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Mood swings can feel like an emotional rollercoaster—one moment bringing extreme happiness, the next intense sadness or a low mood that’s hard to shake. For many people, these shifts affect relationships, social interactions, energy levels, and everyday life. Whether triggered by hormonal changes, increased stress, low blood sugar, or underlying mental health conditions like bipolar disorder, mood disorder, or seasonal affective disorder, these emotional ups and downs can be both confusing and overwhelming.2
If you experience mood swings, you're not alone—and there are practical, natural ways to manage mood swings and improve mood consistency. This article explores supportive lifestyle changes, nutritional strategies, and when to seek guidance from a licensed mental health professional to create a sustainable treatment plan tailored to your needs.
Mood swings are quick and sometimes intense shifts in emotional state. They might show up as going from feeling calm to suddenly angry or happy one moment and then feeling sad without a clear reason. These mood changes can be confusing and may leave someone feeling out of control or unsure of what’s happening inside their mind.
Some people notice these shifts only now and then, while others experience mood swings often enough to affect their relationships, work, or overall mental health. When these shifts start interfering with everyday life, they may be linked to a mood disorder or another mental health condition that needs attention.
Mood swings can happen for many different reasons. Some triggers are temporary, while others are part of larger mental health disorders or physical changes in the body. Here are some of the most common causes of mood swings:
Increased stress from work, school, or relationship problems
Trouble sleeping or being consistently sleep-deprived
Hormonal changes during puberty, the menstrual cycle, pregnancy, or menopause
Low blood sugar caused by skipping meals or eating too much sugar and too few nutrients
Substance use or substance abuse, including alcohol, stimulants, or other drugs
Medical conditions like a traumatic brain injury, thyroid disorders, or chronic illness
Mental health disorders such as bipolar disorder, depression, anxiety, or seasonal affective disorder
Too much caffeine or other stimulants that affect energy and mood
Life stages that bring physical and emotional changes, like adolescence or aging
Lack of a balanced diet, including nutrient deficiencies that affect brain function
Most people experience some mood swings to a certain extent, especially during stressful times or significant life changes. Feeling sad, irritated, or extra energized now and then can be part of normal emotional ups and downs.
However, suppose mood swings start to include extreme shifts in energy or emotions, last for several weeks, or come with other symptoms like anger issues, suicidal thoughts, or trouble functioning in social interactions. In that case, it may point to a deeper concern.
Conditions like bipolar disorder, major depression, or other mental health disorders could be involved. If the mood swings feel too intense or start to affect daily routine, it's essential to talk to a licensed mental health professional who can help develop a clear treatment plan.
Small changes in lifestyle and nutrition can go a long way in supporting emotional balance and reducing sudden shifts in mood.
The brain needs the proper nutrients to stay balanced and function well. A balanced diet rich in healthy fats, protein, vitamins, and minerals can help improve mood and reduce emotional ups and downs. Certain natural compounds—like magnesium, omega-3 fatty acids, and B vitamins—are known to support brain health.3
Some herbal supplements, such as saffron extract, Rhodiola rosea, and L-theanine, have been studied for their potential to promote calmness and mental focus. Some people also benefit from Ashwagandha, which has been studied for its possible effects on reducing feelings of stress and anxiety, though more high-quality research is needed. These natural options aren’t a cure for mood swings but can be valuable tools, especially when used alongside other healthy habits.
Some people may notice mood changes when their blood sugar drops, especially if they skip meals or consume mostly processed carbohydrates. Blood sugar highs and crashes can cause sudden changes in energy, making a person feel jittery one moment and drained the next.
Eating regular, balanced meals that include protein, fiber, and healthy fats helps stabilize blood sugar and reduces the risk of emotional crashes. Avoid going too long without eating, and limit sugary snacks and drinks that can cause mood swings.
Getting enough sleep is one of the most powerful ways to support a stable mood. Lack of rest can lead to increased irritability, low mood, and trouble handling even small stressors. Over time, being sleep-deprived affects how the brain processes emotions and makes it harder to self-regulate.5
Aim for a consistent bedtime and try to create a calming sleep environment. Even short breaks during the day to relax or recharge can help restore balance and protect against emotional overload.
Exercise can help support emotional balance by increasing feel-good chemicals like endorphins and serotonin. Moving your body helps release these chemicals, boosting mood and lowering stress. You don’t need intense workouts to get the benefits—gentle activities like walking, stretching, or yoga can make a difference.
For people who experience mood swings, regular exercise can reduce emotional intensity and help manage excess energy or a bad mood. It also supports better sleep, increased focus, and more stableenergy levels throughout the day.
Ongoing stress is one of the biggest causes of mood swings. Over time, increased stress wears down the body and brain, leading to emotional outbursts, burnout, or extreme sadness. It’s crucial to build coping skills that reduce stress before it builds up.
Deep breathing, meditation, journaling, and grounding techniques can all help reset the nervous system. Spending time in nature, talking with a friend, or setting aside quiet time in your daily routine can also calm the mind. These small shifts in handling pressure can greatly impact your overall mental health.
![What Can Trigger Them? Mood swings can happen for many different reasons. Some triggers are temporary, while others are part of larger mental health disorders or physical changes in the body. Here are some of the most common causes of mood swings: Increased stress from work, school, or relationship problems Trouble sleeping or being consistently sleep-deprived Hormonal changes during puberty, the menstrual cycle, pregnancy, or menopause Low blood sugar caused by skipping meals or eating too much sugar and too few nutrients Substance use or substance abuse, including alcohol, stimulants, or other drugs Medical conditions like a traumatic brain injury, thyroid disorders, or chronic illness Mental health disorders such as bipolar disorder, depression, anxiety, or seasonal affective disorder Too much caffeine or other stimulants that affect energy and mood Life stages that bring physical and emotional changes, like adolescence or aging Lack of a balanced diet, including nutrient deficiencies that affect brain function Are Mood Swings Normal or a Sign of Something Else? Most people experience some mood swings to a certain extent, especially during stressful times or significant life changes. Feeling sad, irritated, or extra energized now and then can be part of normal emotional ups and downs. However, suppose mood swings start to include extreme shifts in energy or emotions, last for several weeks, or come with other symptoms like anger issues, suicidal thoughts, or trouble functioning in social interactions. In that case, it may point to a deeper concern. Conditions like bipolar disorder, major depression, or other mental health disorders could be involved. If the mood swings feel too intense or start to affect daily routine, it's essential to talk to a licensed mental health professional who can help develop a clear treatment plan. Natural Ways to Help Stop Mood Swings Before They Start Small changes in lifestyle and nutrition can go a long way in supporting emotional balance and reducing sudden shifts in mood. Nourish Your Brain with Mood-Friendly Nutrients The brain needs the proper nutrients to stay balanced and function well. A balanced diet rich in healthy fats, protein, vitamins, and minerals can help improve mood and reduce emotional ups and downs. Certain natural compounds—like magnesium, omega-3 fatty acids, and B vitamins—are known to support brain health.[3] Some herbal supplements, such as saffron extract, Rhodiola rosea, and L-theanine, have been studied for their potential to promote calmness and mental focus. Some people also benefit from Ashwagandha, which has been studied for its possible effects on reducing feelings of stress and anxiety, though more high-quality research is needed. These natural options aren’t a cure for mood swings but can be valuable tools, especially when used alongside other healthy habits. Keep Your Blood Sugar Steady Some people may notice mood changes when their blood sugar drops, especially if they skip meals or consume mostly processed carbohydrates. Blood sugar highs and crashes can cause sudden changes in energy, making a person feel jittery one moment and drained the next. Eating regular, balanced meals that include protein, fiber, and healthy fats helps stabilize blood sugar and reduces the risk of emotional crashes. Avoid going too long without eating, and limit sugary snacks and drinks that can cause mood swings. Prioritize Sleep and Restorative Downtime Getting enough sleep is one of the most powerful ways to support a stable mood. Lack of rest can lead to increased irritability, low mood, and trouble handling even small stressors. Over time, being sleep-deprived affects how the brain processes emotions and makes it harder to self-regulate.[5] Aim for a consistent bedtime and try to create a calming sleep environment. Even short breaks during the day to relax or recharge can help restore balance and protect against emotional overload. Move Your Body Regularly Exercise can help support emotional balance by increasing feel-good chemicals like endorphins and serotonin. Moving your body helps release these chemicals, boosting mood and lowering stress. You don’t need intense workouts to get the benefits—gentle activities like walking, stretching, or yoga can make a difference. For people who experience mood swings, regular exercise can reduce emotional intensity and help manage excess energy or a bad mood. It also supports better sleep, increased focus, and more stable energy levels throughout the day. Manage Stress Before It Manages You Ongoing stress is one of the biggest causes of mood swings. Over time, increased stress wears down the body and brain, leading to emotional outbursts, burnout, or extreme sadness. It’s crucial to build coping skills that reduce stress before it builds up. Deep breathing, meditation, journaling, and grounding techniques can all help reset the nervous system. Spending time in nature, talking with a friend, or setting aside quiet time in your daily routine can also calm the mind. These small shifts in handling pressure can greatly impact your overall mental health. Supplements That May Help Balance Mood Naturally Some people find relief from emotional ups and downs with the help of natural supplements. While these aren’t a replacement for a complete treatment plan, they may support emotional stability by helping the brain respond to stress in a calmer, more balanced way. Some natural supplements may support relaxation, focus, and more consistent energy levels throughout the day—key elements in managing mood swings. For those who feel intense shifts in emotions, using the right supplements alongside healthy habits may reduce the impact of increased stress, help avoid low mood, and improve overall mental health to a certain extent.[6]](https://cdn.shopify.com/s/files/1/0076/0745/1748/files/natural-supplements-mood-balance_600x600.webp?v=1744676867)
Some people find relief from emotional ups and downs with the help of natural supplements. While these aren’t a replacement for a complete treatment plan, they may support emotional stability by helping the brain respond to stress in a calmer, more balanced way.
Some natural supplements may support relaxation, focus, and more consistent energy levels throughout the day—key elements in managing mood swings. For those who feel intense shifts in emotions, using the right supplements alongside healthy habits may reduce the impact of increased stress, help avoid low mood, and improve overall mental health to a certain extent.6
Not all supplements are backed by research, but some natural ingredients have been studied for their ability to help manage mood swings and support mental health conditions. Here are several ingredients worth knowing about:
Saffron extract – Shown in studies to support emotional well-being and reduce mild symptoms of depression.
Ashwagandha – May help reduce stress and support emotional balance, especially during high-pressure periods.1
L-theanine – Found in green tea, this amino acid promotes calm focus without causing drowsiness.
Rhodiola rosea – An adaptogenic herb that helps the body cope with physical and mental stress.
Magnesium – Supports brain and nervous system function and may help reduce feelings of irritability or restlessness.
Omega-3 fatty acids – Often linked to improved mood and emotional resilience, especially when low in the diet.
What you do daily can make a big difference in how you feel. Simple, steady habits give your body and brain the tools to stay emotionally steady.
A predictable routine helps regulate sleep, eating patterns, and activity, all influencing mood. When the day has a clear structure, staying grounded and responding calmly to challenges is easier. A steady routine can prevent sudden changes in mood caused by lack of sleep, skipped meals, or irregular social habits. Building structure also helps those with mental health disorders feel more in control of their time, which can reduce extreme shifts in energy and emotions.
Pausing to ask yourself how you're feeling can help stop mood shifts before they grow stronger. Emotional check-ins are a simple way to notice stress, sadness, or tension early. These check-ins don’t need to take long—just a few quiet moments to notice your mood and body can be enough.
Over time, this habit builds awareness and can help with early action, such as using coping skills or taking a break when needed. Emotional awareness also makes explaining how you feel during relationship problems or other tough moments easier.
Loneliness can worsen mood changes and increase the risk of falling into a bad mood or feeling sad for long periods. Talking with a friend, spending time with loved ones, or joining a supportive group can help you feel understood and less alone.
Human connection acts like a natural buffer against depression, anxiety, and extreme sadness. Even short moments of meaningful connection can positively affect your mental health and help build emotional strength over time.
Natural strategies and daily habits can support emotional balance, but sometimes mood swings go beyond what lifestyle changes can manage. If your emotions feel too intense, if mood shifts happen often, or if they start to affect work, relationships, or safety, it's time to seek professional help.
A licensed mental health professional can help identify the cause of your symptoms, review your medical history, and recommend a personalized treatment approach. Mood swings often improve with proper support and guidance, especially when addressed early. There is no shame in asking for help—your emotional well-being matters.4
Learning how to stop mood swings begins with small, practical changes supporting your mind and body. Adding nutrient-rich foods, improving sleep habits, reducing stress, and using natural supplements like saffron, ashwagandha, and L-theanine can help you feel more emotionally steady.
Mood changes are a part of life, but they don’t have to take over your day. With consistent effort and a focus on emotional well-being, it’s possible to improve how you feel and respond to everyday challenges—gently, naturally, and with more control.
What causes mood swings in adults?
Mood swings in adults can be caused by stress, poor sleep, blood sugar changes, mental health conditions, or hormone imbalances.
Can diet really help stop mood swings?
Yes, a balanced diet with stable blood sugar support and brain-boosting nutrients can help manage mood swings naturally.
What vitamins or supplements help with mood swings?
Certain supplements like magnesium, omega-3s, saffron extract, ashwagandha, and L-theanine have been studied for their potential role in supporting emotional health.
Are mood swings a sign of hormonal imbalance?
Hormonal changes during the menstrual cycle, pregnancy, or menopause can cause mood swings, especially when paired with other symptoms.
When should I worry about mood swings?
If mood swings become intense, frequent, or interfere with daily life, it's time to speak with a mental health professional for further support.
Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab-Bidar, S., Rezvani, H., & Djafarian, K. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytotherapy research : PTR, 36(11), 4115–4124. https://doi.org/10.1002/ptr.7598
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Firth, J., Gangwisch, J. E., Borisini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: how do diet and nutrition affect mental wellbeing?. BMJ (Clinical research ed.), 369, m2382. https://doi.org/10.1136/bmj.m2382
Park, C. L., Kubzansky, L. D., Chafouleas, S. M., Davidson, R. J., Keltner, D., Parsafar, P., Conwell, Y., Martin, M. Y., Hanmer, J., & Wang, K. H. (2022). Emotional Well-Being: What It Is and Why It Matters. Affective science, 4(1), 10–20. https://doi.org/10.1007/s42761-022-00163-0
Tomaso, C. C., Johnson, A. B., & Nelson, T. D. (2021). The effect of sleep deprivation and restriction on mood, emotion, and emotion regulation: three meta-analyses in one. Sleep, 44(6), zsaa289. https://doi.org/10.1093/sleep/zsaa289
Yeung, K. S., Hernandez, M., Mao, J. J., Haviland, I., & Gubili, J. (2018). Herbal medicine for depression and anxiety: A systematic review with assessment of potential psycho-oncologic relevance. Phytotherapy research : PTR, 32(5), 865–891. https://doi.org/10.1002/ptr.6033