How to manage Mood swings : Mood swings are periods where your mind shifts into a negative state of mind. There are different types of mood swings and all of them are happening due to certain external circumstances. People with depression have extreme mood swings and it can be dangerous. So, if you or your loved ones are having an extreme mood swings please consult a doctor who can understand the reasons and prescribe medication to you.
Risk factors:
Age and gender – This is one of the major reasons for your mood swings. It's often seen in girls, women, and people with a history of mental disorders. There are no certain risk factors and these kind of mood swings can occur in anyone.If you suffer from depression – You need to consult a psychiatrist before taking any steps. Depression is the most common cause of mood swings. However, mood swings also occur as a result of severe depression.In order to control these swings there are some things you can do.
Eat healthy foods – Maintaining a healthy weight helps reduce the side-effects of mood swings. Eating a balanced diet rich in vegetables, fruits, whole grains, nuts, olive oil, and poultry can help you stay in control of your weight and keep you in a healthy state.
Meditate – Meditating can help you stay calm and relaxed. It can help you with controlling your emotions and it will definitely keep your moods stable.
Sleep well – It's important to sleep well because if you don't sleep well then you're more prone to mood swings. Try to get seven to eight hours of uninterrupted sleep every day.
Exercise regularly – Even if you don't have enough time to exercise, just trying to do a few exercises, like a brisk walk every day, can help you control your moods.Get some outdoor light – Being exposed to sunlight helps increase your serotonin levels. It helps you feel calm and relaxed. Even a few minutes of exposure to natural light can help you get rid of the stress.
Love yourself – People with mood swings need to be mindful about their self-esteem. What are the triggers of your moods? Spend some time each day to identify the reasons behind your moods and figure out what you can do to overcome them.
Say no to negative things – Your loved ones and friends would like you to be happy and so would you. Just don't say yes to any of the suggestions from the people around.
Stay Positive – If you keep grudges against yourself then you will keep all of your mood swings in place. Negative thinking will bring about more mood swings.
Get some exercise – It's vital to exercise daily to control your mood swings.
Remember not to worry – Just focus on taking one step at a time to tackle the problem.
Eat green foods – Instead of carbs, you should eat greens. Greens have great health benefits and they can help you improve your moods.
Hypertension – Many people who suffer from mood swings suffer from high blood pressure. It is not a life-threatening issue, but it can cause a lot of problems and make it difficult for you to control your moods. If you have high blood pressure, you should consult a doctor so that you can control your blood pressure and your mood swings.
Physical health problems – If you're suffering from chronic health problems like diabetes, hypertension, and hyperlipidemia, then you are more likely to suffer from mood swings. As you become more stressed and depressed due to these issues, you are more prone to mood swings.
Emotional problems – If you're going through depression, then you will have a lot of stress in your life, which will make you more susceptible to mood swings.
Psychological issues – If you are suffering from any psychological disorder, such as phobias, then you are more likely to suffer from mood swings.
Cancer – Cancer has certain psychological effects that can lead to mood swings. If you suffer from cancer, you will definitely have mood swings.
Diabetes – Your brain is also involved in the control of your diabetes. Diabetes can trigger a lot of emotional problems and it can also give you the tendency to go into depression.
Increase consumption of natural foods – If you want to control your mood swings then you must increase your intake of natural foods. Natural foods are low in sugar and low in carbohydrates. Consume an abundance of fruits, nuts, vegetables, beans, fish, and poultry.
Include exercise – Regular exercise can help you manage your stress and keep your moods in check. Try to exercise for at least 30 minutes a day.
Unexplained mood swings – You need to seek medical attention if you are experiencing unexplained mood swings. This condition is sometimes called bipolar disorder or manic depression.
Try herbal medicines – If your mood swings are sudden and unexplainable, then you might want to try herbal medicines. These medicines are said to have antidepressant properties.
Depression – These are often called major depressive disorder, and it is an illness that can lead to severe mood swings. If you suffer from depression, you should seek medical help immediately. Depression affects a lot of people, especially women. To avoid depression, you should focus on your overall well-being and not just on your physical well-being.
Diagnosing depression – A professional opinion is needed to diagnose depression. This is because depression is an illness that does not necessarily leave a physical mark.
How to control your mood swings
If you are suffering from mood swings, then it is important to seek professional help as soon as possible. This is because you will be able to stop or lower your mood swings if you get proper help. To lower your mood swings, follow the below tips:
Keep yourself busy – You need to make sure that you always have something to do. Do you have a hobby? Do you play an instrument? Do you run a club? Do you love to watch movies or play a sport? By being active and doing something that you love, you will keep yourself busy and you will not be too depressed.
Get enough sleep – Get at least 7 to 8 hours of sleep a night. Studies have proven that sleeping for more than 7 hours a night can actually contribute to a prolonged mood swing. Get enough sleep so that you can function better during the day.
Have a balance diet – Excessive consumption of artificial sweeteners and stimulants can actually cause you to go into depression. Try to eat balanced diets that include a lot of whole grains, fruits, vegetables, lean proteins, healthy fats, and healthy fats.
Cherish your loved ones – Feelings of love and care are great mood boosters. These feelings of love and affection help you deal with a difficult situation that you might be facing at the moment. Spending time with your loved ones will help to uplift your mood.
Do not keep dwelling on a situation – If you find yourself going through a difficult time, then do not keep thinking about it. If you think about it, you will always be miserable. Try to keep a positive mindset, because dwelling on negative things will only make you unhappy.
Use positive words – Instead of using words like “not good”, “bad”, “unlucky”, “dumb”, etc., try to use positive words such as “excellent”, “talented”, “fantastic”, etc., as they will make you feel good about yourself.
Prevention
You should try to avoid taking drugs, alcohol, caffeine, cigarettes, and junk food. Do not get involved with people who have negative energy. Do not let yourself be victimized by bad moods and do not waste your precious time worrying about people who do not give you what you want.
Tactical lifestyle changes
lifestyle changes, including lifestyle changes, should be implemented for long-term. You can also try implementing these lifestyle changes for a few weeks and see if they work. Some lifestyle changes that might help in preventing a mood swing include:
Cut down on alcohol consumption – If you drink alcohol, you need to cut down on your consumption. Alcohol has a wide range of effects on your mind and body, and you can use alcohol to make you feel better. But by doing so, you might end up experiencing depression or other mood disorders.
Eat healthier – The best part of being physically active is that it can help you achieve a balanced diet. Your body needs protein, which will help it to stay strong. Low-fat and low-calorie diets are also beneficial because they will increase the production of the feel-good neurotransmitter serotonin. Also, protein-rich foods such as fish, nuts, and lean meats can help to increase energy levels.
Exercise – There is a proven link between obesity and mood disorders. According to the experts, being physically active helps to manage your mood and reduce depression.
Breathe deeper – Breathing exercises can actually help you improve your mood. Deep breathing will help you to calm down and feel less stressed. It also helps to clear your mind.
Know yourself – If you are depressed or feeling helpless, then you need to find out why this is happening. Find out if you have any substance abuse problems, have a problem with alcohol or drugs, or if you are taking anti-depressants. These issues can lead to you to feeling hopeless and having difficulty in treating your mood disorders.
Fulfill your purpose – If you feel that your purpose in life is not fulfilled, then you should try to change it. Fulfillment of one's purpose is important to make you feel good about yourself.
Meditation – It is very easy to get depressed or stressed out, especially after a big event in our lives, such as a loss or illness. Meditation can help you to stay positive and to look for the light in every situation.
Connection with God – It is important to keep in touch with God. Keeping this connection with God will help you to stay in touch with your emotional self and also give you a positive outlook on life.
Try all the above lifestyle changes and see if they help you. If they do, do not give up. As the saying goes, “to fail is to learn something new.” Remember that a sense of humor will also help in making you feel better. When you find yourself getting a bad mood, just remind yourself that it is only temporary.Do not keep dwelling on a situation and forget about yourself. Try to divert your attention by doing fun activities, shopping, exercising, or going to the gym.
Self-care and self-esteem are very important for a mood disorder to be treated. Meditation, exercise, eating a balanced diet, and spending time with friends and family are very good methods to improve your mood.
