Do you suffer from uncontrollable mood swings? If so, you’re not alone. According to a national study, more than 57 million people suffer from some type of mental health disorder, with mood swings being a common symptom. For some people, these mood fluctuations can make them feel like they’re on an emotional roller coaster with no help in sight. Over time, ongoing mood swings can impact your life and affect your personal relationships with others.
The good news is that you don’t have to live with uncontrollable mood swings. Help is available. Below is a closer look at the causes behind mood fluctuations and how to control mood swings.
Understanding Mood Swing Triggers
Before you can effectively cope with and treat your mood swings disorder, it’s important to first understand what factors could be triggering these emotional fluctuations. Here’s a look at some of the most common mood swing triggers.
- Undue or untreated stress
- Sleep disturbances
- Substance abuse
- Poor or change in diet
- Shift in weather conditions
- Past trauma
- Postpartum depression
- Hormonal changes
- Change in medication
- Significant life changes, such as the loss of a loved one or a breakup
- Mental health conditions, such as ADHD, depression, bipolar and anxiety
If you’re unsure what factors trigger your mood swings, start a daily journal. Detailing your daily activities and events may help you detect a pattern to your mood swings. For example, if you notice your mood swings are worse after a poor night’s sleep, that could be a trigger.
How to Cope With Mood Fluctuations
Understanding your specific triggers is just the first step. It’s also important to learn some coping tools you can use at the onset of a mood swing. Below is a look at some of the most effective coping strategies for controlling mood fluctuations. Keep in mind that not all strategies work for all people. You may need to try several options to identify the right coping tools for you.
- Yoga
- Meditation
- Aromatherapy
- Pet therapy
- Art therapy
- Journaling
- Deep breathing techniques
- Stress management therapy
Having these coping skills in place before you experience a mood swing can help minimize its impact and longevity. The more you practice using these coping skills, the better you’ll be able to control the mood fluctuations.
Lifestyle Changes Can Minimize Risk of Mood Swings
While coping strategies can help you minimize the impact of your mood swings, certain lifestyle changes can help reduce the risk of experiencing uncontrollable emotional fluctuations.
- Create a Regular Bedtime Routine
It’s important to create a regular bedtime routine. For example, try to follow the same steps each night and keep a consistent bedtime. It’s also important to turn off your electronics, including your TV, cellphone and tablet, about an hour before going to bed. These steps can help improve your sleep patterns. - Limit Your Use of Drugs, Alcohol and Caffeine
Alcohol, drugs and caffeine can all trigger mood swings. It’s important to avoid or limit these products. - Maintain a Healthy Diet
Following a well-balanced diet full of fresh, healthy foods can also minimize your risk of having mood swings. Along with increasing your consumption of healthy foods, be sure to avoid sugary and processed foods as much as possible. - Start a Fitness Program
Staying physically active can help reduce the impact of depression, anxiety and stress, all of which can contribute to mood swings. Get a membership to a local gym or start a walking program to ensure you stay active daily.
Seek Out Professional Help
The most effective way to control your mood swings is by working with a professional therapist. Be sure to find a counselor who specializes in mood disorders. Depending on your specific situation, your therapist will use a number of therapeutic treatments to help you successfully control your mood swings.
- Psychotherapy
One-on-one therapy with an experienced counselor can help you talk through some of the issues and stressors that may be causing your mood swings. - Cognitive Behavioral Therapy
Cognitive behavioral therapy can help you repair your negative thought patterns to help decrease the risk of mood swings. - Family or Couples Therapy
If other members of your family are impacted by your mood swings, family or couples counseling may be an additional option. - Medication
In some cases, medication can help control mood swings. This is especially true if you’re also dealing with a mental health condition such as anxiety or bipolar.
You don’t have to struggle with uncontrollable mood swings. Contact the Mental Health Hotline to get started.
