{"id":13006,"date":"2025-01-18T03:13:29","date_gmt":"2025-01-17T20:13:29","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=13006"},"modified":"2025-01-18T03:13:29","modified_gmt":"2025-01-17T20:13:29","slug":"mood-swings-symptoms-causes-and-prevention","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=13006","title":{"rendered":"Mood Swings: Symptoms, Causes, and Prevention"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p data-pm-slice=\"1 1 []\">Maybe you\u2019re having a relatively relaxed day, when a minor inconvenience suddenly makes your blood boil. Or perhaps you\u2019re watching a random commercial and catch yourself crying for no reason. If either or both sound familiar, you know how disruptive rapid mood swings can be.<\/p>\n<p>Most people deal with mood swings from time to time, but some can be <a title=\"more systemic\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/hormonal-imbalance-symptoms\" target=\"_blank\" rel=\"noopener\">more systemic<\/a> than others, representing something larger. Either way, there are simple steps you can take to keep moodiness to a minimum. Here\u2019s what you need to know.<\/p>\n<h2>What Are Mood Swings\u200b?<\/h2>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-179076\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/01\/17092659\/mood-swings-600-what-are.jpg\" alt=\"stressed woman at home | Mood Swings\" width=\"601\" height=\"400\"\/><\/p>\n<p>Mood swings are sudden and intense changes in your emotions.<\/p>\n<p>It\u2019s normal for your mood to shift throughout the day to reflect your current situation. For example, your vibe is naturally going to be different when you\u2019re relaxing on your couch than when you\u2019re stuck in bumper-to-bumper traffic on your morning commute.<\/p>\n<p>Mood swings, however, can feel like an emotional rollercoaster. You may abruptly go from happy to sad, or from calm to angry, and your emotions may feel out of control or unpredictable.<\/p>\n<p>\u201cEveryone has emotional ups and downs \u2014 it\u2019s part of being human,\u201d says <a href=\"https:\/\/newwatersrecovery.com\/contributor\/dr-harold-hong-md\/\" target=\"_blank\" rel=\"noopener\">Harold Hong, MD<\/a>, a board-certified psychiatrist. \u201cBut mood swings are more intense, often come on suddenly, and can feel disproportionate to what\u2019s happening around you.\u201d<\/p>\n<div class=\"shakeology_ad clearfix\">Get relief from symptoms of hormonal imbalance \u2014 like mood swings \u2014 with Belle Vitale, a complete lifestyle program. <a href=\"https:\/\/www.bodi.com\/us\/en\/s\/fitness\/belle-vitale?ICID=BLOG_BELLE\" target=\"_blank\" rel=\"noopener\">Click here to learn more.<\/a><\/div>\n<h2>Mood Swings: Symptoms<\/h2>\n<p>When it comes to emotionally-charged situations, some people are naturally more sensitive than others \u2014\u00a0and that\u2019s OK. But if you\u2019re dealing with mood swings, that can sometimes signal an underlying health issue.<\/p>\n<p>So, how can you tell if you\u2019re having a healthy emotional response versus extreme mood swings? According to Dr. Hong, some telltale signs of mood swings include:<\/p>\n<ul>\n<li>Sudden or extreme changes in mood for no apparent reason<\/li>\n<li>Emotional shifts that can disrupt your relationships, work, or daily activities<\/li>\n<li>A pattern of emotional changes that aligns with your menstrual cycle or the start of perimenopause or menopause<\/li>\n<\/ul>\n<p>\u201cHormonal mood swings also tend to come with other physical symptoms \u2014 like fatigue, hot flashes, <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-reduce-night-sweats\" target=\"_blank\" rel=\"noopener\">night sweats<\/a>, or changes in appetite,\u201d Dr. Hong adds. \u201cOn the other hand, mood swings caused by mental health issues are typically more persistent and less cyclical. Speaking with a healthcare provider and possibly getting your hormone levels checked can help pinpoint the cause.\u201d<\/p>\n<h2>What Causes Mood Swings\u200b?<\/h2>\n<p>It may feel like mood swings strike for no good reason, but there are a few factors that can trigger these sudden highs and lows.<\/p>\n<h3>Hormones<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179075\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/01\/17092652\/mood-swings-600-hormones.jpg\" alt=\"woman pondering on porch | Mood Swings\" width=\"600\" height=\"400\"\/><\/p>\n<p>\u201c<a title=\"Hormones\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/hormonal-imbalance-symptoms\" target=\"_blank\" rel=\"noopener\">Hormones<\/a> play a massive role in regulating our mood,\u201d Dr. Hong says. \u201cWhen they fluctuate, our emotional state often follows.\u201d There are a few key ways in which hormones can contribute to sudden changes in mood:<\/p>\n<ul>\n<li><strong>Your monthly cycle.<\/strong> Changes in estrogen and progesterone levels throughout the menstrual cycle can cause mood swings for many women, Dr. Hong says. One study found that <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00737-022-01261-5\" target=\"_blank\" rel=\"noopener\">64 percent of women<\/a> experience mood swings as a symptom of premenstrual syndrome (PMS).<\/li>\n<li><strong>Hormone transition periods. <\/strong><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4335177\" target=\"_blank\" rel=\"noopener\">Research suggests<\/a> the major hormonal shifts during perimenopause, menopause, and the postpartum period can have a profound effect on mood. \u201cFor example, during perimenopause, dropping estrogen levels are linked to irritability, anxiety, and feelings of sadness,\u201d Dr. Hong says. Around <a href=\"https:\/\/www.acog.org\/womens-health\/experts-and-stories\/the-latest\/mood-changes-during-perimenopause-are-real-heres-what-to-know\" target=\"_blank\" rel=\"noopener\">40 percent of women<\/a> experience mood symptoms during perimenopause, and up to <a href=\"https:\/\/www.med.unc.edu\/psych\/wmd\/resources\/mood-disorders\/perinatal\/#:~:text=Many%20women%20have%20a%20variety,Poor%20concentration\" target=\"_blank\" rel=\"noopener\">85 percent of women<\/a> deal with postpartum mood swings.<\/li>\n<li><strong>Other hormone changes. <\/strong>Any time your hormones are a bit out of balance, it can impact your mood \u2014\u00a0and that can affect anyone. \u201cMen aren\u2019t immune to hormonal mood swings,\u201d Dr. Hong says. \u201cTestosterone levels naturally decline with age, and sudden drops or imbalances can cause irritability and fatigue.\u201d<\/li>\n<\/ul>\n<h3>Stress<\/h3>\n<p>\u201cStress is one of the biggest drivers of mood swings,\u201d Dr. Hong says. \u201cWhen you\u2019re stressed, your body releases <a title=\"cortisol\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-to-lower-cortisol-naturally\" target=\"_blank\" rel=\"noopener\">cortisol<\/a> \u2014 which, in small doses, is helpful. But when it builds up over time, it can wreak havoc on your mood, sleep, and overall health.\u201d<\/p>\n<h3>Lack of sleep<\/h3>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8193556\/\" target=\"_blank\" rel=\"noopener\">Research suggests<\/a> skimping on sleep can lead to a more negative mindset and make it harder to manage your emotions. \u201cSleep and mood are deeply intertwined,\u201d Dr. Hong says. \u201cPoor sleep can amplify irritability, anxiety, and emotional instability.\u201d<\/p>\n<h3>Sedentary lifestyle<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179074\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/01\/17092644\/mood-swings-600-sedentary.jpg\" alt=\"watching tv on couch | Mood Swings\" width=\"602\" height=\"394\"\/><\/p>\n<p>If you\u2019re not getting enough movement, that can also affect your wellbeing. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4771942\/\" target=\"_blank\" rel=\"noopener\">One study<\/a> found that just 30 extra minutes of sedentary time per day led to increased mood disturbances after only two weeks. \u201cExercise is one of the most potent tools for stabilizing mood swings,\u201d Dr. Hong says.<\/p>\n<h3>Poor nutrition<\/h3>\n<p>What you eat can <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC2805706\/#:~:text=Dietary%20factors%20can%20affect%20multiple,are%20associated%20with%20synaptic%20plasticity.\" target=\"_blank\" rel=\"noopener\">affect brain function<\/a>, including your ability to regulate mood. <a title=\"Refined sugars\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/refined-carbs\" target=\"_blank\" rel=\"noopener\">Refined sugars<\/a> are one of the biggest culprits \u2014\u00a0not only can they <a title=\"spike your blood sugar\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-are-glucose-spikes-harmful\" target=\"_blank\" rel=\"noopener\">spike your blood sugar<\/a>, which can trigger mood swings, but <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0149763418308613\" target=\"_blank\" rel=\"noopener\">research suggests<\/a> that excessive sugar consumption can affect your emotional response to stress and anxiety.<\/p>\n<h3>Underlying conditions<\/h3>\n<p>Occasionally, mood swings can signal a more serious issue such as a mood disorder, a medication side effect, or an underlying medical issue that\u2019s causing a hormone imbalance. \u201cIf mood swings persist, become disruptive, or feel overwhelming, you should contact a healthcare professional,\u201d Dr. Hong says.<\/p>\n<h2>How to Reduce Mood Swings Naturally<\/h2>\n<p>No matter what\u2019s causing your mood swings, there are simple steps you can take to help stabilize your mood.<\/p>\n<h3>1. Exercise routinely<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179073\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/01\/17092637\/mood-swings-600-exercise.jpg\" alt=\"woman doing kettlebell swing | Mood Swings\" width=\"600\" height=\"400\"\/><\/p>\n<p>Regular activity not only benefits your physical health, but it can also help to combat mood swings. \u201cMoving your body releases <a title=\"endorphins\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/how-fitness-leads-to-happiness\" target=\"_blank\" rel=\"noopener\">endorphins<\/a> \u2014 your brain\u2019s natural \u2018feel-good\u2019 chemicals \u2014 which can immediately improve your mood,\u201d Dr. Hong says. \u201c<a title=\"Aerobic\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/anaerobic-vs-aerobic-exercise\" target=\"_blank\" rel=\"noopener\">Aerobic<\/a> activities like running, brisk walking, or swimming are particularly effective because they reduce stress hormones like cortisol.\u201d<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/programs\/xb-pilates\/start-here\" target=\"_blank\" rel=\"noopener\">Pilates<\/a>\u00a0and <a title=\"tai chi\" href=\"https:\/\/www.beachbodyondemand.com\/programs\/tai-cheng\/start-here?ICID=BLOG_TC&amp;refsource=Blog\" target=\"_blank\" rel=\"noopener\">tai chi<\/a> are also excellent because they combine physical movement with relaxation techniques.<\/p>\n<h3>2. De-stress consistently<\/h3>\n<p>Over time, chronic stress can lead to anxiousness and fatigue, as the physiological response persistently places you in a harrowing and exhausting state of high alert. This can can make it difficult to control your emotions, so it\u2019s important to make stress relief part of your daily <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/self-care-routine\" target=\"_blank\" rel=\"noopener\">self-care routine<\/a>.<\/p>\n<p>\u201cTechniques like deep breathing, <a title=\"mindfulness meditation\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/meditation-for-beginners\" target=\"_blank\" rel=\"noopener\">mindfulness meditation<\/a>, journaling, or <a title=\"spending time in nature\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/mental-health-benefits-of-being-outside\" target=\"_blank\" rel=\"noopener\">spending time in nature<\/a> are simple yet powerful ways to reduce stress,\u201d Dr. Hong says. \u201cShort breaks during a hectic day can lower cortisol levels and improve emotional stability \u2014\u00a0so build time into your day for hobbies, relaxation, and social connections.\u201d<\/p>\n<h3>3. Spend time outdoors daily<\/h3>\n<p>In <a title=\"a study\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34488088\/\" target=\"_blank\" rel=\"noopener\">a study<\/a> of more than 400,000 participants, researchers found that more exposure to outdoor light was associated with greater happiness and fewer dips in mood.<\/p>\n<p>\u201cNatural light helps regulate your body\u2019s internal clock and boosts <a title=\"vitamin D\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/foods-high-in-vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a> production, which is essential for emotional health,\u201d Dr. Hong says. \u201cBeing in nature also reduces stress hormones like cortisol while increasing serotonin levels, helping you feel calmer and more balanced.\u201d<\/p>\n<h3>4. Limit common trigger foods<\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-179072\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2025\/01\/17092628\/mood-swings-600-alcohol.jpg\" alt=\"alcoholic beverages | Mood Swings\" width=\"600\" height=\"406\"\/><\/p>\n<p>\u201c<a title=\"Too much sugar\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/signs-eating-too-much-sugar\" target=\"_blank\" rel=\"noopener\">Too much sugar<\/a>, <a title=\"caffeine\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/too-much-caffeine\" target=\"_blank\" rel=\"noopener\">caffeine<\/a>, or alcohol can cause energy crashes and emotional swings,\u201d Dr. Hong says. To keep your mood steady, he recommends eating a balanced diet of <a title=\"whole grains\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/why-whole-grains-can-help-you-live-longer\" target=\"_blank\" rel=\"noopener\">whole grains<\/a>, fruits, vegetables, and <a title=\"lean proteins\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/lean-protein-foods\" target=\"_blank\" rel=\"noopener\">lean proteins<\/a>, along with <a title=\"omega-3 fatty acids\" href=\"https:\/\/www.beachbodyondemand.com\/blog\/are-you-eating-enough-healthy-fats\" target=\"_blank\" rel=\"noopener\">omega-3 fatty acids<\/a> for brain health and mood support.<\/p>\n<h3>5. Fill in your nutritional gaps<\/h3>\n<p>Along with eating a balanced diet, a supplement routine can help ensure you\u2019re not missing out on specific nutrients than can help to support a normal mood. Dr. Hong recommends including these:<\/p>\n<ul>\n<li><strong>Omega-3 fatty acids<\/strong> \u2014 particularly EPA and DHA, found in fish oil \u2014 may help <a title=\"support emotional health\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4540034\/#:~:text=revision%20under%20review).-,Biological%20Mechanisms%20Underlying%20Omega%2D3%20PUFAs'%20Psychotropic%20Effects,summarize%20a%20few%20possible%20explanations.\" target=\"_blank\" rel=\"noopener\">support<\/a> emotional health<\/li>\n<li><strong>Vitamin D<\/strong> deficiency has been shown to <a title=\"positively influence\" href=\"https:\/\/www.scielo.br\/j\/clin\/a\/VG46FXRC3xJCtS8xRFfWVTR\/?lang=en\" target=\"_blank\" rel=\"noopener\">negatively impact<\/a> mood<\/li>\n<li><strong>Calcium and magnesium<\/strong> may help <a title=\"benefit\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7716601\/\" target=\"_blank\" rel=\"noopener\">benefit<\/a> PMS-related mood swings<\/li>\n<li><strong>Vitamin B6<\/strong> may help <a title=\"help support\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14584010\/#:~:text=Vitamin%20B6%2C%20comprising%20three%20chemically,increase%20in%20blood%20homocysteine%20levels.\" target=\"_blank\" rel=\"noopener\">support<\/a> brain function and emotional balance<\/li>\n<\/ul>\n<h3>6. Track your cycle<\/h3>\n<p>Hormonal mood swings often follow a pattern that aligns with your period. \u201cTracking your menstrual cycle can help you anticipate mood changes and plan self-care,\u201d Dr. Hong says. Small changes \u2014 like regular exercise, a balanced diet, and consistent sleep \u2014 can go a long way toward easing hormone-related mood swings, he adds.<\/p>\n<h3>7. Aim for at least 7 hours of sleep<\/h3>\n<p>Sleep is a foundational pillar of personal health, so it\u2019s no surprise that it helps with mood swings too. \u201cConsistent, quality sleep can help regulate your emotions and improve resilience to stress,\u201d Dr. Hong says. He suggests aiming for at least seven hours of uninterrupted sleep, with a relaxing bedtime routine that ideally includes <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/what-is-blue-light\" target=\"_blank\" rel=\"noopener\">powering down your devices<\/a> two hours before you go to bed.<\/p>\n<\/p><\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/mood-swings\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maybe you\u2019re having a relatively relaxed day, when a minor inconvenience suddenly makes your blood boil. Or perhaps you\u2019re watching a random commercial and catch yourself crying for no reason. If either or both sound familiar, you know how disruptive rapid mood swings can be. Most people deal with mood swings from time to time, &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-13006","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13006","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13006"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/13006\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13006"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13006"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13006"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}