Changes in mood are a common human experience. Our emotions can fluctuate day-to-day or even hour-by-hour due to internal and external factors. Some key things to understand about mood changes:
Causes
- Stress - High stress levels activate the body's fight-or-flight response, which can manifest as anxiety, irritability, sadness and other mood symptoms. Managing stress through self-care is crucial.
- Sleep - Not getting enough sleep, or enough quality sleep, is linked to mood instability. Aim for 7-9 hours per night.
- Diet and Lifestyle - Things like alcohol, drugs, blood sugar changes and lack of physical activity can negatively impact mood.
Symptoms
Mood changes can vary but may include:
- Feeling sad, empty, hopeless or excessively worried
- Increased anger, irritability, frustration or restlessness
- Loss of interest/pleasure in hobbies and activities
- Fatigue, low energy, changes in appetite/weight
- Trouble concentrating, remembering details or making decisions
- Thoughts of self-harm
Management
There are many healthy ways to stabilize mood when you are experiencing emotional ups and downs:
- Therapy and medication may help, especially with diagnosis like anxiety, depression or PMS
- Stress management techniques - deep breathing, yoga, meditation
- Regular exercise to boost feel-good endorphins
- Balanced nutrition with mood-friendly whole foods
- Quality sleep by setting a regular sleep schedule
- Support network - talking to understanding friends and family
- Gratitude practice - reflecting on blessings counteracts negativity
The key is identifying your personal mood triggers and having go-to coping strategies to mitigate the intensity or frequency of mood swings. Tracking symptoms and lifestyle factors can help determine effective solutions. If mood issues persist or you have thoughts of self-harm, be sure to reach out for professional mental health support.