Do you find that your mood can change at the drop of a hat? Do you suffer from Mood Swings?
Mood swings are sudden and intense changes in mood that can range from extreme happiness to intense sadness or irritability. Our moods can be impacted by various factors such as hormonal fluctuations particularly during puberty, menstruation, pregnancy and menopause, changes in estrogen and progesterone levels can affect neurotransmitters in the brain such as serotonin and dopamine which regulate mood.
Stressful situations such as work pressure, relationship issues, financial problems or major life changes can trigger mood swings. Chronic stress can also impact the body's stress response system leading to mood instability.
Lack of sleep or disrupted sleep patterns can disrupt mood-regulating neurotransmitters and increase irritability and emotional volatility.
Poor nutrition or skipping meals can affect blood sugar levels leading to mood fluctuations. Excessive caffeine or alcohol consumption can worsen mood swings.
Certain medical conditions such as bipolar disorder, borderline personality disorder, thyroid disorders and neurological conditions can cause significant mood swings. It's essential to consult a healthcare professional if mood swings are severe or persistent to rule out any underlying medical issues. Some medications including corticosteroids, hormonal contraceptives and certain antidepressants or antipsychotics can cause mood swings as a side effect. It's crucial to discuss any concerns about medication-related mood changes with a healthcare professional.
It may not always be possible to prevent mood swings entirely. Preventing mood swings naturally involves adopting healthy lifestyle habits and incorporating stress-reducing practices into your daily routine. Here are some suggestions to help prevent mood swings:
A Balanced Diet: Eat a well-balanced diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats. Avoid excessive sugar and processed foods as they can cause fluctuations in blood sugar levels which may contribute to mood swings. Omega-3 fatty acids found in fatty fish like salmon and walnuts may help support brain health and stabilise mood.
Regular Exercise: Engage in regular physical activity such as walking, jogging, swimming or yoga as it can help alleviate stress, improve mood and promote overall well-being. Aim for at least 30 minutes of moderate exercise most days of the week.
Adequate Sleep: Prioritise quality sleep by maintaining a consistent sleep schedule and creating a relaxing bedtime routine. Aim for 7-9 hours of sleep per night as insufficient sleep can exacerbate mood swings and stress.
Stress Management: Practice stress-reduction techniques such as mindfulness meditation, deep breathing exercises, progressive muscle relaxation or guided imagery to help calm the mind and body. Regularly engaging in activities that you enjoy such as hobbies, spending time in nature or listening to music can also help alleviate stress and promote emotional well-being.
Limiting Stimulants: Reduce consumption of stimulants like caffeine and alcohol as they can disrupt sleep patterns and exacerbate mood swings. Swap for herbal teas or decaffeinated beverages instead.
Social Support: Develop strong social connections with friends, family or support groups as having a strong support network can provide emotional support, encouragement and a sense of belonging.
Time Management: Prioritise tasks, set realistic goals and establish boundaries to manage stress effectively. Break tasks into smaller, manageable steps and delegate when necessary to avoid feeling overwhelmed.
Sunlight Exposure: Spend time outdoors in natural sunlight as exposure to sunlight can help regulate the body's circadian rhythm and boost mood. Aim for at least 15-30 minutes of sunlight exposure each day particularly in the morning.
Seek Professional Help: If mood swings persist or significantly interfere with daily functioning consider seeking guidance from a healthcare professional, therapist or counsellor who can provide personalised recommendations and support.
By adopting natural strategies and incorporating them into your lifestyle you can help prevent mood swings and promote emotional well-being. It's important to listen to your body, prioritise self-care and seek support when needed to maintain a healthy balance.