Mood swings: what they are and 9 tips to control them

Many of us have been through this situation: on a normal day when we feel good and everything seems to be going well, a thought or circumstance appears that suddenly changes our mood and we start to feel bad: more sad or stressed; anxious or thoughtful.

While these mood swings occur more often, they can condition our relationships and daily relationships. Then, we will see what are the changes in smoke, what are their possible causes and we will propose a series of keys to better manage them.

    What are mood swings?

    Mood swings or sudden mood swings consist of a series of emotional ups and downs that appear suddenly and in which the person experiences various emotions in a very short period of time.

    At these times, the person may go from a jovial or contented mood to deep anxiety or intense nervousness without anything happening that is directly or consciously to the cause.

    Emotional instability can cause many interferences in the daily rhythm of a person’s life, both on a personal, social and professional level.

    Although generally these mood swings have been attributed to women in the most part, due to the relationship they have to the hormonal changes of menstruation or menopause, the truth is that these mood swings have been attributed to women. they can occur at any gender or age.

      common causes

      There are many causes that can cause sudden mood swings. Some of these changes may be due to external factors or events, hormonal changes, or some underlying mental disorder or disorder.

      Some of these causes include:

      • Adolescence.
      • Premenstrual syndrome (PMS).
      • menopause.
      • Eating disorders.
      • Personality trouble such as borderline or histrionic personality disorder.

      However, there are many cases or times when it is not easy to determine what caused a sudden change in mood. The onset and management of emotions is such a variable fact and is influenced by so many factors that it is often difficult to know what affects us.

      Keys to managing mood swings

      Although they are sometimes associated with some sort of condition, it is quite natural to experience mood swings when a series of events in our lives occur that overwhelm or afflict us.

      It’s common to experience emotional ups and downsBut if we don’t know how to deal with them or deal with them properly, they can end up interfering with our social relationships or our relationships with other people.

      Likewise, they can lead to a decrease in our performance at work, as these emotional changes and bad mood can lead to demotivation, apathy and a lack of productivity.

      In order to better resist these changes, we present a series of keys to both control and prevent these mood swings. And there are a number of keys, strategies, or guidelines to follow when we perceive that we are experiencing less emotional stability. These guidelines will help you manage your mood swings once they appear and your general mood is likely to improve.

      1. Establish a series of calming routines

      No one better than us to know what relaxes, calms us or soothes us and what others can activate us even more. Therefore, it is advisable to find a number of routines or places with which we can stabilize our emotions.

      Routines like listening to music, going for a walk, or having a hot drink can help calm our mood. Once we have identified our ideal routine, we need to complete it whenever there is a change in mood. It will gradually become a kind of ritual that will help us more and more.

      2. Know when to step away

      Being aware of when our mood interferes with interactions with others is essential. Knowing when our emotions can take control – is vital for interrupt a discussion that we know in advance we will not be able to cope with.

      Sudden mood swings are usually more pronounced with chats, so it’s worth stepping aside for a few moments and returning when our minds are clearer and our minds are back to normal.

      3. Think before you speak

      This point is closely linked to the previous one. Another key to preventing mood swings from dominating us is that of stop for a moment to think before responding to the other person moved by our emotions.

      4. Get some rest from time to time

      In many cases where we experience sudden changes in mood or mood, a good option is to take a few moments to rest and calm emotional instability.

      A change of context or place is useful to clarify our ideas. In cases where emotions overwhelm us, it is strongly recommended that you stop for a moment, count to ten, and distract yourself with anything that helps us relax.

      5. Exercise

      To exercise increases dopamine levels in the blood. This neurotransmitter plays a vital role in regulating our mood and making us feel better.

      However, you don’t need to exercise a lot a day. Taking short walks of about 30 minutes can help us deal with and contain negative emotions that can appear during an episode of mood swings.

        6. Talk to someone you trust

        When mood swings overwhelm us and anxiety overwhelms us, it can be very helpful to talk to someone you trust.

        Expressing our concerns and expressing our feelings to someone we can trust will make us feel better, calm our spirits and, most importantly, not feel alone in these situations.

        However, if these mood swings recur, it is better to go to a psychologist or a mental health specialist in the medical field who can help us.

        7. Write

        Writing about our feelings can be a great help in venting, putting our minds in order and be aware of the circumstances that trigger or facilitate these changes.

        If we also register these changes on a daily basis, we can be much more aware of our fluctuations, know what causes them or if there is a particular pattern of behavior. This will allow us to anticipate them more easily and, as far as possible, to avoid them.

        8. Know what causes mood swings

        Although on many occasions we are not aware of stimuli or facts that alter our moodIt is advisable to know that situations, seasons or stimuli can have an effect on our mood.

        For example, if we know that sudden mood swings can occur during PMS, it will be a little easier for us to deal with them.

        9. Seek professional help

        Although these mood swings are normal and can occur without being associated with a mental or emotional condition, if they occur on a recurring basis. they can seriously affect our daily lives.

        Additionally, feelings of distress can intensify and if we don’t learn to deal with them mood swings can occur more and more often. Therefore, it is important to seek professional help and to have a specialist in psychology or mental health to guide us and help us deal with these ups and downs.

        Bibliographical references:

        • Thayer, Robert E. (1989). The biopsychology of mood and arousal. New York, New York: Oxford University Press.
        • N Dubey, JF Hoffman, K Schuebel, Q Yuan, PE Martinez, LK Nieman, DR Rubinow, PJ Schmidt and D Goldman. (2017). Molecular Psychiatry Volume 22.

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