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A mood disorder can impact every area of your life, from your work to your relationships and how you choose to spend your free time. There are several healthy habits you can adopt in your life to help manage mood swings.
About 20.9 million American adults have a mood disorder.
Mood swings are the way you are feeling. If you go from feeling elated and happy one moment to sad and depressed a few hours later, you are probably suffering from mood swings.
There are different spectrums of mood swings, with some more severe than others.
The most common mood swing disorder is depressive episodes. About 16 million Americans report a depressive episode in the last year.
Different types of mood swings include bipolar disorder and premenstrual syndrome (for women).
Mood swings can occur for a variety of reasons. They could be related to stress, hormone fluctuations, and medication. Trauma and extreme lifestyle changes can also impact your mood and cause rapid mood swings.
A poor diet and excessive use of alcohol or recreational drugs can also impact your ability to control your mood.
First, take a look at your lifestyle, is there anything in your habits that causes stress or unnecessary anxiety? Maybe you can establish a route cause of your mood swings.
If not, try one of these helpful tips for mood management:
Stress and overwork can be some of the most significant contributors to mood swings. Try to organize your life in a way that allows you some time to relax and wind down, and have some time alone.
For optimal health, we all need some time to relax and recharge our batteries.
Taking time to slow down and be present can also help control fluctuating moods. Breathing exercises help to stimulate your vagus nerve and parasympathetic nervous system. This helps your body reduce the amount of the stress hormone cortisol that it produces.
Breathing, meditating, and yoga are all fantastic ways to create more balance in your life. They help you slow down, become more present, and be highly beneficial to natural mood management.
We all know we get a bit grumpy if we don't get enough sleep. Good sleep is one of the most essential parts of taking care of your health. Without a good night's rest, your body and brain won't be able to function optimally.
Try to get 7-8 hours of good quality sleep each night. Make your bedroom inviting for good sleep with a comfy bed and dim lighting. You can also optimize the temperature; you don't want it to be too hot or cold.
Switch off your phone and computer at least two hours before you go to bed, and don't bring them into the bedroom with you. You want to wind down and feel tired before you go to bed, and the blue light from your screens interferes with this.
Too much sugar, too few vegetables, and eating at irregular times can all have an impact on your mood.
Eat a balanced and varied diet that includes lots of whole foods including fresh fruits and vegetables.
Magnesium, iron, and zinc are all critical for your body's ability to control your hormone production and thus moods. Eat more broccoli, kale, and pumpkin seeds.
If you feel like it's challenging to get these nutrients from your diet, consider taking them as supplements.
Drinking regularly can have an impact on your mood. Alcohol is a depressant and can make you feel low and lethargic the day after drinking it.
Consider minimizing or eliminating your exposure to alcohol.
Exercise is one of the simplest ways to manage mood swings. Regular exercise helps to regulate your moods. The changes training has on your brain are significant; it reduces the symptoms of depression and anxiety.
The endorphins released by your brain when you exercise can help you feel happy and content. Exercise is like a happy pill; the more you do it, the better you will feel.
So get outside and go for a walk, go to the swimming pool, lift some weights at home. Whatever it is that makes you tick, try to incorporate it into your weekly routine. You will be astonished at the difference it can make to your moods.
Some medications, such as the contraceptive pill, can cause fluctuation in your moods. If you are taking a medication that you think could be causing problems with your mood, speak to your doctor about it.
Your doctor can offer you alternatives options to medication that impacts your mood.
If you are having mood swings caused by trauma or a difficult time in your life, it can be helpful to talk through it.
A trained therapist will help you come up with coping mechanisms to manage your moods. It can also be beneficial to speak about the things that are worrying you with someone who doesn't know you personally.
Ups and downs in life are normal; we all feel happy sometimes and sad on other occasions.
However, severe and regular fluctuations in your mood can be a sign of something problematic.
The best way to manage mood swings is with a healthy, balanced approach to life. Nothing in excess and small, simple changes can improve your long-term wellbeing. If you make small lifestyle changes but are still suffering from severe mood swings, speak to your doctor.
If you want support with implementing long-term healthy habits, consider our online wellness lifestyle program.
Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune disorders, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.
Learn more about Jay Todtenbier.
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SupplementRelief.com has been an Authorized Reseller (Team Member) of FirstFitness Nutrition (FFN) since April of 2020, selling FFN products directly from our website to our customers, handling the payment processing, order fulfillment, and customer service.
Effective December 1, 2023 FirstFitness Nutrition REQUIRES ALL Authorized Resellers, who have formerly sold FFN products DIRECTLY from their OWN website, to refer the PRODUCT PURCHASE to the Reseller's FFN Team Member website.
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Faith Hoffman has spent 23 years in business practices, research, and customer relations for brand products and national companies. Lengthy hospital stays for auto-immune disorders, including the onset of heart and liver disease, led her to research the benefits of quality all-natural supplements and the importance of living a healthy lifestyle.
She became a customer of SupplementRelief.com three years ago. Positive results from healthy lifestyle changes and using quality, targeted supplements compelled her to share and recommend SupplementRelief.com products to family, friends, and clients. Studying through her journey and having a passion for helping others, she joined SupplementRelief.com as a customer support specialist in 2023.
When Faith is not assisting SupplementRelief.com customers, she enjoys singing gospel music, volunteering, and spending time with her family and pets.
Faith can be reached by email at [email protected] or by phone or text at (225) 316-5716.
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Country | Option | Schedule | Cost |
---|---|---|---|
United States | Standard | 3-6 Days | $4.95 |
United States | Priority | 2-4 Days | $9.95 |
United States | Free | 7-10 Days | $0.00 |
International | FedEx International | 4-7 Days | $79.95* |
International | GlobalPost International | 12-21 Days | $39.95* |
*International shipping costs may be higher depending upon package weight and destination. We will contact you for your approval of the additional amount if this occurs. |
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Shipping anything these days internationally is expensive. COVID resulted in more rigorous customs import processes, and now with much higher energy prices, international shipping rates are higher.
FedEx is the most reliable and faster carrier, at least for now, but they are expensive. Our FedEx international shipping fee is a minimum of $79.95. It usually makes more sense to get several months of supply (3 months or more) in one order to minimize the shipping expense per order over time. While the added weight of additional items may increase the base shipping price by a little (usually 10-25% depending upon total weight and destination), it is usually not by very much relative to shipping an additional small order later.
We also offer a lower-cost international shipping option using GlobalPost International for $39.95. So far, they have been reliable in getting packages correctly delivered but it takes 2 - 4 times as long to get the package delivered. Packages may take longer to process in the receiving country's customs process and status updates may not be reported as quickly. Please be patient if you choose this option to save money.
Some International orders may cost more to ship depending upon weight and location. If that happens we will contact you first and get your approval for any additional charge before proceeding. International orders may also be subject to additional customs fees and duties/taxes based upon the destination country's customs import laws and policies. These fees are NOT known or included on our order form and are typically charged and collected by the shipping carrier when they are delivering the product to it's final destination once the package has cleared the destination country's customs process. It is recommended that the buyer research custom import fees for the products/services they are importing beforehand to be aware of potential, additional fees.
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If your order has already shipped you can return any un-opened products within 30 days of receiving your order for a 100% refund of the price paid for the product, less the actual shipping charges we incurred to get the product to you originally and then returned, less a $10 restocking fee. Un-opened means the protective seal on the bottle or container, or the shrink-wrap on the box or kit, has not been broken and the product has not otherwise been damaged in any way. You may use the original packaging for the return or acquire your own. We will provide the return shipping label. We DO NOT accept returns for NuMedica products once the protective product seal has been broken.
Upon receipt of returned product(s), we will refund your credit card within three business days for the product(s) returned.