ARGH! One day, you're the happiest person in the world; the next, a black cloud looms over your joy like a shadow. In other words, you're experiencing mood swings. So, what’s next?
There are several reasons why you may be struggling with mental ups and downs.
In this article, we look at 4 common causes of mood swings.
But remember, if you're struggling with severe mood swings and repeatedly feeling down in the dumps, it might be a good idea to talk to a healthcare professional. There is always help available.
Mood swings can be caused by changes in both hormones and lifestyle. But it can also be due to illness. This article is about the former: fluctuations caused by hormonal changes and lifestyle.
A very common cause of mood swings is simply that you are suffering from PMS, or premenstrual syndrome.
The signs of PMS often appear 1 to 2 weeks before your period. In addition to mood swings, PMS can cause fatigue, changes in appetite, low mood and bloating.
As many as 90% of women of childbearing age experience PMS-like symptoms before their period. The severity of these symptoms can vary from month to month, and while for some it gets worse with age, for others it gets better.
The cause of PMS is still not fully understood. Some researchers theorise that it's due to changes in the female sex hormone oestrogen.
In the days and weeks before menstruation, women's oestrogen levels drop significantly and then level off 1 to 2 days after menstruation starts.
These hormonal changes can affect both our mood and behaviour. That's why period and mood swings can be linked.
Stress is a common cause of mood swings. Emotions such as frustration and worry affect both body and mind.
You may experience stress at work, at home or in other areas of your life. If you suffer from chronic stress, it can cause a range of health problems and can leave you feeling sad, angry and depressed.
It's also not uncommon to have trouble sleeping due to stress, which also affects your mood in a negative way.
But if you manage to get control of your stress, it can make the anxiety you feel disappear.
We dive into stress management techniques further down in the article.
If you're pregnant, it's perfectly normal to experience mood swings. This is because your body is going through physical as well as hormonal changes. And it's almost impossible not to be affected by the new everyday life that awaits you.
Hormones wreak havoc on your body, you may feel stressed, tired and worried about this life-changing era.
The hormonal changes are greatest in the second and third trimesters, and many women experience crying spells during this phase. In general, your body is changing rapidly.
Another major transition in life is the menopause. This period is characterised by several things, including mood swings. Mood swings occur when serotonin levels rise and fall rapidly. This leads to a rollercoaster of emotions.
Both oestrogen and progesterone fluctuate during our cycle and these also control the production of our serotonin levels.
Serotonin is a mood-stabilising neurotransmitter known as the ‘happiness hormone’.
Menopause can occur long before menstruation stops (menopause), in fact as much as ten years before. The changes often happen in your 40s. As you approach menopause, your ovaries produce less of the two hormones oestrogen and progesterone.
READ MORE: Menopause: A Desert or a Sexual Awakening?
During perimenopause, i.e. the period before and after menstruation ceases, the level of serotonin decreases. This drop causes fluctuations in our mood.
Another key hormone is the sex hormone progesterone. As with oestrogen, progesterone levels also decrease during menopause. Progesterone's job is to calm the brain and promote sleep. Low progesterone levels can cause sleep disturbances, hot flushes and anxiety.
When oestrogen levels suddenly drop, many women experience mood swings, hot flashes, insomnia and, not least, reduced sex drive.
READ MORE: Why the Endocrine System is So Important for Women
There are several things you can do to ensure a more stable mood and prevent the biggest lows. Often it only takes a few lifestyle changes to feel better.
Being active is good for both our physical and mental health. It can also be good for your mood. When you exercise, your body produces feel-good hormones and endorphins that can help relieve stress and boost your mood.
Try to get 30 minutes of moderate exercise 5 times a week.
Stimulants can sometimes make mood swings worse than they already were.
Maybe caffeine can perk you up when you're tired - but it can also make you more anxious and nervous.
Alcohol tends to amplify an already bad mood or make you act irrationally.
Sugar can cause fluctuations in blood sugar levels.
Try to cut down as much as possible on these three foods to keep your mood stable.
We are used to eating three large meals a day, but if you want a more stable mood, it may be wise to spread your meals throughout the day.
When you eat less and more often, you can maintain a more stable blood sugar level than if you eat a lot of food at once.
There are also some foods that are said to be particularly good for our mood:
Fatty fish, poultry, eggs, dark chocolate, fermented foods, bananas, oats, nuts and seeds, and berries are all foods that don't affect our blood sugar too much.
If your mood swings are largely due to stress, there are several ways to manage the stress.
Try meditation, breathing exercises or yoga. These are all effective exercises that have been proven to help relieve stress.
However, if you're in over your head, talk therapy may be the best option for you.
A good night’s sleep can remedy most things, including irritability and mood swings. Aim to get at least 7 to 8 hours of sleep each night.
If that sounds like a long time, ease into your new sleep routine by going to bed 30 minutes earlier than usual. Once you’ve adjusted, shift your bedtime by another half an hour. Eventually, you’ll reach your target of enough sleep each night.
The reward? You’ll wake up feeling refreshed and likely in a better mood.
4HER is a range of supplements specifically designed for the unique health challenges women face, contributing to mental and physical wellbeing.
Take a look at all the relevant products below and find the one that's right for you.
If you are dealing with the hormonal changes associated with menopause, you can have a look at our supplement 4HER Menopause, which contains a mix of minerals and vitamins to support your body.
Sources for this article:
After struggling with menopause symptoms for a long time, Jofrid (32) came across the dietary supplement 4HER Menopause. 'I decided to try it, and I haven't regretted it,' she says in this interview.
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