September 7, 2023

Best Ways to Manage Mood Swings

What are Mood Swings?

Have you ever been overcome with joy, only to experience sadness a few minutes later? Do not be concerned, as we will be educating you, and I want you to be aware that this does take place. 

Swings in disposition and emotional state are referred to as mood swings. Mood swings are rapid changes in a person's emotional state. These changes are capable of generating a diverse array of feelings, ranging from happiness and enthusiasm to impatience, despair, or wrath. Mood swings can be brought on by a number of different things, including shifts in hormone levels, mental and physical strain, insufficient rest, certain medical disorders, and life experiences. When mood swings become extreme, frequent, and disruptive to everyday life, they may be an indication of an underlying mood illness such as bipolar disorder or cyclothymia. 

It is important to highlight that some degree of mood variability is a normal part of being human. However, it is important to note that some degree of mood swings is a natural part of being human. Managing mood swings frequently requires the development of good coping strategies, the regular use of stress reduction techniques, the maintenance of a balanced lifestyle, and, when necessary, the seeking of expert assistance.

best ways to manage mood swings

What are the Signs of Mood Swings?

  • Rapid shifts in the emotional state are one of the indicators of mood swings.
  • Irritability and a lack of ability to relax
  • High levels of energy followed by an unexpected crash of exhaustion
  • Impulsive behaviour and haphazard decision-making
  • Having trouble focusing or making judgments 
  • Changes in one's eating habits and sleeping habits
  • Negative emotions such as sadness and a sense of emptiness
  • Heightened sensitivity to being rejected or receiving criticism
  • A feeling of being unable to cope with all of one's feelings
  • Outbursts of rage or hostility for no apparent reason

What Can Cause Mood Swings?

  • Emotional imbalances can be caused by internal and external sources.
  • Puberty, menstruation, pregnancy, and menopause can cause mood changes. 
  • Stress and anxiety from life events, work responsibilities, and personal issues can also undermine emotional stability. 
  • Insomnia and inconsistent sleep habits might worsen mood swings.
  • Medical issues including thyroid or brain disorders may contribute. 
  • Alcohol and drug misuse can also affect mood. 
  • Genetics and family history of mood disorders increase susceptibility.
  • Seasonal fluctuations and natural light affect mood regulation.

What are Mood Swings Examples?

For instance, a person may go through a phase in which they are filled with a lot of energy, confidence, and enthusiasm, but then they may suddenly transition into a state of anger and frustration when they are confronted with some very minor obstacles. 

In a similar vein, an individual may have a profound sense of sorrow and helplessness in one moment, followed by an unexpected outburst of joy and optimism brought on by the receipt of uplifting information in the next. 

In a different type of scenario, a person might shift from being highly talkative and outgoing in social settings to withdrawing into a condition that is quiet and reflective immediately afterward. 

Having a period of severe self-doubt and weariness follows a period of increased confidence and motivation; however, this is followed by another phase of increased confidence and motivation.

Having a calm and comfortable sensation, then suddenly getting angry and easily angered for no obvious reason after having that calm and content feeling.

These examples demonstrate the sudden and unpredictable nature of mood swings, displaying the vast range of emotions that individuals are capable of cycling through in a relatively short period of time.

Depression and Mood Swings

Both depression and mood swings entail emotional changes, although they are different. Depression is characterized by continuous sorrow, hopelessness, and loss of interest or pleasure in activities. An extended low mood lasts weeks or months. Conversely, mood swings are sudden and visible changes in emotional states including despair, impatience, and elation. In severe depression, mood swings can occur, but they are not usually a sign of depression. Differentiating these is crucial, however, whenever seeking professional help, it's important to distinguish between these experiences because the underlying problem can affect diagnosis and therapy.

Read More: Types of Depression

Anxiety and Mood Swings

Anxiety and mood swings often go together since they both impact emotional stability and well-being. Persistent worry, anxiousness, and apprehension might increase emotional reactivity. This heightened emotional state can cause mood swings, alternating between acute anxiety and irritation, restlessness, or brief excitement. However, quick and strong mood swings might cause anxiety about one's incapacity to control their emotions. Anxiety and mood swings are distinct, yet they can intensify each other, creating a difficult cycle. To effectively treat anxiety and mood swings, counselling, medicine, and stress reduction must recognize the connection between these elements.

Mood Swings in Men and Women 

It's possible that men and women experience mood swings differently, but the fact remains that everyone is prone to it. Men can experience mood swings like women, but social and cultural expectations of masculinity may affect how they display them. Men with mood swings may be irritable, angry, or withdrawn. Stressors including work, relationships, and personal expectations might cause these oscillations. Although less frequent than in women, hormonal changes can also affect mood. Men may hide their emotions since they are less likely to admit their problems or seek treatment. Addressing mood swings in men and providing appropriate care and coping mechanisms requires open communication, a supportive atmosphere, and emotional well-being knowledge.

Read More: All About Depression in Women

On the other hand, natural hormonal changes during menstruation, pregnancy, and menopause cause mood swings in women. Changes in hormone levels during menstruation can cause irritation, melancholy, and sensitivity. The massive hormonal changes and stress of physical and emotional changes might cause mood swings during pregnancy. Menopause's diminishing estrogen levels can cause mood changes, anxiety, irritability, and despair. These changes affect women's emotional well-being due to biological and psychological causes. Recognizing the link between hormone fluctuations and mood swings might help women manage their emotions and seek support.

Tips for Managing Mood Swings

  • Maintain a Routine. Create a daily routine that includes a consistent schedule for sleep, meals, physical activity, and relaxation.
  • Healthy Diet. A healthy diet consists of consuming meals that are well-balanced and contain only whole foods, and avoiding consuming an excessive amount of sugar and caffeine.
  • Regular Exercise. Participate in regular physical activity to stimulate the release of endorphins and experience an overall improvement in mood.
  • Stress Management. Consider some techniques of relaxation, such as deep breathing, meditation, or yoga, which are effective ways to manage stress and should be practiced regularly.
  • Sleep Hygiene. Prioritize good sleep habits, such as a comfortable sleep environment and a regular sleep schedule.
  • Support from Others. When things are tough, it's important to maintain relationships with people you care about, such as friends and family.
  • Reduce Your Exposure to Stressors. Recognize the things in your life that contribute to stress, take steps to reduce their impact, and practice being able to say "no" when it's appropriate.
  • Journaling. Keeping a journal is a good way to keep track of your mood patterns, as well as your triggers and coping mechanisms.
  • Therapy.  If you want to learn useful coping skills and gain new perspectives, you should think about scheduling sessions with a therapist or counsellor.
  • Be Mindful. Practice being fully present at the moment, also known as mindfulness, in order to better handle intense feelings.

Read More: The Benefits of Yoga and Meditation for Anxiety

Coping Strategies for Mood Swings

  • Identify Triggers. It's important to be aware of the people, places, and things that can cause your mood to change.
  • Breathing Exercises. During times of emotional turmoil, it might be helpful to practice deep breathing in order to soothe the nervous system.
  • Positive Self-Talk. Replace negative ideas with positive affirmations and words of encouragement to oneself in order to engage in positive self-talk.
  • Distract Yourself. Engage in things that you find enjoyable or engaging in order to redirect your focus from bad feelings. This will help you distract yourself.
  • Creative Outlets.  Express your feelings through the mediums of painting, music, writing, or any other creative endeavour.
  • Problem Solving. Learn to break problems down into manageable parts, and then look for answers to the problems you've identified.
  • Keep Hydrated. Maintain your hydration levels because dehydration can have an effect on mood, you should make sure you are drinking enough water.

Archways Is Here to Help

Archways is here to support you or anybody else you know who is going through a difficult time, even with mood swings. Archways is a private psychological clinic that provides tailored therapy programs to individuals of all ages, including children, adolescents, and adults. The cognitive-behavioural therapy (also known as CBT) serves as the basis for the evidence-based treatments that they offer. Archways is a dependable resource for Canadians who are interested in improving their mental well-being as a consequence of their expertise in the process of bettering people's lives through approaches that are supported by evidence. Archways is a resource for people who are interested in improving their mental well-being in Canada.

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