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Mood changes: what they are, and 9 tips to control them

Mood changes: what they are, and 9 tips to control them

September 20, 2022

Many of us have experienced this situation: in a normal day in which we feel good and everything seems to go smoothly, some thought or circumstance appears that suddenly makes our mood change and we begin to feel bad: more sad or stressed; Anguished or thoughtful.

If these mood swings happen more frequently, they can get to condition our relationships and day to day. Then, We will see what are the smoke changes, what are their possible causes and we will offer a series of keys to manage them better.

  • Related article: "Differences between emotions and feelings"

What are mood swings?

Alterations in mood or sudden mood swings consist of a series of emotional swings that appear suddenly and in which the person experiences different emotions in a very short period of time.


At this time the person can move from a jovial or satisfied mood to a deep anguish or an intense nervousness without anything happening that directly or consciously provokes it.

Emotional instability can cause numerous interferences in the daily life rhythm of the person, both on a personal, social or work level.

Although usually these mood swings have been attributed to women in greater due, because of the relationship they have with the hormonal changes of menstruation or menopause, the truth is that these can occur in any sex or age .

  • You may be interested: "Premenstrual syndrome: causes, symptoms, treatment and remedies"

Common causes

There are many causes that can cause sudden mood swings. Some of these changes may be due to factors or external events, hormonal changes or certain conditions or mental disorders background.


Some of these causes include:

  • Adolescence.
  • Premenstrual syndrome (PMS).
  • Menopause .
  • Eating disorder.
  • Personality disorder as borderline or histrionic personality disorder.

However, there are many cases or moments when it is not easy to determine what caused a sudden mood change. The emergence and management of emotions is such a variable fact and that it is affected by so many factors that in many occasions it is difficult to know how to concretize what is affecting us.

Keys to manage mood changes

Although sometimes associated with some type of condition, it is completely natural to experience mood swings when a series of events in our lives that overwhelm or distress us.

Experiencing emotional swings is common However, if we do not know how to manage or manage them properly, they can end up interfering in our social relationships or in our dealings with other people.


In the same way, they can mean a decrease in our work performance, since these emotional changes and a low mood can lead to demotivation, apathy and a lack of productivity.

In order to better cope with these changes we present a series of keys both to control and to avoid these mood swings. And there is a series of keys, strategies or guidelines to follow when we perceive that we are experiencing less emotional stability. These guidelines will help you manage your mood swings once they have appeared and your mood in general is likely to improve.

1. Establish a series of soothing routines

Nobody better than ourselves to know what things relax us, calm or calm us and what others can activate us even more. Therefore, it is advisable to find a series of routines or places with which we can stabilize our emotions .

Routines like listening to some music, going for a walk or having a hot drink can help us to calm our mood. Once identified our ideal routine we must complete it every time a change of mood appears. Little by little it will become a kind of ritual that will help us more and more.

2. Know when to get away

Being aware of when our mood is interfering with interactions with others is essential. Knowing when our emotions can control us is vital for interrupt a discussion that we know in advance that we will not be able to face .

Sudden mood swings tend to be more marked by arguments, so it's worthwhile to step aside for a few moments and come back when our mind is clearer and our spirits are back to normal.

3. Think before you speak

This point is closely related to the previous one. Another key key for mood swings do not dominate us is that of stop for a moment to think before answering the other person moved by our emotions.

4. Rest from time to time

In many of the moments when we experience sudden changes in our mood or in our mood a good option is to take a few moments to Rest and calm emotional instability.

A change of context or place is useful to clear our ideas. In cases where emotions invade us, it is highly recommended to stop for a moment, count to ten and distract ourselves with anything else that helps us relax.

5. Exercise

Perform exercise increases the levels of dopamine in the blood . This neurotransmitter plays an essential role in regulating our mood and making us feel better.

However, it is not necessary to perform a large amount of exercise per day. Taking small walks of about 30 minutes can help us manage and contain the negative emotions that can appear during an episode of mood swings.

  • Related article: "Dopamine: 7 essential functions of this neurotransmitter"

6. Talk to someone you trust

When mood swings invade us and anguish takes over, it can be helpful to speak with a person of trust.

Manifesting our concerns and expressing our feelings to someone with whom we can trust will make us feel better, calm our spirits and, something very important, will make us not feel alone in these situations.

However, if these mood changes appear recurrently, It is best to go to a psychologist or mental health specialist in the medical field who can help us.

7. Write

Writing about our feelings can be a great help when it comes to venting, putting our ideas in order and be aware of what circumstances trigger or facilitate these changes .

If in addition, we register these changes daily we can be much more aware of our fluctuations, know what causes them or if there is a certain pattern of behavior. In this way it will be easier for us to foresee them and, as far as possible, avoid them.

8. Know what causes us mood swings

Although on many occasions we are not aware of the stimuli or events that alter our mood , it is advisable to know what situations, seasons or stimuli can have an effect on our mood.

For example, if we know that sudden mood swings can occur during premenstrual syndrome, it will be somewhat easier to manage them.

9. Requests professional help

Although these mood swings are normal and can appear without being associated with any type of mental or emotional condition, if these occur repeatedly They can interfere in a serious way in our day to day.

In addition, feelings of distress may intensify and, if we do not learn to manage them, mood swings may appear more and more often. Therefore, it is important to seek professional help and a psychologist or mental health specialist to guide us and help manage these ups and downs.

Bibliographic references:

  • Thayer, Robert E. (1989). The Biopsychology of Mood and Arousal. New Yok, NY: Oxford University Press.
  • N Dubey, J F Hoffman, K Schuebel, Q Yuan, P E Martinez, L K Nieman, D R Rubinow, P J Schmidt & D Goldman. (2017). Molecular Psychiatry volume 22.

10 ways to control mood swings || (September 2022).


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