Things to know about Mood swings in women

Mood swings are something that many women experience at different stages of life. These abrupt changes in emotions can range from feeling irritable and angry to being sad or overly happy. While mood swings in women are a natural part of life, they can sometimes become frequent and intense, affecting a woman's personal and professional life. Women suffering from this disorder really want to know how to control mood swings.

In this article, we will guide you on the causes of mood swings in women and how to control mood swings.

Causes of Mood Swings in Women

There are different causes of mood swings in women

1: Hormonal Changes

Estrogen and progesterone chemicals inside the female human body mainly generate mood swings. Women experience their biggest hormone fluctuations in four significant periods: puberty, menstruation, pregnancy, and menopause.

When people experience menstrual periods, their bodies commonly develop premenstrual syndrome (PMS), which causes both mood swings and irritability in addition to depression. The Journal of Clinical Psychiatry conducted research which discovered that from 50% up to 80% of all women experience mood changes either before or during their menstrual period.

The natural hormonal changes of pregnancy trigger abrupt changes in mood.

A scientific study published in The Journal of Reproductive Medicine(2007) proved that hormonal changes within pregnancy would trigger emotional side effects, including irritability and moodiness alongside anxiety.

2: Mental and Emotional Stress

Mood remains highly sensitive to stress, which is the top contributing factor. Women who encounter work-related or relationship stress or personal hurdles may develop sudden changes in mood as one sign of emotional distress.

When stress occurs the body sends hormones including cortisol and adrenaline into circulation which disrupts emotional regulation functions. The American Journal of Psychiatry (2009) published research indicating that persistently elevated stress levels change brain regions which control mood, therefore rendering women more prone to mood instability.

Additionally, Physical stresses, including inadequate Sleep and unhealthy eating habits, along with mental stress, tend to intensify mood fluctuations in women. The management of hormonal balance becomes challenging for women under chronic stress because their body functions suffer from hormonal imbalance deficits.

3: Depression and Anxiety

Depression and anxiety disorders create powerful links with the development of mood swings. The risk of these conditions runs higher among women, resulting in serious changes to their emotional state.

The Lancet Psychiatry published research (2015), which revealed women receive two times more depression diagnoses than men, along with more intense experiences of mood swings during depression. Ladies who have anxiety disorders tend to deal with fast-changing moods, per research from The Journal of Affective Disorders 2014, according to that publication.

4: Sleep Problems

Women experience major mood swings because they do not obtain adequate rest. Insufficient rest among women tends to produce feelings of irritability along with anxiety or depression. A person needs sufficient Sleep to preserve their emotional stability. Sleep deprivation modifies brain functioning according to research in Sleep (2007), which shows it weakens emotional control and impairs stress response mechanisms.

Moreover, Women who have insomnia as well as other sleep problems face an increased risk of emotional changes. Repeatedly poor sleep patterns frequently result in enduring mood fluctuations that would negatively influence their life satisfaction.

How to Manage Mood Swings

You can manage mood swings in a few ways, such as

1: Balanced Diet

Intake of nutritious combinations of food constitutes a vital factor for maintaining emotional steadiness. Studies prove that eating fish and consuming nuts and seeds can lower inflammation and enhance mood quality to help manage the swings of mood.

A scientific article published in The Journal of Clinical Psychiatry (2015) demonstrated that omega-3 fatty acids demonstrate potential in reducing depressive symptoms as well as anxiety symptoms that lead to fluctuations in mood.

Blood sugar control through whole grains and vegetables can stop irritability that develops from low blood sugar levels.

2: Exercise to Boost Mood

Strenuous activities yield positive effects on mood while decreasing stress levels. Arduous physical work triggers endorphins to flow through the body, thus allowing people to feel better while managing their mood patterns. The Psychosomatic Medicine (2008) research shows that exercise produces comparable results to medications for treating mild to moderate depression and anxiety along with their associated mood swings. Performing exercise regularly improves sleep quality and reduces stress while boosting your energy supply to the body.

3: Mindfulness and Relaxation Practices

Stress-relieving practices such as meditation, yoga, and deep-breathing exercises can help reduce the intensity and frequency of mood swings. A study in The Journal of Alternative and Complementary Medicine (2011) found that mindfulness-based stress reduction (MBSR) significantly reduced emotional fluctuations and helped manage stress. Practising these techniques regularly can help women maintain emotional balance.

4: Get Enough Sleep

Ensuring good sleep hygiene is essential for managing mood swings. Aim for 7-9 hours of Sleep each night and establish a relaxing bedtime routine. Avoiding stimulants like caffeine or electronics before bed can improve sleep quality. A study in Sleep Medicine Reviews (2014) found that improving sleep quality can reduce irritability and improve mood regulation.

5: Therapy and Medication

If mood swings are severe or linked to a mental health condition, it's important to seek help from a healthcare provider. Cognitive behavioural therapy (CBT) has been shown to be effective in treating anxiety and depression, both of which can cause significant mood swings. In some cases, medications such as antidepressants or hormone therapy may be prescribed to help manage mood fluctuations and provide relief.

6: Herbal Supplements

Certain herbal supplements have been shown to help with mood swings in women. Herbs like Black Cohosh, St. John’s Wort, and Valerian Root have calming effects and can help regulate emotions during hormonal fluctuations. Studies published in The Journal of Clinical Psychopharmacology (2011) show that St. John’s Wort may improve mood and reduce feelings of anxiety and depression.

7: Limit Caffeine and Sugar Intake

Caffeine and sugar can exacerbate mood swings by causing fluctuations in blood sugar levels and increasing feelings of anxiety. Reducing the intake of caffeine and refined sugars can help stabilize mood and promote better emotional control. A study in The Journal of Affective Disorders (2014) found that high caffeine consumption can lead to increased irritability and anxiety.

8: Social Support

Having a strong support system is key in managing emotional ups and downs. Spending time with family, friends, or joining social groups where you feel understood can reduce feelings of loneliness and provide comfort during tough emotional times. Research from Psychology and Health (2011) emphasizes the importance of social support for reducing stress and improving mental well-being.

9: Avoiding Triggers

Identifying and avoiding specific triggers that lead to mood swings can be a useful strategy. For instance, some women may experience more intense mood changes due to certain foods, stressful situations, or lack of sleep. Keeping track of these triggers through a journal can help in finding the right strategies to avoid them.

10: Self-Care and Relaxation

In addition to mindfulness, it’s important to engage in activities that bring you joy and relaxation. This could be reading, walking in nature, listening to music, or even taking a warm bath. These activities can help ease the mind and lower the intensity of mood swings. Research shows that engaging in enjoyable activities can significantly reduce stress and promote better mood regulation.

11: Journaling or Writing Therapy

Journaling can help women express their emotions and gain clarity about what’s contributing to their mood swings. Writing about your feelings and experiences can serve as a form of emotional release, helping to reduce stress and prevent emotional build-up. Studies have found that expressive writing can help individuals cope with emotional distress and reduce mood fluctuations.

12: Consider Hormonal Treatments

For women experiencing severe mood swings due to hormonal imbalances, consulting with a doctor about hormone replacement therapy (HRT) or birth control options can help regulate hormone levels and reduce mood swings. Hormonal treatments can stabilize estrogen and progesterone levels, thus lessening the severity of mood swings.

13: Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a widely recognized form of talk therapy that focuses on changing negative thought patterns and behaviors. CBT can help women manage mood swings by addressing the root cause of emotional distress, including thoughts and behaviors related to stress, anxiety, or depression. Numerous studies, including one published in The American Journal of Psychiatry (2005), have shown CBT to be an effective treatment for managing mood swings and emotional instability.

14: Practice Positive Self-Talk

Positive self-talk can help shift your mindset and promote a more balanced emotional state. Women experiencing mood swings often focus on negative thoughts, which can worsen their emotional state. By practicing positive affirmations or challenging negative thoughts, women can better manage their emotions. Studies in Psychological Science (2010) indicate that positive self-talk can reduce stress and improve emotional health.

15: Time Management

Overloading your schedule can increase stress and lead to mood swings. Time management and setting boundaries can help reduce stress and give women more control over their daily activities. Prioritizing tasks, setting realistic goals, and making time for self-care are important steps in managing emotions and maintaining a balanced lifestyle.

Conclusion

Mood swings are a natural part of life for many women, but when they become intense or persistent, they can affect their quality of life. Understanding the causes—from hormonal changes and stress to mental health conditions—can help women address the root of their emotional fluctuations. By maintaining a healthy lifestyle, managing stress, and seeking professional help when needed, women can better manage mood swings and improve their emotional well-being.