead to more negative thinking and make it harder to manage your emotions. Dr. Hong said, “Sleep and mood are deeply connected. “Poor sleep increases irritability, anxiety, and emotional instability.”

Sedentary lifestyle

watching TV on the sofa | Mood changes

If you don’t get enough exercise, it can affect your well-being. One study It found that sitting for just over 30 minutes a day can lead to depression after just two weeks. “Exercise is one of the most powerful tools for stabilizing mood swings,” says Dr. Hong.

Bad diet

What to eat affects brain functionthis includes your ability to manage your emotions. Refined sugar is one of the biggest culprits, not only can it spike your blood sugar, but it can also trigger mood swings. research is recommended Too much sugar can affect your stress and anxiety response.

Basic condition

Sometimes mood swings can be a sign of a more serious problem, such as depression, medication side effects, or an underlying health problem that is causing a hormonal imbalance. “If your mood doesn’t change, you feel depressed or overwhelmed, contact your health care professional,” says Dr. Hong.

How to reduce mood swings naturally

Regardless of what’s causing your mood swings, there are simple steps you can take to help stabilize your mood.

1. Exercise regularly

woman swinging a kettlebell | Mood changes

Exercising regularly is not only good for your physical health, but it can also help you combat mood swings. “Exercise releases endorphins, the brain’s natural ‘feel-good’ chemicals, which instantly improve your mood,” says Dr. Hong. “Aerobic exercises such as jogging, brisk walking and swimming are particularly effective because they reduce stress hormones such as cortisol.”

Pilates and tai chi are great because they combine physical movement with relaxation techniques.

2. De-stress regularly

Over time, chronic stress can lead to anxiety and fatigue, as the physiological response puts you in a state of high alertness that is dull and tiring. This can make it difficult to control your emotions, so it’s important to make stress management a part of your daily self-care routine.

“Deep breathing, mindfulness meditation, journaling, and spending time in nature are simple yet powerful ways to reduce stress,” says Dr. Hong. “Brief breaks in the day for fun can lower cortisol levels and improve mood stability, so make time for hobbies, recreation, and socializing in your day.”

3. Spend time outside every day

in research Among more than 400,000 participants, researchers found that greater exposure to outdoor light was associated with greater happiness and less depression.

“Natural light helps regulate your body’s internal clock and increases the production of vitamin D, which is essential for emotional health,” says Dr. Hong. “Being in nature lowers stress hormones like cortisol and increases serotonin levels, helping you feel more calm and balanced.”

4. Limit common trigger foods

alcoholic beverages | Mood changes

“Too much sugar, caffeine, or alcohol can cause low energy and mood swings,” says Dr. Hong. To keep your mood stable, she recommends eating a balanced diet of whole grains, fruits, vegetables, lean protein, and omega-3 fatty acids to support brain health and mood.

5. Make up for nutritional deficiencies

Along with a balanced diet, supplements can help support a normal mood and ensure that you don’t miss out on certain nutrients. Dr. Hong recommends including:

  • Omega-3 fatty acids – especially the EPA and DHA found in fish oil can help support emotional health
  • Vitamin D deficiency has been detected has a negative effect state of mind
  • Calcium and magnesium may help benefits Mood swings associated with PMS
  • Vitamin B6 may help support brain function and emotional balance

6. Control your cycle

Hormonal mood swings often follow a pattern that coincides with menstruation. “Tracking your menstrual cycle can help you anticipate mood swings and plan self-care measures,” says Dr. Hong. Small changes like regular exercise, a balanced diet, and regular sleep can help ease hormone-related mood swings, she adds.

7. Aim for at least 7 hours of sleep

Sleep is the foundation of human health, so it’s no surprise that it helps with mood swings. “Consistent, quality sleep can help regulate your emotions and improve your ability to cope with stress,” says Dr. Hong. He recommends getting at least seven hours of uninterrupted sleep and turning off your devices two hours before bedtime to relax.



Source link

Leave a Reply

Your email address will not be published. Required fields are marked *