Maybe you’re having a relatively relaxed day when a little worry suddenly makes your blood boil. Or maybe you’re watching a random commercial and catch yourself crying for no reason. If either or both sound familiar, you know how devastating rapid mood swings can be.
Most people deal with mood swings from time to time, but some may be more systematic than others, representing something bigger. Either way, there are simple steps you can take to keep moodiness to a minimum. Here’s what you need to know.
What are mood swings?
Mood swings are sudden and intense changes in your emotions.
It’s normal for your mood to change throughout the day to reflect your current situation. For example, your vibe will naturally be different when you’re lounging on the couch than when you’re stuck in bumper-to-bumper traffic on your morning commute.
Mood swings, however, can feel like an emotional roller coaster. You may suddenly switch from happy to sad, or calm to angry, and your emotions may feel out of control or unpredictable.
“Everyone has emotional ups and downs—it’s part of being human,” says Harold Hong, MD, a board-certified psychiatrist. “But mood swings are more intense, often come suddenly, and can feel out of proportion to what’s going on around you.”
Mood swings: Symptoms
When it comes to emotionally charged situations, some people are naturally more sensitive than others—and that’s okay. But if you’re dealing with mood swings, it can sometimes signal a health issue.
So how can you tell if you have a healthy emotional response versus extreme mood swings? According to Dr. Hong, some telltale signs of mood swings include:
- Sudden or extreme mood swings for no apparent reason
- Emotional changes that can disrupt your relationships, work, or daily activities
- A pattern of emotional changes that matches your menstrual cycle or the onset of perimenopause or menopause
“Hormonal mood swings also tend to come with other physical symptoms — such as fatigue, hot flashes, night sweats or changes in appetite,” adds Dr. Hong. “On the other hand, mood swings caused by mental health problems are usually more persistent and less cyclical. Talking to a health care provider and possibly getting your hormone levels checked can help determine the cause.”
What causes mood swings?
It may seem like mood swings strike for no good reason, but there are several factors that can cause these sudden ups and downs.
Hormones
“Hormones play a massive role in regulating our mood,” says Dr. Hong. “When they fluctuate, our emotional state often follows.” There are several main ways in which hormones can contribute to sudden mood swings:
- Your monthly cycle. Changes in estrogen and progesterone levels during the menstrual cycle can cause mood swings for many women, says Dr. Hong. One study found that 64 percent of women experience mood swings as a symptom of premenstrual syndrome (PMS).
- Periods of hormonal transition. Research suggests that major hormonal changes during perimenopause, menopause, and the postpartum period can have a profound effect on mood. “For example, during perimenopause, declining estrogen levels are associated with irritability, anxiety, and feelings of sadness,” says Dr. Hong. About 40 percent of women experience mood symptoms during perimenopause, and up to 85 percent of women experience mood swings after giving birth.
- Other hormonal changes. Anytime your hormones are slightly out of balance, it can affect your mood—and it can affect anyone. “Men are not immune to hormonal mood swings,” says Dr. Hong. “Testosterone levels naturally decline with age, and a sudden drop or imbalance can cause irritability and fatigue.”
Stress
“Stress is one of the biggest triggers of mood swings,” says Dr. Hong. “When you’re stressed, your body releases cortisol – which, in small doses, is beneficial. But when it builds up over time, it can wreak havoc on your mood, sleep and overall health.”
Lack of sleep
Research suggests that sleep deprivation can lead to a more negative mindset and make it harder to manage your emotions. “Sleep and mood are deeply intertwined,” says Dr. Hong. “Poor sleep can amplify irritability, anxiety, and emotional instability.”
Sedentary lifestyle
If you are not getting enough movement, this can also affect your well-being. One study found that just 30 extra minutes of sitting time per day led to an increase in mood disorders after just two weeks. “Exercise is one of the most powerful tools for stabilizing mood swings,” says Dr. Hong.
Poor nutrition
What you eat can affect brain function, including your ability to regulate your mood. Refined sugars are one of the biggest culprits – not only can they raise blood sugar, which can cause mood swings, but research suggests that consuming too much sugar can affect your emotional response to stress and anxiety. .
Basic conditions
Occasionally, mood swings can signal a more serious issue such as a mood disorder, a side effect of medication, or an underlying medical issue causing a hormonal imbalance. “If mood swings persist, become disruptive, or you feel overwhelmed, you should contact a health care professional,” says Dr. Hong.
How to reduce mood swings naturally
No matter what’s causing your mood swings, there are simple steps you can take to help stabilize your mood.
1. Exercise routinely
Regular activity not only benefits your physical health, but it can also help combat mood swings. “Moving your body releases endorphins—your brain’s natural ‘feel good’ chemicals—which can instantly improve your mood,” says Dr. Hong. “Aerobic activities such as jogging, brisk walking or swimming are particularly effective because they reduce stress hormones such as cortisol.”
Pilates and tai chi are also great because they combine physical movement with relaxation techniques.
2. De-stress constantly
Over time, chronic stress can lead to anxiety and fatigue, as the physiological response constantly puts you in an overwhelming and exhausting state of high alert. This can make it difficult to control your emotions, so it’s important to make stress relief part of your daily self-care routine.
“Techniques like deep breathing, mindful meditation, journaling or spending time in nature are simple but powerful ways to reduce stress,” says Dr. Hong. “Short breaks during a busy day can lower cortisol levels and improve emotional stability – so make time in your day for hobbies, relaxation and social connection.”
3. Spend time outside every day
In a study of more than 400,000 participants, researchers found that more exposure to outdoor light was associated with greater happiness and less depression.
“Natural light helps regulate your body’s internal clock and increases the production of vitamin D, which is essential for emotional health,” says Dr. Hong. “Being in nature also reduces stress hormones like cortisol, while increasing serotonin levels, helping you feel calmer and more balanced.”
4. Limit common trigger foods
“Too much sugar, caffeine, or alcohol can cause energy crashes and emotional swings,” says Dr. Hong. To keep your mood stable, he recommends eating a balanced diet of whole grains, fruits, vegetables and lean protein, along with omega-3 fatty acids for brain health and mood support.
5. Fill in your nutritional gaps
Along with eating a balanced diet, a supplement routine can help prevent you from missing out on specific nutrients that can help support a normal mood. Dr. Hong recommends including these:
- Omega-3 fatty acids – especially EPA and DHA, found in fish oil – can help support emotional health
- Vitamin D deficiency has been shown to negatively affect mood
- Calcium and magnesium may help relieve mood swings associated with PMS
- Vitamin B6 can help support brain function and emotional balance
6. Track your cycle
Hormonal mood swings often follow a pattern that matches your period. “Tracking your menstrual cycle can help you anticipate mood swings and plan for self-care,” says Dr. Hong. Small changes — like regular exercise, a balanced diet and consistent sleep — can go a long way toward easing hormone-related mood swings, he adds.
7. Aim for at least 7 hours of sleep
Sleep is a fundamental pillar of personal health, so it’s no surprise that it also helps with mood swings. “Continuous and quality sleep can help regulate your emotions and improve resilience to stress,” says Dr. Hong. He suggests aiming for at least seven hours of uninterrupted sleep, with a relaxing bedtime routine that ideally includes turning off your devices two hours before bed.
