When you're having a relatively leisurely day, a minor inconvenience can suddenly make your blood boil. Or maybe you just happen to watch a commercial and find yourself crying for no reason. If either or both sound familiar, you know how devastating rapid mood swings can be.

Most people deal with mood swings from time to time, but some do. more systematically It represents something greater than the other. Either way, there are simple steps you can take to keep depression to a minimum. Here's what you need to know:

What are mood changes?

Mood swings are sudden and intense changes in 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 stuck in traffic on your morning commute compared to when you're relaxing on the sofa.

But mood swings can feel like an emotional roller coaster. You may suddenly go 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,” he says. Harold Hong, MDBoard-certified psychiatrist. “But mood swings are more intense, often come on suddenly, and can make you feel out of balance with what’s going on around you.”

Mood Changes: Symptoms

Some people are naturally more sensitive than others to emotionally charged situations. It's okay though. However, if you are experiencing mood swings, it can sometimes indicate an underlying health problem.

So how do you know whether you are having healthy emotional reactions or experiencing extreme mood swings? According to Dr. Hong, some noticeable signs of mood changes include:

• Sudden or extreme mood changes for no apparent reason
• Emotional changes that may interfere with relationships, work, or daily activities
• A pattern of mood changes that coincides with the menstrual cycle, perimenopause, or onset of menopause

“Hormonal mood changes can include fatigue, hot flashes, sweat at nightor changes in appetite,” adds Dr. Hong. Mood changes due to mental health problems, on the other hand, are usually more persistent and less cyclical. Talking to your health care provider and testing your hormone levels can help pinpoint the cause.”

What Causes Mood Changes?

Although mood swings may feel like they're happening for no good reason, there are several factors that can cause these sudden mood highs and lows.

hormone

“hormone It plays a big role in regulating your mood,” says Dr. Hong. “When they fluctuate, our emotional state often follows suit.” There are several key ways hormones can contribute to sudden changes in mood.

• Your monthly cycle. Changes in estrogen and progesterone levels throughout the menstrual cycle can cause mood swings in many women, says Dr. Hong. According to one study 64% of women You experience mood changes as a symptom of premenstrual syndrome (PMS).
• Hormonal transition period. According to research Major hormonal changes during perimenopause, perimenopause, and the postpartum period can have a big impact on your mood. “For example, lower estrogen levels during menopause are associated with irritability, anxiety, and sadness,” says Dr. Hong. approximately 40% of women experiencing mood symptoms during menopause; 85% of women Deal with postpartum mood changes.
• Other hormonal changes. Having your hormones slightly out of balance can affect your mood and can affect anyone. “Men are not immune to hormonal mood swings,” says Dr. Hong. “Testosterone levels naturally decline as we age, and a sudden decline or imbalance can cause irritability and fatigue.”

stress

“Stress is one of the biggest drivers of mood swings,” says Dr. Hong. “When you get stressed, your body relaxes. cortisol - Even a small amount helps. But if it builds up over time, it can take a huge toll on your mood, sleep, and overall health.”

lack of sleep

According to research Getting less 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 amplify irritability, anxiety, and emotional instability.”

sedentary lifestyle

Not getting enough movement can also affect your health. one study They found that sitting for just 30 minutes a day increased mood disorders in just two weeks. “Exercise is one of the most powerful tools for stabilizing mood swings,” says Dr. Hong.

undernourishment

What can I eat? Affects brain functionIt also includes the ability to regulate mood. refined sugar This is one of the biggest culprits. cause blood sugar to rise sharplyCan cause mood changes According to research Excessive sugar consumption can affect your emotional response to stress and anxiety.

basic conditions

Sometimes mood changes can indicate a more serious problem, such as a mood disorder, medication side effects, or an underlying medical problem causing a hormonal imbalance. “If your mood changes persist or you feel confused or overwhelmed, you should contact a health care 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 not only benefits your physical health, but it can also help alleviate mood swings. “When you move your body, it is released. endorphins — the brain’s natural ‘feel-good’ chemicals — can immediately improve your mood,” says Dr. Hong. “aerobic “Activities such as running, brisk walking, and swimming are particularly effective because they reduce stress hormones such as cortisol.”

pilates and tai chi It's also excellent because it combines physical movement with relaxation techniques.

2. Constantly relieve stress

Over time, chronic stress can cause anxiety and fatigue. This is because the physiological response leaves you in a state of constant distress and exhaustion of extreme alertness. This can make it difficult to regulate your emotions, so it's important to make stress relief part of your daily routine. self care routine.

“Techniques such as deep breathing; Mindfulness Meditationjournaling or spend time in nature “It’s a simple yet powerful way to reduce stress,” says Dr. Hong. “Short breaks during a busy day can lower cortisol levels and improve emotional stability, so make sure to carve time into your day for hobbies, relaxation, and social connections.”

3. Spend time outdoors every day

in research Among more than 400,000 participants, researchers found that more exposure to outdoor lighting was associated with greater happiness and fewer mood swings.

“Natural light helps regulate the body’s internal clock and increases vitality. Vitamin D This production is essential for emotional health,” says Dr. Hong. “Being in nature reduces stress hormones such as cortisol while increasing serotonin levels, making you feel calm and balanced.”

4. Limit common trigger foods

“too much sugar, caffeineAlternatively, alcohol can cause energy crashes and emotional fluctuations,” says Dr. Hong. To keep your mood stable, he recommends eating a balanced diet. whole grainsfruits, vegetables and lean proteintogether Omega-3 fatty acids For brain health and mood support.

5. Fill in nutritional gaps

Along with eating a balanced diet, a supplementation routine can help you make sure you don't miss out on specific nutrients that can help you feel normal. Dr. Hong recommends including:

• Omega-3 fatty acids — EPA and DHA, especially those found in fish oil, may be helpful. apply emotional health
• Vitamin D A deficiency has appeared have a negative impact atmosphere
• Calcium and Magnesium may help boon PMS-related mood changes
• Vitamin B6 may help apply Brain function and emotional balance

6. Track your menstrual cycle

Hormonal mood changes often follow a pattern that matches your menstrual period. “Tracking your menstrual cycle can help you predict mood changes and plan self-care,” says Dr. Hong. Small changes like regular exercise, a balanced diet and consistent sleep can go a long way in alleviating 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 can also help with mood swings. “Consistent, quality sleep can help regulate emotions and improve resilience to stress,” says Dr. Hong. He suggests aiming for at least seven hours of uninterrupted sleep, ideally with a relaxing bedtime routine that includes: Power off the device Two hours before going to bed.