Your Cart is Empty
Frequent or intense mood swings can impact daily life, relationships, and overall well-being. These sudden changes in emotional state range from feeling sad to extreme shifts in mood, sometimes linked to a mood disorder such as bipolar disorder or borderline personality disorder. Causes of mood swings vary and may include hormonal changes, low blood sugar, substance use, or mental health conditions like attention deficit hyperactivity disorder and premenstrual dysphoric disorder.
Stress, lack of enough sleep, and certain medical conditions, such as an overactive thyroid or multiple sclerosis, can also lead to mood swings. Managing these fluctuations may involve lifestyle changes, regular exercise, nutritious meals, and support from a mental health professional. Understanding the triggers and finding effective ways to manage mood swings treated through therapy, medical guidance, or self-care can improve mental health and overall emotional balance.
Mood swings are sudden mood changes that can range from extreme sadness to emotional ups, often without a clear reason. These shifts can be a normal part of life, but when they become intense, frequent, or interfere with daily activities, they may indicate a mood disorder or other mental health conditions.2
Unlike normal emotional changes that happen in response to specific events, frequent mood swings can be influenced by hormonal changes, stress, and underlying health issues. Some people experience mood swings due to conditions like bipolar disorder, borderline personality disorder, or premenstrual dysphoric disorder, while others may struggle with mood instability linked to substance abuse, low blood sugar, or mental illness.
Mood swings have multiple causes, including biological, psychological, and lifestyle factors. Identifying these triggers can help manage mood shifts more effectively.7
Biological and hormonal influences – Hormone levels fluctuate during different life stages, including puberty, pregnancy, and menopause. Conditions like an overactive thyroid and premenstrual syndrome can also cause mood changes.
Psychological factors – Stress, anxiety, trauma, and other mental health disorders, such as attention deficit hyperactivity disorder and post-traumatic stress disorder, can lead to mood swings. Extreme shifts in mood are common in people dealing with unresolved emotional distress.
Lifestyle factors – Trouble sleeping, poor diet, and substance use, including alcohol and drug abuse, can contribute to mood swings. Lack of nutritious meals, low blood sugar, and chronic stress may also impact emotional state.
Mood swings can appear in different ways, affecting emotions, behavior, and daily life. Recognizing the signs can help determine when to seek support from a healthcare provider.
Sudden shifts in emotions – Intense shifts in mood, ranging from extreme sadness to irritability or bursts of energy, without an obvious reason.
Difficulty controlling reactions – Overreacting to minor problems, struggling with negative feelings, or experiencing emotional ups and downs that disrupt focus.
Impact on relationships and daily activities – Mood swings can make it hard to maintain friendships, work responsibilities, and personal commitments, sometimes leading to risky behavior or social withdrawal.
Managing mood swings depends on understanding their triggers, making lifestyle changes, and developing healthy coping strategies. Simple daily habits and support from a mental health professional can improve emotional stability and well-being.
Recognizing what causes mood swings can help manage them more effectively. Tracking mood changes over time may reveal patterns linked to specific events, stressors, or health issues. A certain extent of mood instability can be expected in response to hormonal changes, life stages, or mental health conditions.3
Keeping a mood journal can provide helpful insights into emotional patterns. Writing down thoughts, daily activities, and physical symptoms can highlight links between mood shifts and factors like trouble sleeping, low blood sugar, or stressful situations. This self-awareness allows for better control over emotional ups and downs.
Daily life choices, such as getting enough sleep, eating nutritious meals, and staying physically active, greatly affect mood stability. Regular exercise may help support hormone balance, reduce stress, and promote overall well-being. A well-balanced diet may help stabilize blood sugar levels, which can play a role in mood regulation.5
Whole grains help maintain steady blood sugar levels and prevent energy crashes.
Leafy greens, such as spinach and kale, provide essential vitamins for brain function.
Nuts and seeds are rich in healthy fats and magnesium, which support mood regulation.
Fatty fish like salmon and mackerel contain omega-3 fatty acids, which may help support brain health and mood regulation.
Fermented foods, including yogurt and kimchi, support gut health, which is linked to mood stability.
Omega-3 fatty acids – May help reduce symptoms of depression and support brain function.
Magnesium – Supports relaxation and is being studied for its potential role in sleep quality.
Vitamin D – Supports mental health and may help prevent low mood during seasonal changes.
Probiotics – Support gut health, which is being studied for potential links to mood regulation.
Chronic stress can lead to mood swings and negative feelings, making it important to find ways to relax. Simple strategies like meditation, deep breathing, and mindfulness exercises may support emotional regulation and reduce stress. These techniques can be used anytime to calm the mind and manage daily stress.
Meditation and mindfulness – Practicing guided meditation, mindfulness exercises, or deep breathing techniques can help reduce stress and improve emotional stability.
Progressive muscle relaxation – Tensing and relaxing different muscle groups can relieve physical tension and calm the mind.4
Time management – Setting realistic goals, prioritizing tasks, and breaking large projects into smaller steps can prevent feeling overwhelmed.
Scheduled breaks – Short breaks throughout the day improve focus and avoid emotional exhaustion.
Engaging in enjoyable activities – Hobbies, music, or creative outlets can help shift focus away from stress and promote a more balanced mood.
Developing coping skills can help you navigate emotional ups and downs without feeling overwhelmed. Learning to manage reactions, challenge negative thoughts, and stay present in the moment can improve emotional stability. Dialectical behavior therapy is often used to teach coping techniques for those with mood disorders.
Gratitude and positive thinking play a key role in maintaining a balanced mood. Focusing on what is going well instead of dwelling on negative feelings can shift perspective. Simple habits like writing down three things to be grateful for each day can help reduce stress and prevent bad mood cycles.
Strong relationships provide emotional stability and reduce the impact of sudden changes in mood. Support from family, friends, or a healthcare provider can be beneficial in managing mood swings, particularly when combined with therapy, medication, or lifestyle adjustments. Studies from the National Institute show that social support is linked to better mental health outcomes.1
Communicating effectively during mood swings is essential for maintaining relationships. Being honest about your emotional state, setting boundaries, and seeking support when needed can prevent misunderstandings. Talking to a mental health professional can also provide guidance on how to express emotions in a healthy way.
Mood swings are a normal part of life, but frequent, intense, or disruptive mood changes may indicate an underlying mental health disorder. Frequent and intense mood swings that disrupt daily activities, relationships, or work may be associated with conditions such as bipolar disorder, borderline personality disorder, or major depression. Sudden changes in mood, especially when accompanied by risky behavior, trouble concentrating, or suicidal thoughts, should not be ignored.
Certain mental health conditions, including attention deficit hyperactivity disorder, premenstrual dysphoric disorder, and post-traumatic stress disorder, can also cause severe mood shifts. A healthcare provider or mental health professional can help determine if mood swings are linked to a mental health disorder or a medical condition such as an overactive thyroid. Seeking support may help manage mood swings and support overall well-being.
Treatment for mood swings depends on the underlying cause. A combination of therapy, medical interventions, and lifestyle changes can help manage symptoms and improve emotional balance.6
Therapy and counseling – Cognitive behavioral therapy (CBT), dialectical behavior therapy (DBT), and interpersonal therapy can help develop coping strategies for managing mood swings.
Medication – Antidepressants, mood stabilizers, and other prescriptions may be used to treat mood disorders such as bipolar disorder or depression.
Lifestyle adjustments – Regular exercise, nutritious meals, enough sleep, and stress reduction techniques can help prevent extreme mood swings.
Alternative approaches – Meditation, acupuncture, and herbal supplements may support mood stability alongside traditional treatments.
Support groups – Connecting with others experiencing similar challenges can provide encouragement and emotional support.
Mood swings can greatly affect daily life, but identifying triggers, making lifestyle changes, and seeking support from a mental health professional can help manage them effectively. Mood shifts caused by hormonal changes, stress, or underlying mental health disorders should be addressed with the right treatment plan.
Regular exercise, nutritious meals, enough sleep, and stress management techniques can improve emotional stability. Severe mood swings or symptoms of a mental illness, such as suicidal thoughts or extreme sadness, should be evaluated by a healthcare provider. Finding the right balance of self-care and professional support can improve emotional health and well-being.
How is having mood swings different from a mood disorder?
Mood swings are temporary emotional shifts, while a mood disorder, such as bipolar disorder or depression, involves persistent and severe mood changes that impact daily life.
What are the common causes of mood swings?
Hormonal changes, stress, low blood sugar, substance use, mental health conditions, and lifestyle factors like lack of sleep or poor diet can cause mood swings.
How can I manage mood swings naturally?
Regular exercise, nutritious meals, enough sleep, stress management techniques, and keeping a mood journal can help stabilize mood swings naturally.
When should I see a mental health professional for mood swings?
Frequent, intense, or disruptive mood swings, especially those linked to risky behavior, suicidal thoughts, or severe emotional distress, should be evaluated by a healthcare provider.
What are the best treatments for severe mood swings?
Treatment options include therapy, medication, lifestyle changes, and alternative approaches such as mindfulness, meditation, and dietary adjustments for better emotional balance.
Acoba E. F. (2024). Social support and mental health: the mediating role of perceived stress. Frontiers in psychology, 15, 1330720. https://doi.org/10.3389/fpsyg.2024.1330720
Bowen, R., Clark, M., & Baetz, M. (2004). Mood swings in patients with anxiety disorders compared with normal controls. Journal of affective disorders, 78(3), 185–192. https://doi.org/10.1016/S0165-0327(02)00304-X
Broome, M. R., Saunders, K. E., Harrison, P. J., & Marwaha, S. (2015). Mood instability: significance, definition and measurement. The British journal of psychiatry : the journal of mental science, 207(4), 283–285. https://doi.org/10.1192/bjp.bp.114.158543
Can, Y. S., Iles-Smith, H., Chalabianloo, N., Ekiz, D., Fernández-Álvarez, J., Repetto, C., Riva, G., & Ersoy, C. (2020). How to Relax in Stressful Situations: A Smart Stress Reduction System. Healthcare (Basel, Switzerland), 8(2), 100. https://doi.org/10.3390/healthcare8020100
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
Picardi, A., & Gaetano, P. (2014). Psychotherapy of mood disorders. Clinical practice and epidemiology in mental health : CP & EMH, 10, 140–158. https://doi.org/10.2174/1745017901410010140
Rodrigues Cordeiro, C., Côrte-Real, B. R., Saraiva, R., Frey, B. N., Kapczinski, F., & de Azevedo Cardoso, T. (2023). Triggers for acute mood episodes in bipolar disorder: A systematic review. Journal of psychiatric research, 161, 237–260. https://doi.org/10.1016/j.jpsychires.2023.03.008