Mood swings are a natural part of life. One moment, you’re feeling great; the next, frustration or sadness creeps in.
While these fluctuations are normal, they can sometimes feel overwhelming, and disruptive.
Unlike clinical mood disorders, which require medical attention, everyday mood swings often stem from stress, lifestyle habits, and social interactions.
Understanding why they happen, and how to manage them effectively can help us maintain emotional stability, and improve our mental health.
So, let’s explore some research-backed insights into mood swings, their causes, and practical strategies to handle them like a pro!
What Are Mood Swings?
Mood swings refer to sudden or intense shifts in emotional states. Unlike emotions, which are often triggered by specific events, moods can fluctuate without an obvious cause. Research highlights key aspects of mood swings in daily life (Wilhelm & Schoebi, 2007):
- Continuous: Moods persist, and evolve throughout the day.
- Lack of Specific Cause: Unlike emotions, moods are not necessarily linked to a particular event.
- Variable Intensity: They range from subtle shifts to noticeable emotional swings.
- Duration: Mood shifts can last for hours or even days.
In contrast, clinical mood disorders involve prolonged, and extreme emotional disturbances that significantly affect daily functioning (Toenders et al., 2024).
Why Do Mood Swings Happen?
Mood swings happen for a variety of reasons, and understanding them can make them easier to manage. Research suggests they help us adapt to our surroundings, social interactions, and personal needs (Broome et al., 2015). Here are some common reasons why mood swings occur:
- Psychological Regulation: Our brain responds to external events, and internal thought patterns.
- Emotional Signals: Mood swings can indicate to us our unmet emotional or physical needs.
- Survival Mechanism: From an evolutionary perspective, fluctuating emotions helped our ancestors react to threats, strengthen social bonds, and make quick decisions in uncertain environments. These mood changes allowed them to assess danger, build alliances, and respond to challenges more effectively..
Rather than seeing mood swings as a nuisance, we can use them as signals to reassess stress levels, relationships, and lifestyle choices.
Common Triggers of Mood Swings
Everyday factors can contribute to mood instability. Research highlights key external, and internal triggers (Marszał-Wiśniewska & Nowicka, 2018; Toenders et al., 2024):
External Triggers:
- Stress & Overwhelm: Work pressure, deadlines, and life transitions can induce emotional fluctuations.
- Social Interactions: Negative relationships or loneliness can impact mood.
- Diet & Nutrition: Blood sugar spikes from processed foods, and caffeine can cause irritability.
Internal Triggers:
- Lack of Sleep: Poor sleep patterns contribute to emotional instability.
- Hormonal Fluctuations: Menstrual cycles, stress hormones, and puberty can impact mood.
- Overthinking & Rumination: Persistent negative thoughts amplify mood shifts.
How to Handle Mood Swings like a Pro
Managing mood swings requires effort, and simply taking the time to learn about them is a great step forward. The strategies ahead are meant to enlighten, not overwhelm—there’s no need to apply them all at once. Instead, focus on what resonates with you, and gradually incorporate these techniques into your routine.
Research offers effective approaches for managing mood swings, and here are some backed by psychology, and neuroscience:
A. Build Emotional Awareness & Self-Regulation Mechanisms
- Journaling: Tracking emotions helps identify patterns, and triggers (Scott, 2010).
- Mindfulness & Meditation: Enhances emotional resilience (Wilhelm & Schoebi, 2007).
- Therapy: If mood swings are affecting your daily life, speaking with a professional therapist can provide valuable guidance. They can help develop techniques that challenge negative thoughts, and build emotional resilience.
B. Lifestyle Adjustments for Better Mood Stability
- Sleep Hygiene: Maintain a consistent sleep schedule for emotional regulation (Toenders et al., 2024).
- Balanced Nutrition: Reduce sugar crashes, and consume omega-3s (found in salmon, walnuts, flaxseeds, etc.), and magnesium-rich foods (found in spinach, almonds, dark chocolate, etc.) for better mood control.
- Exercise & Movement: Regular physical activity releases endorphins that boost emotional well-being.
C. Social & Environmental Strategies
- Healthy Social Connections: Strong relationships act as a buffer against mood fluctuations.
- Set Boundaries: Avoid toxic interactions, and emotional exhaustion.
- Time in Nature: Spending time outdoors can enhance emotional stability by providing a calming environment, and reducing stress.
When to Seek Help: Recognizing Persistent Mood Issues
While mood swings are common, they can sometimes indicate a deeper issue. Research suggests key signs that professional help may be necessary (Scott, 2010; Nemeroff et al., 2022):
- Extreme Emotional Highs & Lows: Severe mood swings that interfere with daily life.
- Loss of Control: Inability to regulate emotions effectively.
- Persistent Duration: Moods that last beyond typical fluctuations.
- Impact on Functioning: Mood swings that disrupt work, relationships, or mental health.
Seeking support from a professional therapist is a proactive step toward emotional well-being, not a sign of weakness.
Mood swings are a normal part of life, but they don’t have to control you. By building self-awareness, making lifestyle adjustments, and using research-backed coping techniques, you can navigate mood fluctuations with confidence.
Experiment with different strategies, and find what works best for you. Remember, emotional resilience is a skill—one that can be developed over time. You have the power to work with your moods, in service of yourself.
And if you ever need help, we’re always just a call away!
References
- Broome, M. R., Saunders, K. E. A., Harrison, P. J., & Marwaha, S. (2015). Mood instability: Significance, definition and measurement. British Journal of Psychiatry, 207(4), 283–285. https://doi.org/10.1192/bjp.bp.114.158543
- Goleman, D. (1995). Emotional intelligence: Why it can matter more than IQ. Bloomsbury.
- Lyubomirsky, S. (2008). The how of happiness: A scientific approach to getting the life you want. The Penguin Press.
- Marszał-Wiśniewska, M., & Nowicka, M. (2018). Individual differences in mood changes. Journal of Happiness Studies, 19, 1415–1438. https://doi.org/10.1007/s10902-017-9879-5
- Nemeroff, C. B., Rasgon, N., Schatzberg, A. F., & Strakowski, S. M. (Eds.). (2022). The American Psychiatric Association Publishing textbook of mood disorders (2nd ed.). American Psychiatric Association Publishing.
- Scott, J. (2010). Overcoming mood swings: A self-help guide using cognitive behavioral techniques (2nd ed.). Robinson.
- Toenders, Y. J., van der Cruijsen, R., Runze, J., et al. (2024). Mood variability during adolescent development and its relation to sleep and brain development. Scientific Reports, 14, 8537. https://doi.org/10.1038/s41598-024-59227-9
- Wilhelm, P., & Schoebi, D. (2007). Assessing mood in daily life: Structural validity, sensitivity to change, and reliability of a short-scale to measure three basic dimensions of mood. European Journal of Psychological Assessment, 23, 258–265. https://doi.org/10.1027/1015-5759.23.4.258
- Young, A., Sanches, M., Soares, J. C., & Juruena, M. (Eds.). (2024). Clinical textbook of mood disorders. Cambridge University Press.