Learn How To Control Mood Swings With These Six Tips

Experiencing occasional mood swings is seemingly part of the human emotional experience. Perhaps, you are having the best day and are in a terrific mood. Then, something goes drastically wrong at work taking you from being in a great mood to being stressed and grumpy. While fluctuating moods can be normal to a certain extent, for some, frequent or drastic mood swings are indicative of something larger, such as an underlying mood disorder or medical condition. Learning how to navigate fluctuating moods can be important for having successful relationships and maintaining balance in your life. In this article, we will discuss several tips that can help you learn how to control mood swings. Keep in mind that these strategies are meant to support a person who is concurrently seeking the advice of a medical health professional. 

Mood swings: Causes and consequences

A mood swing occurs when a person experiences an intense or sudden change in their emotional state, such as a quick switch from happiness to sadness or irritable. A person’s mood can fluctuate for several reasons that are not based in a medical condition or mental health disorder. These causes can include stress, weather, sleep disturbances or lack of sleep, and diet (such as caffeine withdrawal, lack of proper nourishment, blood sugar disturbances). There are also medical reasons for turbulent moods that can be explained by medications, neurological disorders, and mental health disorders (i.e., bipolar disorder). No matter the cause, fluctuating moods can negatively impact your life, including in the following areas:

Physical and emotional health

For starters, the impact you physically, mentally, and emotionally. It is exhausting for your body and mind to be going from extreme highs to extreme lows. This switch of emotion can use a lot of energy and leave you exhausted by the end of the day. You may also be more prone to neglect your diet or dedication to exercise when are living with fluctuating moods. Lack of sleep and poor nutrition can worsen fluctuating mood symptoms and make it difficult to climb out of the cycle. 

Relationships

Persistent fluctuating moods can also make it difficult to have healthy relationships. Those that you are close with will have a hard time knowing what to expect out of you. And, if they do not know the cause of your fluctuating moods, they will not know what to do to avoid them. They may end up feeling like your mood swings are their fault, which can put a strain on your relationship. Your fluctuating moods can also impact the way that you are treating your friends and family. If you frequently switch back and forth from being in a good mood to being angry and irritable, your loved ones may feel confused, frustrated, or put off by the behavior. Accordingly, some of your friends and family may not to want to spend a lot of time around you due to your relationship mood swings.

Work performance

Fluctuating moods can also impact your performance at work. They can make it difficult for your co-workers to know what to expect out of you. Or, if you are a manager or executive, it can make it very difficult for your subordinates to know your expectations. You may be very lenient in some moments and very harsh and critical in others. This type of behavior keeps everyone on edge, making it very difficult to have a cohesive work environment. 

Causes of frequent mood swings

Temporary mood swings are common. We are emotional beings, and our moods can naturally change for a number of reasons not related to a medical or mental health disorder. However, mood fluctuations should not be brushed off lightly, especially if you notice a pattern or they simply do not go away. Make an appointment with you healthcare provider or therapist to rule out the possibility that the fluctuating moods are not a sign of an underlying disorder.

Medical or mental health causes

Extreme mood swings are distinct from an occasional change in mood in frequency and intensity. They may also be milder in presentation, but cyclical in nature. To differentiate between a normal mood swing and something more serious, there are typically three indicators:

• Rapid – Moment-to-moment mood changes
• Extreme – Considering self-harm or uncontrolled excitability
• Frequency – Recurring mood swings

Any of these indicators may point to presence of a mood disorder, a psychiatric condition with the primary symptom being a prolonged or pervasive emotional disturbance. Mood disorders are not something that you can self-diagnose from an article online. To determine if your mood swings are signs of a medical or mental health disorder, you will need to see a mental health professional like a physician, psychologist, or psychiatrist. Mood disorders are not the only cause of mood fluctuations. In fact, there are several, including neurodivergent disorders such as ADHD (attention-deficit hyperactive disorder), hormonal fluctuations, and other psychiatric disorders. 

Bipolar disorder

People who live with extreme or abrupt changes in mood may be diagnosed with bipolar disorder. This mood disorder causes a person to have dramatic shifts in energy, mood, and clarity of thought. You most likely have heard of the extreme highs and lows (mania and depression) that a person with bipolar disorder manages. These are not the only symptoms, however. 

Bipolar disorder can present with the following symptoms:

• Having high energy times followed by feeling very sad down or hopeless
• Sleeping too much or too little
• Talking very fast and jumping from subject to subject
• Irritation and agitation
• Racing thoughts
• Risky behavior
• Constant worrying or feeling empty
• Eating too much or too little
• Being forgetful
• Thinking about suicide or death

These are just a few of the symptoms that relate to bipolar disorder (BPD). Mental health disorders such as bipolar disorder are very treatable. If you are experiencing fluctuating moods because of BPD, there are treatment options that can help you control your mood. If you feel that you can identify with these symptoms, it's best for you to make an appointment with a therapist for a diagnosis and to start pursuing your treatment options.

Other causes 

While many people might jump to the conclusion that bipolar disorder is the cause of their fluctuating moods, there are several other reasons why you could be experiencing them. Here are some of the more common causes of mood swings.

• Anxiety or depression
• Hormonal changes from a menstrual cycle such as pre-menstrual syndrome (PMS)
• Menopause
• Borderline personality disorder
• Attention deficit hyperactivity disorder
• Alcohol or substance abuse
• Grief
• Dementia
• Post-traumatic stress disorder
• Seasonal affective disorder

This is by no means an all-inclusive list of possible causes for fluctuating moods. When you recognize that these symptoms are interfering with your ability to enjoy life or function normally, seek the help of a medical or mental health professional.

How to manage fluctuating moods

Regardless of the cause of your fluctuating moods, there are some things that you can do to learn how to control them.

1. Aromatherapy

Aromatherapy is a type of complementary and alternative medicine (CAM) that involves the therapeutic use of essential oils, or plant-derived aromatic essences. Typically, essential oils are placed in a diffuser which separates the oil into small particles into the air. By simply smelling the diffused essential oil, you may notice a slight change in mood or energy level.  

While there are still more studies that need to be done in this area, there is some evidence that aromatherapy can help to relieve some symptoms of intense mood, including depression. Essential oils that may help improve mood include lemon, lavender, and rosemary essential oils. While aromatherapy is considered a mild natural remedy, be sure to check with your healthcare provider before use to make sure it is safe to combine with any form of therapy you are currently using.

When using essential oils, practice care and inform yourself on its application. Some oils can be applied directly to your skin, while others should not be without first putting them in a carrier oil. Before using essential oil to control your fluctuating moods, make sure that you look into the options and appropriate care. 

2. Vitamins and minerals

Essential vitamins and minerals are necessary for the normal functioning of our brain’s neural processes along with hormone levels. Accordingly, fluctuating moods could be caused by a deficiency of certain vitamins or minerals. For example, extensive research into vitamin D deficiency and depression has shown that supplement this “sunshine” vitamin may improve mood and overall depressive symptoms. 

Vitamin B-12 and other B vitamins play a central role in the production of brain chemicals that regulate mood among other brain processes. A deficiency in these crucial vitamins has been linked to depressive symptoms while supplementing may help to improve mood. Other vitamins and minerals that have been connected with fluctuating moods include zinc, iron, magnesium, and vitamin C.

Just like with essential oils, if you are going to start taking vitamin and mineral supplements, it's best to talk with your physician first. There are some vitamins and minerals that can cause complications if you take too high of a dose. Concomitantly, several supplements interfere with the proper absorption and delivery of medications. 

3. Eating a balanced diet and exercise

Fueling your body with essential nutrients and exercising regularly will help to regulate your moods. Recent studies involving nutrition and mental health has revealed the influence that proper nutrition plays in regulating mood. This includes eating a diet rich in vegetables, fruits, nuts, legumes, and whole grains along with healthy proteins with essential fatty acids, such as salmon or cod.  If you are eating highly processed foods or are high in sugar, you may be experiencing sugar rushes followed by crashes. This can cause your mood to rise and fall as well.

An addition to proper nutrition, exercise will help you regulate your moods, especially those related to stress and anxiety. If you are experiencing fluctuating moods because you are feeling tense, exercise can be a good way to get out that extra energy in a healthy way. Exercise can also help you boost your mood, as it releases endorphins, hormones released during intense exercise that improves mood while relieving stress and pain. 

4. Learning how to process emotion

If you prefer to stuff your feelings rather than embrace them, it could be causing you to have fluctuating moods. While you think you are just pushing aside the negative emotions and situations that cause you stress, these unprocessed emotions will only build within unresolved. Emotions have a way of coming out, no matter how much effort we put in suppressing them. Often, these suppressed emotions will emerge as an unwelcomed burst of temper, frustration, or even tears. 

You must give yourself a chance to feel the emotions that you have and work through them. One strategy in processing and regulating emotions is to practice journaling. Writing down your stressors and feelings in the safe space of a journal is not only cathartic but therapeutic. Often, in writing out your frustrations, concerns, and intense emotions, you may find the source and work towards a resolution.  

5. Meditation and deep breathing

The origins of meditation date back to the thousands of years and are rooted in Chinese, Buddhist, and Hindi traditions. This ancient practice teaches you how to sit with your feelings while allowing you to clear your head, calm your emotions, and regulate your mood. There are several forms of meditation, including transcendental, guided, body scan, and yoga. The general practice involves clearing your mind or focusing on your breath by using both physical and mental methods. No matter which technique, meditation can help you to gain control of your thoughts, reduce anxiety, and improve your mood.

One highly effective form is known as mindfulness meditation that involves focusing your mind on the present moment as you practice healthy breathing patterns. Research in mindfulness meditation has shown this practice to effectively help people with ADHD improve their attention, mood, and quality of life, 

In learning meditation, you will also learn deep breathing techniques that you can use throughout the day when you notice your mood worsening. This could help take your mind off the things that are causing you stress by refocusing on your breath. Both meditation and breathing will help you calm your nerves, release unwanted feelings, and lift your mood. 

6. Getting professional help with therapy

While practicing these tips may help you handle the effects of mood swings, you may find that they are not enough to relieve your symptoms. If you do not know why you are experiencing fluctuating moods, or if you think you know why but you are unable to gain control of them, therapy is an appropriate avenue for you to get the help you need.

A licensed therapist will help you figure out the source of your mood fluctuations and determine the appropriate treatment plan. One effective therapy for treating mood-related conditions is cognitive behavioral therapy, or CBT. Cognitive behavioral therapy is a form of psychotherapy that focuses on theories of learning and cognition that help people recognize behaviors and thought patterns that contribute to challenges in their mental health. A professional therapist trained in CBT can help you learn how to change your thoughts before you reach the point of a full fluctuating mood, which can empower you to stop the mood swing from happening. 

Finding an in-person therapist comes with a few challenges, especially if you live in a location where scheduling and meeting appointments is not feasible. Fortunately, you have the option of meeting with an online therapist in the comfort of your own home. Research shows that online therapy is just as beneficial, more convenient, and accessible when compared to in-person therapy. For example, an extensive review published in Cureus explored the efficacy of online cognitive behavioral therapy. Their results found it to be just as effective, and sometimes more so, as in-person therapy for treating a range of conditions, including depression, anxiety, and post-traumatic stress disorder – all conditions that contribute to fluctuating moods. 

Takeaway

When it comes to controlling your mood swings, awareness is key. When you can acknowledge that you are experiencing mood changes and start to pinpoint what are the possible causes and why, you can begin to make a difference in your behavior. Learning how to control your mood is beneficial for you and your relationships. With this knowledge and by following the tips mentioned in this article, you may find your mood swings subside and improve. 

If you are still trying to figure out how to manage mood swings, online therapy can help you get to the bottom of it. Reach for support when you are ready.