Maybe you’re having a relatively easy day when a little inconvenience suddenly makes your blood boil. Or maybe you’re watching a random commercial and find yourself crying for no reason. If either or both sound familiar, you know how annoying rapid mood swings can be.
Most people experience mood swings from time to time, but some may be more systemic than others, representing something bigger. Either way, there are simple steps you can take to keep moodiness to a minimum. Here’s what you need to know.
What are mood swings?
Mood swings are sudden and intense changes in your feelings.
It’s normal for your mood to change throughout the day to reflect your current situation. For example, your vibe will naturally be different when you’re relaxing on your couch than when you’re stuck in bumper-to-bumper traffic on your morning commute.
Mood swings, however, can feel like an emotional roller coaster. You may switch from happy to sad or calm to angry, and your emotions may feel out of control or unpredictable.
“Everyone has emotional ups and downs – it’s part of being human,” she says Harold Hong, MDboard certified psychiatrist. “But mood swings are more intense, often come on suddenly, and can feel 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’re experiencing mood swings, it can sometimes signal an underlying health problem.
So how do you know if you have a healthy emotional response to extreme mood swings? According to Dr. Hong, some telltale signs of mood swings include:
- Sudden or extreme mood swings for no apparent reason
- Emotional changes that may disrupt your relationships, work or daily activities
- A pattern of emotional changes that aligns with your menstrual cycle or the onset of perimenopause or menopause
“Hormonal mood swings also tend to be accompanied by other physical symptoms—such as fatigue, hot flashes, night sweats, or changes in appetite,” adds Dr. Hong. “On the other hand, mood swings caused by mental health problems are usually more persistent and less cyclical. Talking to a health care provider and possibly getting your hormone levels checked can help pinpoint the cause.”
What causes mood swings?
You may feel like mood swings strike for no good reason, but there are a few factors that can cause these sudden highs and lows.
hormones
“Hormones play a huge role in regulating our mood,” says Dr. Hong. “When they fluctuate, our emotional state often follows.” There are a few key ways hormones can contribute to sudden mood swings:
- Your monthly cycle. Changes in estrogen and progesterone levels throughout the menstrual cycle can cause mood swings in many women, says Dr. Hong. One study found that 64 percent of women experience mood swings as a symptom of premenstrual syndrome (PMS).
- Hormonal transition periods. The research suggests Major hormonal changes during the perimenopause, menopause, and postpartum period can have a profound effect on mood. “For example, during menopause, falling estrogen levels are associated with 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 cope with postpartum mood swings.
- Other hormonal changes. Anytime your hormones are a little out of balance, it can affect your mood—and that 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 triggers of mood swings,” says Dr. Hong. “When you’re stressed, your body releases cortisol – which, in small doses, is helpful. But when it accumulates over time, it can wreak havoc on your mood, sleep and overall health.”
Lack of sleep
Research suggests Depriving yourself of sleep can lead to a more negative mindset and make it harder to manage your emotions. “Sleep and mood are deeply intertwined,” says Dr. Hong. “Poor sleep can increase irritability, anxiety and emotional instability.”
Sedentary lifestyle
If you don’t get enough exercise, this can also affect your well-being. A study found that just 30 extra minutes of sitting a day led to increased mood disturbances after just two weeks. “Exercise is one of the most powerful tools for stabilizing mood swings,” says Dr. Hong.
Poor nutrition
What you eat can affect brain functionincluding your ability to regulate mood. Refined sugars are one of the biggest culprits – not only can they spike your blood sugar, which can cause mood swings, but research suggests that eating too much sugar can affect your emotional response to stress and anxiety.
Underlying conditions
Occasionally, 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 bothersome, or feel overwhelming, you should contact a health care professional,” says Dr. Hong.
How to reduce mood swings naturally
No matter what’s causing your mood swings, there are simple steps you can take to stabilize your mood.
1. Exercise regularly
Regular activity not only benefits 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 instantly improve your mood,” says Dr Hong. “Aerobic activities such as running, brisk walking or swimming are particularly effective because they reduce stress hormones such as cortisol.”
Pilates and tai chi are also great because they combine physical movement with relaxation techniques.
2. Fights stress consistently
Over time, chronic stress can lead to anxiety and fatigue, as the physiological response persistently places you in a painful and exhausting state of high alertness. This can make it difficult to control your emotions, so it’s important to make stress relief part of your daily self-care routine.
“Techniques like 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 lower cortisol levels and improve emotional stability – so make time in your day for hobbies, relaxation and socializing.”
3. Spend time outdoors every day
In a study of more than 400,000 participants, researchers found that greater exposure to outdoor light was associated with greater happiness and fewer dips in mood.
“Natural light helps regulate your body’s internal clock and boosts the production of vitamin D, which is essential for emotional health,” says Dr. Hong. “Being in nature also lowers 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 emotional swings,” says Dr. Hong. To keep your mood stable, she recommends eating a balanced diet of whole grains, fruits, vegetables, and lean protein, along with omega-3 fatty acids for brain health and mood support.
5. Fill in your nutritional gaps
Along with eating a balanced diet, a supplement routine can help ensure you’re not missing out on specific nutrients rather than supporting a normal mood. Dr. Hong recommends including these:
- Omega-3 fatty acids — especially EPA and DHA, found in fish oil — may help support emotional health
- Vitamin D deficiency has been shown that negative impact disposal
- Calcium and magnesium can help avail Mood swings associated with PMS
- Vitamin B6 can help support brain function and emotional balance
6. Track your cycle
Hormonal mood swings often follow a pattern that aligns with your period. “Tracking your menstrual cycle can help you anticipate mood swings and plan for self-care,” says Dr. Hong. Small changes—like regular exercise, a balanced diet, and consistent sleep—can go a long way in easing hormone-related mood swings, she 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 with mood swings. “Consistent, quality sleep can help regulate your emotions and improve 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.
