What causes mood swings?
Common causes | What to do about mood swings | When to see a doctor | Tips for mild mood swings | Summary
Who can say they're always in a good mood, never irritable, and never in a bad mood? Nobody. Bad weather, a short night's sleep, or stress and excessive demands at work can quickly cause a change in mood. Simple mood swings are part of our everyday lives, and switching from high to low is therefore completely normal. Let's call it lifestyle mood swings. However, it's different when these sudden mood swings occur much more intensely and regularly, and may have physiological or pathological causes.
This article discusses the most common causes of mood swings in men and women, and provides treatment options and tips for prevention.
Common causes of mood swings
In this article we distinguish between 3 types of mood swings: lifestyle-related, physical, and psychological mood swings.
Lifestyle-related mood swings
Lifestyle-related mood swings are often caused by stress and pressures at work or in the family . However, poor nutrition with associated nutrient deficiencies or lack of sleep can also lead to a worsening of mood. Read some tips here on what to do about mild mood swings.
Physical mood swings
Physical mood swings are caused by physical factors . They are usually preceded by hormonal changes in the body. For example , during the menstrual cycle (PMS), pregnancy or during menopause. These examples already show that hormonal mood swings affect women more frequently . A 2006 NVC study found that 60% of women between 25 and 45 are subject to mood swings. This equates to 2 out of 3 women. [ 1 ] Interestingly, 80% accept this emotional stress without doing anything about it or seeing a doctor. Another physical cause can be a malfunction of the thyroid. Even though the thyroid is only a small organ, an underactive thyroid can trigger persistent fatigue and severe mood swings.
Mood swings during menopause (PMS)
Especially in the days before their period, many women experience periods of sudden bad mood and irritability. These moods can be part of premenstrual syndrome (PMS). [ 2 ]
Why is this? Starting at ovulation in the middle of the cycle, levels of the feel-good hormones estrogen and serotonin in the body decrease, reaching their lowest levels shortly before menstruation. Serotonin deficiency, in particular, has a direct impact on mood.
Mood swings during menopause
With the hormonal changes that occur during menopause, the likelihood of occasionally experiencing mood swings, unusual irritability, anxiety, restlessness, inner tension, and even depression increases. The onset, duration, and end of menopause vary from woman to woman.
Mood swings during pregnancy
The hormonal changes during pregnancy can lead to sudden mood swings as well as feelings of anxiety and vulnerability
These mood swings may be more pronounced in the first trimester and lessen once the body adjusts to fluctuating hormone levels. However, some women experience mood swings and an emotional rollercoaster throughout their pregnancy.
Mood swings due to the thyroid
Both hypothyroidism and hyperthyroidism can affect mood. The hormones produced by the thyroid gland directly affect metabolism and the brain, thus also influencing psyche and emotions . In Germany, 5 out of 100 people suffer from hypothyroidism [ 3 ].
Psychological mood swings
In addition to physical mood swings, there are extreme mood changes that are caused by a mental illness. These include, for example, depression, burnout, or bipolar disorder.
What to do about mood swings?
Mood swings are often due to certain life circumstances involving high stress or extraordinary emotional strain. However, if the emotional ups and downs persist for a longer period of time, or if these fluctuations occur suddenly and for no reason, and also have a significant impact on work and personal life, then consulting a doctor is the only appropriate course of action.
The doctor will try to determine possible causes through a detailed medical history. Mood diaries, in which the frequency and intensity of symptoms are recorded, can be very helpful.
Physical illnesses can be identified or ruled out through organic and hormonal tests. In the case of such illnesses, mood swings usually disappear with appropriate medication. If psychological causes are present, the doctor may refer the patient to a psychotherapist.
When to see a doctor for mood swings
Those affected should consult their doctor if their mood swings...
- regular, intense changes between highs and lows are
- the phases are persistent (over several days).
- Mood swings “without reason” cannot be explained.
- severely affect their lives - work, relationships, friendships
Tips for mild mood swings
If you experience mild mood swings, you can do something yourself. But what helps against mood swings?
Medicinal plants: There are several calming herbal remedies that can have a mood-regulating effect. Valerian, lavender, lemon balm, passionflower, and St. John's wort are examples.
Studies have confirmed that St. John's wort relieves nervous restlessness and has a mood-enhancing effect. [ 4 ] But importantly, pregnant and breastfeeding women are not recommended to take St. John's wort and the effect of the contraceptive pill can be weakened.
Healthy diet: Bad moods and mood swings can be alleviated with a healthy diet, especially with plenty of foods rich in vitamins and nutrients. By consuming these foods, you're doing something good for your body, mind, and spirits. Omega-3 fatty acids, found in walnuts, fish, and flaxseed oil, for example, can also help stabilize your mood. In these articles, we reveal 6 foods that promote a good mood and 5 foods that have stress-reducing properties.
Vitamin D: For improved mood, it's worth bringing your vitamin D levels into an optimal range. According to recent studies, low vitamin D levels almost double the risk of developing depression.[ 4 ].
L-Tryptophan / 5-HTP: L-tryptophan is a protein building block that can also be obtained through the diet. It is a component of milk, cheese, potatoes, nuts, and beef, among other foods. L-tryptophan is the precursor to 5-HTP, which in turn is the precursor to serotonin, our happiness hormone.
Better sleep: To make it easier to fall asleep and stay asleep, it's important to find mental peace. Meditation and relaxation exercises, yoga, and autogenic training can help you unwind. To prevent hours of tossing and turning in bed, serotalin® Rapid Melatonin Spray can help shorten the time it takes to fall asleep. The administered melatonin takes effect within a very short time and ensures rapid onset of sleep.
Sharing: It's not only important to turn to someone and talk in times of stress, emotional chaos, or crisis. Sharing your thoughts makes it easier for both you and the people around you to deal with your mood swings.
Summary
In most cases, a person's emotions will calm down within a few hours or days. If the mood swings are due to an underlying physical or psychological problem, treating that issue can help those affected control their emotions.
Occasional mild to moderate mood swings are a normal part of life. They may occur more frequently at certain times, such as during significant life changes or during hormonal fluctuations due to menstruation and pregnancy.
Many things can help prevent mood swings. These include establishing and maintaining a daily routine, a healthy diet, taking appropriate supplements, getting enough sleep, regular exercise, finding ways to cope with stress, and connecting with others.
Intense, persistent, or recurring mood swings may indicate an underlying problem. In these cases, it's best to see a doctor. A doctor or mental health professional can diagnose these conditions and recommend treatment.
With treatment, most people with mental health problems can learn to manage their feelings and improve their quality of life.
Important note: The general information on this page is in no way a substitute for professional advice or treatment by trained doctors.
