Maybe you’re having a relatively relaxed day, when a minor inconvenience suddenly makes your blood boil. Or maybe you watch a random commercial and find yourself crying for no reason. If either or both sound familiar, you know how disruptive rapid mood swings can be.
Most people experience mood swings from time to time, but some can be more systemic than others, representing something larger. Either way, there are simple steps you can take to keep mood swings to a minimum. Here’s what you need to know.
What are mood swings?
Mood swings are sudden, intense changes in your emotions.
It’s normal for your mood to change throughout the day to reflect your current situation. For example, your mood will naturally be different when you’re relaxing on your couch than when you’re stuck in a traffic jam on your morning commute.
Mood swings, however, can feel like an emotional roller coaster. You may suddenly go from happy to sad, or from calm to angry, and your emotions may seem out of control or unpredictable.
“Everyone experiences emotional ups and downs; it’s part of being human,” says Harold Hong, MDa certified psychiatrist. “But mood swings are more intense, often come on suddenly, and can seem out of proportion to what’s going on around you.”
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 suffer from mood swings, it can sometimes signal an underlying health problem.
So how can you tell if you’re having a healthy emotional response versus extreme mood swings? According to Dr. Hong, some telltale signs of mood swings include:
- Sudden or extreme mood changes for no apparent reason
- Emotional changes that can disrupt your relationships, work, or daily activities
- A pattern of emotional changes that corresponds to your menstrual cycle or the start of perimenopause or menopause
“Hormonal mood swings also tend to be accompanied by other physical symptoms, like fatigue, hot flashes, night sweats, or changes in appetite,” adds Dr. Hong. “On the other hand, mood swings caused by mental health problems are generally more persistent and less cyclical. Talking to a healthcare professional and possibly having your hormone levels checked can help identify the cause.
What causes mood swings?
It may seem like mood swings are happening for no good reason, but a few factors can trigger these sudden ups and downs.
Hormones
“Hormones play a major role in regulating our mood,” says Dr. Hong. “When they fluctuate, our emotional state often follows.” Hormones can contribute to sudden mood changes in several ways:
- Your monthly cycle. Changes in estrogen and progesterone levels throughout the menstrual cycle can cause mood swings in many women, says Dr. Hong. A study found that 64 percent of women experience mood swings as a symptom of premenstrual syndrome (PMS).
- Periods of hormonal transition. Research suggests Major hormonal changes during perimenopause, menopause, and the postpartum period can have a profound effect on mood. “For example, during perimenopause, declining estrogen levels are linked to irritability, anxiety, and feelings of sadness,” says Dr. Hong. Around 40 percent of women experience mood symptoms during perimenopause and up to 85 percent of women deal with postpartum mood swings.
- Other hormonal changes. Any time your hormones are a little out of balance, it can impact your mood – and it can affect anyone. “Men are not immune to hormonal mood swings,” says Dr. Hong. “Testosterone levels naturally decline with age, and sudden drops or imbalances can cause irritability and fatigue.”
Stress
“Stress is one of the biggest contributors to mood swings,” says Dr. Hong. “When you’re stressed, your body releases cortisol, which in small doses is helpful. But when it builds up over time, it can harm your mood, sleep, and overall health.
Lack of sleep
Research suggests Skimping on sleep can lead to a more negative mindset and make it harder to manage your emotions. “Sleep and mood are deeply linked,” says Dr. Hong. “Poor sleep can amplify irritability, anxiety and emotional instability.”
Sedentary lifestyle
If you don’t get enough movement, it can also affect your well-being. A study found that just 30 extra minutes of sedentary time per day led to an increase in mood disorders after just two weeks. “Exercise is one of the most powerful tools for stabilizing mood swings,” says Dr. Hong.
Poor diet
What you eat can affect brain functionincluding your ability to regulate your mood. Refined sugars are one of the main culprits: not only can they spike your blood sugar, which can trigger mood swings, but research suggests that excessive sugar consumption can affect your emotional response to stress and anxiety.
Underlying conditions
Sometimes mood swings can signal a more serious problem, such as a mood disorder, a medication side effect, or an underlying medical problem causing a hormonal imbalance. “If mood swings persist, become disruptive, or feel overwhelming, you should contact a healthcare professional,” says Dr. Hong.
How to Reduce Mood Swings Naturally
Whatever the cause of your mood swings, there are simple steps you can take to help stabilize your mood.
1. Exercise regularly
Regular activity is not only beneficial for your physical health, but it can also help combat mood swings. “Moving your body releases endorphins – your brain’s natural feel-good chemicals – which can immediately improve your mood,” says Dr. Hong. “Aerobic activities like running, brisk walking or swimming are particularly effective because they reduce stress hormones like cortisol.”
Pilates and tai chi are also great because they combine physical movements and relaxation techniques.
2. Constantly de-stress yourself
Over time, chronic stress can lead to anxiety and fatigue, as the physiological response puts you in a constantly distressing and exhausting state of alert. This can make it difficult to control your emotions, so it’s important to incorporate stress reduction into your daily self-care routine.
“Techniques such as deep breathing, mindfulness meditation, journaling, or spending time in nature are simple but powerful ways to reduce stress,” says Dr. Hong. “Short breaks during a hectic day can reduce cortisol levels and improve emotional stability. So, build time into your day for hobbies, relaxation and social connection.”
3. Spend time outside daily
In a study Across more than 400,000 participants, researchers found that more exposure to outdoor light was associated with greater happiness and fewer mood dips.
“Natural light helps regulate your body’s internal clock and stimulates the production of vitamin D, which is essential for emotional health,” says Dr. Hong. “Being in nature also reduces stress hormones like cortisol while increasing serotonin levels, helping you feel calmer and more balanced.”
4. Limit Common Trigger Foods
“Too much sugar, caffeine, or alcohol can cause energy crashes and mood swings,” says Dr. Hong. To keep your mood stable, he recommends eating a balanced diet consisting of whole grains, fruits, vegetables, and lean proteins, as well as omega-3 fatty acids for brain health and mood support .
5. Fill your nutritional gaps
In addition to eating a balanced diet, a supplement routine can help ensure that you are not lacking specific nutrients that can help maintain a normal mood. Dr. Hong recommends including these:
- Omega-3 fatty acids – especially EPA and DHA, found in fish oil – can help support emotional health
- Vitamin D it has been demonstrated that the deficiency have a negative impact mood
- Calcium and magnesium can help advantage Mood swings linked to premenstrual syndrome
- Vitamin B6 can help support brain function and emotional balance
6. Track your cycle
Hormonal mood swings often follow a pattern that matches your period. “Tracking your menstrual cycle can help you anticipate mood changes and plan your self-care,” says Dr. Hong. Small changes – like regular physical activity, a balanced diet and consistent sleep – can go a long way in easing hormone-related mood swings, he adds.
7. Aim for at least 7 hours of sleep
Sleep is a fundamental pillar of personal health, so it’s no surprise that it also helps alleviate mood swings. “Consistent, quality sleep can help regulate your emotions and improve your resilience to stress,” says Dr. Hong. He suggests aiming for at least seven hours of uninterrupted sleep, with a relaxing bedtime routine that ideally includes turning off your devices two hours before bed.
