Mood Swings: When Your Emotions Are Like K-Dramas

We've all been there. Those days when you're feeling on top of the world, ready to conquer the universe, and then suddenly, a tiny thing can send you spiralling into a pit of despair. It's like your emotions are playing a game of kabaddi with your mental state, constantly tagging you in and out of different feelings.

A study published in 2022 has identified mood swings as a symptom overlapping with other psycho-emotional, physical, and behavioural symptoms during menstruation.

But what exactly causes these emotional roller coasters? Are they more common in one gender? And most importantly, how can we tame this wild ride and keep our emotions in check? Let's dive into the world of mood swings, exploring their causes, how they differ between genders, and practical tips to manage and prevent them. So, fasten your seatbelts, because this ride is about to get real!

What do mood swings feel like?

Mood swings are those sudden shifts in how we feel, moving from being upbeat and energetic to experiencing sadness, irritability, or anxiety. Mood is defined as a lasting feeling that a person experiences internally and it affects how they act and behave in the world around them.

It’s super important to talk about these feelings and seek support when needed, without feeling embarrassed or stigmatised. After all, taking care of our mental health is just as important as looking after our physical health! 

Mood swings can manifest in various ways, depending on the individual. Some common experiences include swinging from happiness to sadness or anger quickly. You might become easily annoyed or frustrated, feel tired and lacking energy, or experience increased or decreased appetite. Concentration difficulties are common, making it hard to focus on tasks. A persistent sense of worry or unease often accompanies mood swings, and many people struggle with sleep disturbances — either having trouble falling asleep or sleeping excessively. Understanding these symptoms is crucial for recognising when you're experiencing mood swings and taking appropriate steps to manage them.

Common causes of mood swings

Mood swings may occur for a variety of reasons, and many of these are heavily shaped by cultural and societal factors, especially in places like India. 

• Hormonal changes

Women often experience mood fluctuations due to hormonal shifts during menstruation, pregnancy, postpartum, and menopause. These changes can influence brain chemistry and emotional regulation, leading to irritability, sadness, or heightened emotions.

• Chronic stress

The fast-paced, high-pressure lifestyle many people lead today can cause ongoing stress. Persistent stress affects the nervous system and hormone levels, contributing to frequent mood changes and emotional exhaustion.

• Sleep deprivation

Lack of quality sleep can impair brain function and emotional stability. When the body doesn't get enough rest, it becomes harder to regulate emotions, increasing the likelihood of mood swings.

• Poor diet and nutrition

Diet lacking essential nutrients, such as omega-3 fatty acids, vitamins, and minerals, can negatively impact mood and energy levels. Excessive consumption of sugar, caffeine, or processed foods may also lead to emotional highs and crashes.

• Underlying physical health conditions

Conditions like thyroid disorders, diabetes, and heart disease can significantly affect mood due to hormonal imbalances or the emotional strain of living with chronic illness. These issues are often overlooked but play a crucial role in emotional well-being.

• Mental health disorders

Disorders such as depression, anxiety, bipolar disorder, and borderline personality disorder are major contributors to mood swings.

Mood swings in males vs females

While mood swings are often associated with women, men can experience them too. However, there are some key differences in how mood swings manifest in each gender:

Hormonal influences: Women's hormones fluctuate more dramatically throughout their menstrual cycle, pregnancy, and menopause, which can lead to more frequent and intense mood swings. These hormonal changes can also trigger physical symptoms like bloating, breast tenderness, and heart palpitations, which can further contribute to mood fluctuations.

Social expectations: Societal norms often encourage men to suppress their emotions, leading to bottled-up feelings that may manifest as irritability or outbursts. Men may also be less likely to seek help for mental health issues, leading to undiagnosed and untreated mood disorders.

Mental health conditions: Certain mental health conditions, such as bipolar disorder, borderline personality disorder, and anxiety, can affect both men and women. However, men may experience different symptoms, such as increased irritability, aggression, or substance abuse, which can be mistaken for other issues.

How to manage mood swings

If you're struggling with mood swings, there are several strategies you may try to manage them:

• Notice your triggers: Pay attention to what sets off your mood swings. Once you figure out your triggers, you can take steps to dodge or reduce them.

• Take care of yourself: Make time for self-care by doing things that boost your well-being. This means getting enough sleep, eating well, and moving your body regularly.

• Try stress-busting techniques: Add some relaxation practices to your daily life, like meditation, yoga, or deep breathing. They can help keep stress in check. 

• Don’t hesitate to get help: If your mood swings are intense or start affecting your everyday life, it might be a good idea to talk to a therapist or counsellor.

• Connect with friends and family: Spend time with the people you care about and share what’s on your mind. It can make a big difference.

• Cut back on caffeine, alcohol, and nicotine: These can make mood swings worse, so try to limit how much you consume.

• Stick to a routine: Keeping a consistent daily schedule can help keep your mood more stable.

Tips for preventing mood swings

Preventing mood swings involves a combination of lifestyle changes and stress management techniques. Prioritise quality sleep, aiming for 7-8 hours each night. A balanced diet rich in fruits, vegetables, and whole grains can stabilise blood sugar levels and improve mood. Regular physical activity, such as yoga or brisk walking, can reduce stress and boost endorphins.

Mindfulness techniques like meditation and deep breathing can help calm the mind and reduce anxiety. Consider journalling to track your moods and identify triggers. If you're struggling with persistent or severe mood swings, consult a healthcare professional to rule out underlying medical conditions and explore treatment options like therapy or medication. Remember, seeking help is a sign of strength, not weakness.

When should mood swings be treated by a healthcare provider?

While occasional mood swings are a normal part of life, there are times when they should be taken more seriously. If you find that your mood changes are frequent, unpredictable, or difficult to manage, especially if they begin to affect your relationships, work, or daily life, it’s important to consult a healthcare provider. This is particularly true if your mood swings are accompanied by symptoms such as ongoing sadness, anxiety, extreme irritability, or withdrawal from others. Seeking professional advice can help identify any underlying causes and ensure you receive the right support or treatment.

Conclusion 

It's normal to feel off sometimes. If you're dealing with mood swings, just know you're not the only one. Taking some simple steps to manage how you feel and reaching out for support can help you get through tough times. Pay attention to how you're feeling, both physically and mentally. If your mood swings are intense or stick around for a while, it’s a good idea to talk to a mental health professional. They can offer support and suggest ways to help you feel better that are tailored just for you.

Frequently Asked Questions

1. Are mood swings normal?

Absolutely! Many people have mood swings. If your mood swings are very strong, happen often, or disrupt your daily life, it could be a sign of a mental health issue.

2. Why do I have such intense mood swings?

Mood swings may be caused by a variety of factors, including hormonal changes, stress, lack of sleep, poor diet, medication side effects, underlying medical conditions, and mental health disorders.

3. How can I manage my mood swings?

Here are a few tips:

• Prioritise self-care: Get enough sleep, eat healthy, and exercise regularly.
• Practise stress-relief techniques: Meditation, yoga, and deep breathing can help.
• Connect with others: Spend time with loved ones and share your feelings.
• Limit caffeine, alcohol, and nicotine: These can worsen mood swings.
• Seek professional help: If your mood swings are severe, consider therapy or counselling.

4: Are mood swings more common in women?

Women are often linked to mood swings, but men can have them too. Hormonal changes, especially during menstruation, pregnancy, and menopause, can cause mood swings in women. Men can also experience mood swings due to stress, lack of sleep, or health problems.

5: Can mood swings be a sign of a serious health condition?

Yes, mood swings that are severe or happen often can be a sign of mental health issues like bipolar disorder or depression. They might also be related to health problems such as thyroid issues, diabetes, or heart disease. It is important to talk to a healthcare professional to check for any underlying causes.