How to Control Mood Swings
Mood swings are typically described as changes in a person's mood. While most people experience mood changes from time to time, women are more likely than men are to experience irritability and mood swings. It is important to understand that not all mood swings are symptomatic of a mental disorder. Sometimes mood swings are caused by hormonal changes or a chemical imbalance in the brain. But no matter what the cause, individuals can learn how to control mood swings, thereby improving the quality of their lives, according to Mental Health America (MHA).
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Instructions
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Address any life situations that may be contributing to your mood swings. Educating yourself about the causes of mood swings or simply talking to someone about your problems may help you in resolving the issues that might be causing you to feel this way.
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Observe how you feel from day to day, and identify any triggers that seem to set off fluctuations in your mood. You also may notice warning signs such as extreme fatigue, which can be a signal that a negative mood change is coming on.
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Reduce the stress in your life. Think positively and develop techniques for managing your emotions. For example, offer a handshake or an apology to diffuse potentially confrontational situations. Try not to react emotionally to the emotional outbursts of others. Avoid suppressing your feelings, however, and cope with them directly.
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Space your meals. Since low blood sugar levels can cause sudden mood swings in some people, don't go too long between eating meals. Instead, eat several small high carbohydrate meals throughout the day to elevate serotonin levels in the brain. Serotonin is a hormone that helps to regulate mood. Select complex carbohydrates like vegetables and whole grains. Avoid drinking alcohol on an empty stomach, as this can lower blood sugar.
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Get regular exercise. Aerobic exercise in particular helps improve mood and relieve depression. Exercise helps to boost your mood by releasing endorphins into the bloodstream. Endorphins work with other natural hormones to make the body feel good.
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Go outside in the sunlight more. Your body might not be producing enough vitamin D, which helps to regulate mood. Insufficient vitamin D leads to decreased serotonin in the brain; therefore, aim for spending at least 30 minutes outdoors each day.
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Schedule an appointment to see your doctor if you feel that your mood swings have become persistent and are affecting your daily activities. Your physician may recommend various treatment options after assessing your symptoms. Nutritional supplements, medication, behavioral therapy and cognitive therapy can help control mood swings.
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Ask for a referral to talk to a mental health professional, particularly if your mood swings are severe. It may be necessary to determine if you are suffering from depression or bipolar disorder. In either case, you can benefit from taking antidepressant medication and/or receiving some form of counseling.
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