8 Tips to Manage Mood Swings

    2021-07-3107/31/21   
Encouragement  Exercise  Family  Nutrition  Sleep  Spiritual  Stress  Supplements  

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.

What Are Mood Swings?

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).

What Causes Mood Swings?

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.

How to Manage Mood Swings

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:

1. Find Time for Yourself

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.

2. Introduce a Mindful Practice Into Your Life

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.

3. Improve Your Sleep Habits

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.

4. Take a Look at Your Diet

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.

5. Reduce Alcohol Intake

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.

6. Take Regular Exercise

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.

7. Assess Your Medications

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.

8. Speak to a Therapist

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.

Strive for a Balanced Lifestyle

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.

headshot of Jay Todtenbier 2018
Author

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 diseases, 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.

  Related Content

We encourage you to take advantage of these FREE Wellness Resources on our website.


stay at home wellness guide book cover

A Stay at Home Wellness Guide

With the onset of COVID-19 in early 2020, more people are spending time at home. This is impacting all aspects of our life and living including how we eat, exercise, work, further our education, worship, shop, and enjoy entertainment, just to name a few important things. This series will provide tips and common sense for how we can live a happier and healthier life while spending more time at home, or any other place for that matter.


think about the common sense things you can do to live a healthier life

Common Sense for Living a Healthier Life

An estimated 95 percent of the world's population suffers from some type of medical condition according to recent reports from the healthcare sector. More than a third live with as many as five simultaneous health issues.1 At the same time, one in four people currently suffer from a mental illness, and this number is expected to increase during the years to come.


webinar

Webinar: Eight and One Half Steps to Relieve Stress

Facilitator Libby Wright discusses the physiological effects of stress and how we perceive situations with participants of the Your Best Weight program. She provides practical tips for managing stress that everyone can do. The webinar last for 17 minutes and addresses questions submitted by the program participants.

  • Blog Post

    About 20.9 million American adults have a mood disorder.

    What Are Mood Swings?

    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).

    What Causes Mood Swings?

    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.

    How to Manage Mood Swings

    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:

    1. Find Time for Yourself

    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.

    2. Introduce a Mindful Practice Into Your Life

    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.

    3. Improve Your Sleep Habits

    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.

    4. Take a Look at Your Diet

    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.

    5. Reduce Alcohol Intake

    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.

    6. Take Regular Exercise

    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.

    7. Assess Your Medications

    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.

    8. Speak to a Therapist

    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.

    Strive for a Balanced Lifestyle

    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.

    headshot of Jay Todtenbier 2018
    Author

    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 diseases, 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.

  • Related Content

      Related Content

    We encourage you to take advantage of these FREE Wellness Resources on our website.


    stay at home wellness guide book cover

    A Stay at Home Wellness Guide

    With the onset of COVID-19 in early 2020, more people are spending time at home. This is impacting all aspects of our life and living including how we eat, exercise, work, further our education, worship, shop, and enjoy entertainment, just to name a few important things. This series will provide tips and common sense for how we can live a happier and healthier life while spending more time at home, or any other place for that matter.


    think about the common sense things you can do to live a healthier life

    Common Sense for Living a Healthier Life

    An estimated 95 percent of the world's population suffers from some type of medical condition according to recent reports from the healthcare sector. More than a third live with as many as five simultaneous health issues.1 At the same time, one in four people currently suffer from a mental illness, and this number is expected to increase during the years to come.


    webinar

    Webinar: Eight and One Half Steps to Relieve Stress

    Facilitator Libby Wright discusses the physiological effects of stress and how we perceive situations with participants of the Your Best Weight program. She provides practical tips for managing stress that everyone can do. The webinar last for 17 minutes and addresses questions submitted by the program participants.


The information, knowledge, and experience shared on this website is the opinion of SupplementRelief.com. This site and its content is intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional. These statements have not been evaluated by the Food and Drug Administration. Any products referred to are not intended to diagnose, treat, cure or prevent any disease.

comments for discussion forum
Discussion Forum

Ask questions. Share your thoughts.  Note that we cannot answer questions relating to specific medical conditions - please refer those to your qualified healthcare provider. Post a new Comment or Reply to an existing one.

Discussion Forum

Share your thoughts.  Post a new Comment or Reply to an existing one.

Post Comment
 Discussion Forum Help

Comments are displayed in order of the last one posted so the most recent Comment is at the top and older Comments are towards the bottom. Replies within a Comment are displayed in reverse order with the oldest Reply at the top and the most recent one at the bottom.

Each post identifies who made the post and the date and time the post was made.

Mouse over the icons for tooltips that explain what the data means.

If you see this icon you can attach an Audio file to your post.

If you see this icon you can attach a Document file to your post.

If you see this icon you can attach an Image file to your post.

If you see this icon you can attach a Video file to your post.

You will see the Ban icon (Report Post as SPAM) immediately following the Timestamp of the post. Click this icon if you feel strongly that the content posted is not appropriate and should be reviewed by the Forum Moderator. You will be provided with a confirmation dialog to be sure you wish to submit this post for review. If submitted, the Forum Moderator will be notified to review the post and will determine what type of action to take.

Click in the upper right corner of this Help modal or anywhere on the web page outside of the modal to exit Help.

×
Blog Post Page Help ×
  

* Disclaimer: This page is available exclusively for SupplementRelief.com clients. None of the information on this website is intended to replace your relationship with your healthcare provider(s). Nothing should be considered medical advice. The information, knowledge, and experience shared on this website is the opinion of SupplementRelief.com. This site and its content is intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional.

* These statements have not been evaluated by the Food and Drug Administration. These products and services are not intended to diagnose, treat, cure or prevent any disease.

* There is NO GUARANTEE OF SPECIFIC RESULTS for the products or services offered and the RESULTS CAN VARY for each individual.

FirstFitness Nutrition and NuMedica may be promoted and sold on the internet ONLY by Authorized Resellers who have been approved by, and have registered their website domain with these companies. They strictly prohibit, and actively monitor, the UNAUTHORIZED SALE or RESALE of their products in ALL online public shopping portals including Amazon, eBay, and others and into other countries. All products purchased in SupplementRelief.com are for PERSONAL USE ONLY and CANNOT BE RESOLD to others. Please report violations of Reseller Policy directly to FirstFitness Nutrition at 800.621.4348 and to NuMedica at 800.869.8100.

The content and photographs on this website are copyrighted or Licensed Material and may not be downloaded for other than personal use. Republication, retransmission, reproduction or any other use of the content or photographs is prohibited. ©2010-2021 SupplementRelief.com.