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Mood swings - causes and tips for managing them

Sprout Admin -

Mood swings refer to abrupt and intense fluctuations in emotions, ranging from feelings of happiness to sadness or irritability. While occasional mood swings are a normal part of life, ongoing and severe mood swings could be the result of an underlying issue. Connect with your healthcare provider if your mood swings are impacting your daily functioning, seem to have no known cause, or cannot be managed through diet, sleep and exercise changes.

There are several causes of mood swings. The most common include:

  • Stress - chronic and severe stress can lead to mood swings because cortisol, the stress hormone, can negatively impact brain chemistry and trigger emotional responses.
  • Hormonal changes - fluctuations in estrogen, progesterone, and testosterone can cause changes in mood and increased irritability.
  • Lack of sleep - ongoing lack of sleep can affect the levels of mood-regulating neurotransmitters in the brain and increase the severity and frequency of mood swings.
  • Mental health conditions - bipolar, depression, and anxiety disorders are associated with frequent and abrupt changes in mood.
  • Poor nutrition - inadequate intake of essential nutrients can cause mood swings.
  • High caffeine and sugar consumption - the crashes experienced after consuming high amounts of caffeine or sugar can lead to significant mood swings.
  • Drug addiction or alcohol abuse - taking brain-altering substances like drugs or alcohol can change the levels of the brain’s neurochemicals, causing mood swings.
  • Medications - some medications, such as those that impact hormones like steroids or birth control pills, may induce mood swings.

Managing mood swings

Here are some helpful things that you can do to help reduce the frequency and severity of mood swings:

  • Manage your stress levels with exercise, mindfulness, meditation, and therapies
  • Exercise regularly to release endorphins and reduce stress
  • Make sure you get between seven and nine hours of high-quality, undisturbed sleep each night
  • Consume a well-balanced diet that is full of vitamins, minerals, fiber, antioxidants, and macronutrients
  • Monitor your caffeine and alcohol consumption