Numerous factors, including hormonal changes, external weather conditions, and daily stressors, can significantly influence your emotional state. Symptoms such as irritability, unexpected sadness, and impulsive actions are indicative of mood swings, which can adversely impact both your mental well-being and your relationships with others. Nevertheless, there are effective strategies to mitigate these mood fluctuations. The initial step in managing mood swings naturally involves identifying the underlying triggers. Once these triggers are recognized, you can either work towards eliminating them from your life or develop strategies to cope with them. Furthermore, incorporating healthy lifestyle choices—such as maintaining a nutritious diet, ensuring adequate sleep, and practising relaxation techniques like meditation and mindfulness—can enhance your mood and overall mental health.

Why do mood swings happen?

Human emotions are shaped by numerous elements, including hormonal changes, neurological activities, and novel experiences encountered in daily life, all of which can lead to fluctuations in mood. According to the Encyclopedia of Human Behavior (Second Edition, 2012), typical depression encompasses the mood variations that all individuals undergo, often manifesting as feelings of sadness. Dr. Ajit Dandekar, a mental health specialist, notes that "mood swings are particularly prominent in adolescents, as they are still navigating and interpreting their experiences and emotional signals. Nevertheless, unforeseen circumstances or their results can also trigger mood swings in adults."

Mood swings are often characterised by sudden sadness. Image courtesy: Adobe Stock

In numerous instances, mood fluctuations may stem from rapidly changing physiological conditions that can influence our emotional states. Nevertheless, learning to manage these mood swings can serve as an effective strategy for addressing this concern.

How can one manage mood swings? 

If you seek guidance on managing mood swings, consider the following suggestions that may prove beneficial.

1. Embrace the change

The initial step in learning to manage mood swings is to embrace the changes they entail. Presently, there are various mobile applications available that can assist in tracking emotional cues and triggers. Additionally, maintaining a journal to document your moods and reactions to different experiences can help identify these triggers. The Journal of Psychiatric Research identifies brain stimulation, energy drinks, seasonal variations, and hormonal fluctuations as potential triggers.

2. Recognize your emotions

When you become aware that you are experiencing discomfort, it is crucial not to dismiss these feelings. A vital aspect of learning to manage mood swings is to refrain from suppressing your emotions. Recognizing them without judgment can facilitate their management. Research published in the Journal of Personality and Social Psychology indicates that consistently accepting one's thoughts and emotions, rather than judging them, is associated with better psychological well-being.

3. Engage in deep and mindful breathing

If you are curious about how to manage mood swings naturally, begin with deep breathing exercises. Slow, deliberate breaths can help soothe your nervous system. By practicing mindful breathing, you can concentrate on each breath, which may promote relaxation. Pay attention to your surroundings—notice the sounds, sights, and scents. A study published in the journal Self Reports Medicine suggests that sighing, characterized by deep inhalations followed by prolonged exhales, is linked to psychological relief.

4. Engage in a physical activity

Numerous physical activities can assist in managing mood swings in a natural manner. Engaging in a brief walk, participating in calming activities such as listening to music, reading, or enjoying time outdoors can contribute to a sense of tranquility. Dr. Dandekar suggests, "Opt for creative pursuits, such as solving puzzles or creating artwork, to address mood fluctuations with a constructive mindset."

5. Consider journaling  

Keeping a journal can facilitate reflection on your daily experiences. To effectively manage mood swings, it is crucial to identify the triggers behind your feelings. Writing down your thoughts can be beneficial in this regard. Research published in JMIR Mental Health indicates that journaling serves as an emotion-focused self-regulation strategy and is linked to favourable outcomes.

6. Seek support from loved ones  

Managing mood swings often requires assistance and encouragement from family and friends. The influence of those close to you should not be underestimated. Spending time with supportive individuals can provide you with positive insights and perspectives on life, as noted by Dr. Dandekar.

7. Maintain a healthy lifestyle  

It is important to consume a balanced diet rich in whole foods, fruits, vegetables, and lean proteins. Additionally, aim for at least 30 minutes of moderate-intensity exercise on most days. Ensuring adequate sleep of 7-9 hours each night is also beneficial. Incorporating relaxation techniques such as mindfulness, meditation, yoga, and deep breathing is essential for naturally managing mood swings.

Maintaining a healthy diet with enough sleep can help deal with mood swings. Image courtesy: Adobe Stock

Is there a way to prevent mood swings?

To prevent mood swings, it is essential to adopt a proactive strategy. Establishing a consistent routine that includes adequate sleep, balanced meals, and regular physical activity is crucial, while also steering clear of sedentary behaviours. Stress is a primary contributor to mood fluctuations, and it can be effectively managed through mindful practices such as yoga, meditation, or simply taking a moment to pause during a hectic workday. Dr. Dandekar advises, "Cultivate the ability to respond to various situations with composure and strive not to be unsettled by unexpected events or challenges. Surround yourself with trustworthy individuals and build a supportive network for your emotional well-being."

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