Mood swings refer to alternating feelings of happiness and sadness. While we all have occasional mood swings, if severe and chronic, they require immediate treatment from a doctor. Check out the article to explore the possible causes of mood swings, the factors causing them, and ways to cope.

Causes

One of the most common causes of regular mood swings is an imbalance in the brain chemicals responsible for mood regulation. This is the case for bipolar disorder. Another common cause for mood swings is related to the hormonal changes that occur with female menstrual cycles and menopause. With men, mood swings are common with those who abuse steroids (often referred to as ‘roid rage).

People suffering from depression may also experience mood swings. Depression that is left untreated for an extended period of time may lead to feelings of irritability, sadness, and even outright anger. The longer depression stays in one’s life, the more frequently these negative feelings will occur. 

It’s normal to experience mood changes every now and then, as long as it doesn’t interfere with your life. However, if you have serious and frequent mood swings, you should consult with your doctor for possible causes and solutions. You may be suffering from depression, bipolar disorder, or borderline personality disorder (BPD).

Symptoms of Depression

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. For most people, it only occurs once in a lifetime. If you are currently struggling with depression, here are some symptoms to look out for:

• Feeling sad, hopeless, empty, and worthless
• Experiencing sleep irregularities, such as insomnia
• Eating too much or too little
• Loss of interest in activities you normally enjoyed, such as sex, exercise, or other hobbies
• Feeling easily tired and fatigued
• Slowed thinking and speaking
• Having difficulty concentrating, remembering things, and making decisions
• Unexplained physical issues, such as migraines or back pains
• Feeling worthless or even suicidal

Symptoms of Bipolar Disorder

Extreme mood swings are classic symptoms of bipolar disorder, characterized by episodes of hypomania (emotional highs), depression (emotional lows), or a mix of both. There are two main types of bipolar disorders: Bipolar I and Bipolar II.

Bipolar I is diagnosed when the patient has had at least one manic episode. A manic episode is a period of abnormally high energy or mood, accompanied by episodes of hypomania or depression. Patients diagnosed with bipolar I may also have had depressive or hypomanic episodes. 

Bipolar II is diagnosed when the patient has had at least one depressive episode lasting 2 weeks or more and one hypomanic episode that lasted at least 4 days. However, patients with bipolar II have never experienced a manic episode.

Symptoms of a manic episode include:

• Talking more and faster than usual
• Feeling energetic
• Engaging in uncharacteristically risky behavior
• Being on edge or irritable
• Sleeping less than normal
• Being more active than usual

A depressive episode includes symptoms such as:

• Feeling sad or worthless
• Crying frequently
• Lacking energy
• Feeling wiped out and fatigued
• Having trouble concentrating
• Difficulty sleeping
• Eating either too much or not enough
• Having suicidal thoughts
• Losing pleasure in activities you once enjoyed

Symptoms of Borderline Personality Disorder

A borderline personality disorder (BPD) can also be instigating your persistent mood swings. It is a mental disorder that usually begins in early adulthood, and may gradually improve with age. BPD includes self-image issues, difficulties managing emotions, and a pattern of unstable relationships. Other symptoms may include:

• Intense and varying mood swings that can last from a few hours to a few days.
• Impulsive and risky behavior (i.e. impaired driving or substance abuse).
• Extreme reactions to abandonment or perceived abandonment (i.e. depression, rage or panic).
• Feelings of emptiness or restlessness.
• Contemplating suicide or engaging in self-harming behaviors like cutting.
• Having sudden and intense relationships that you won’t normally find yourself in.
• Anger issues such as outbursts, inappropriate anger, and uncontrollable temper tantrums.
• Having dissociative symptoms. For example, feeling like you’ve lost time, forgotten certain memories, or gone outside of your own body.

Herbs, Vitamins, and Supplements Used to Enhance Mood

If you’re looking for natural supplements to enhance your mood, there are plenty of options. However, if you suffer from severe mood problems (like suicidal thoughts or self-harm) you should consider seeing a doctor first before reaching for mood enhancers or supplements.

St. John’s Wort is known as one of the most beneficial herbs for mood. The supplement is a yellow-flowered plant containing many chemical compounds that may have medicinal effects.

“Even though the evidence is mixed, it’s better for St. John’s wort than for other herbs,” says Adriane Fugh-Berman, MD and associate professor at Georgetown University School of Medicine. 

Other potential mood enhancers include:

• Valerian root
• Lavender
• Omega-3 fatty acids
• B vitamins
• Vitamin D

Risk factors that result in mood swings

While there could be multiple causes associated with mood swings, the medically-identified primary ones include diet, sleep, and substance abuse. Let’s understand how each of these contributes to mood disorders.

Diet

Diet is a crucial factor that, if insufficient in the required nutrients, can cause severe mood swings. Take the example of one of your bad-tempered co-workers, who gets normal once they take their morning breakfast. Insufficient nutritional intake results in low blood sugar levels, known as hypoglycemia, and makes the person experience weakness. This, in turn, leads to irritability and bad mood.

In addition, certain digestive illnesses such as inflammatory bowel disease (IBD) that tend to restrict the ability to absorb the required nutrients also lead to mood swings. Some of these conditions are also found to be associated with mental disorders like depression.

Sleep

Sleep is as essential a factor impacting mood swings as your diet. Deprived sleep, especially chronic, can often lead to constant irritability and other mental health issues. Getting a minimum of 7-8 hours of sound and undisturbed sleep daily is essential to remain healthy. Lack of sleep results in fatigue, feeling disoriented, and of course, mood swings. These factors, in turn, demotivate the person, reducing their energy and efficiency to perform daily activities.

Besides, another parameter known as the body’s circadian rhythm influences sleep and determines our mood throughout the day. This is why some people may not be morning persons, yet once they wake up, their mood gets lifted, and they start doing tasks energetically.

Substance abuse

It is medically ascertained that people suffering from substance abuse also experience mood changes when they are unable to use that substance. When people try to quit or reduce a drug in amounts of intake, they develop withdrawal symptoms.

Misuse of certain drugs also leads to drastic mood swings. For example, a sportsperson misusing steroids develops erratic mood swings resulting in irritability and inappropriate behavior.

Ways to cope with or manage your mood swings

Mood swings result from various causes. But there are ways available to manage them effectively. Some of these are discussed in the upcoming sections. 

Mood swings are serious, especially when they affect your school, work, or relationships. If you experience frequent and severe mood swings, you need to consult a doctor for further advice. Mood swings can be managed using mood stabilizers, psychotherapy, or cognitive behavioral therapy (CBT) if they pertain to mental health conditions. However, it is important to note that these must be administered only on the advice of a professional psychiatrist or doctor.

For occasional or infrequent mood swings, which are relatively mild, and most importantly, you are aware of the triggers that cause them, check your sleep, diet, or interactions with others. These kinds of mood swings can be better managed by:

• Making appropriate changes to your diet
• Ensuring you get adequate, uninterrupted sleep every night
• Regularly exercising
• Adopting stress management techniques
• Addressing substance use issues, if any
• Developing your hobbies or interests and diverting your attention toward them

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