Sometimes, mood swings strike women without warning. Feelings can change drastically from happy to sad or furious. This is very annoying and confusing! You may not know what to do with mood swings, or how to fix the problems that mood swings cause those around you. The good news is that there are several things you can do to help deal with mood swings.
Step
Part 1 of 3: Coping With Mood Changes
Step 1. Get enough sleep
Lack of sleep greatly affects mood. You'll have a hard time getting enough sleep if your friends want to chat or ask you out at night, but remember that getting enough sleep is essential to feeling great. Of course you don't want to miss out on an event with friends, but not every night.
Teens are advised to sleep 8 to 10 hours every night
Step 2. Pay attention to how hunger affects your mood
Make sure you eat regularly and eat the right foods. This means staying away from sugar and balancing carbohydrates, protein, fruit and vegetables each day. If you skip a meal or don't eat enough, pay attention to how it affects your mood. Make sure you eat regularly to avoid mood swings due to hunger.
- A diet high in saturated fat and calories can lead to depression.
- In general, people who consumed water, fiber, ascorbic acid, tryptophan, magnesium, and selenium had better moods. A diet filled with legumes as well as fruits and vegetables such as the Mediterranean diet meets these criteria.
- Add the folic acid found in green leafy vegetables and beans.
Step 3. Avoid caffeine
Caffeine can interfere with sleep. Caffeine can also cause nervousness, anxiety, shaking, and dehydration. If you have frequent mood swings, stop consuming caffeine and see if it helps. It may be caffeine that makes your emotions out of control.
- The effects of caffeine are usually felt within 5 to 10 minutes and last from one to five hours. Secondary effects are felt for up to 24 hours.
- Strong doses of caffeine can cause nervousness, increased heart rate, irritability, and restlessness. Strong doses range from 150–400 mg. Coffee contains approximately 150 mg per 350 ml, energy drinks are said to be overkill if they contain 100 mg caffeine per 350 ml, diet coke about 46 mg per 350 ml (or one can).
- If you consume caffeine, try not to exceed 50–150 mg, or one cup of coffee.
Step 4. Exercise
Exercise can help improve mood, increase self-esteem, and improve sleep. When you exercise, your body releases endorphins that help improve your mood and release stress. Exercise is good for physical and emotional health.
- Teens are advised to exercise one hour most days.
- Even though you don't like sports, that doesn't mean you can't move your body. You can walk the dog, jump on the trampoline, rollerblade, or dance.
Step 5. Talk to someone
Sometimes you may want to be alone and avoid people, and that's okay. However, socializing is also important. If you have one trusted friend to talk to about anything, talk to him or her and share how you feel. Or, talk to an adult you trust, such as a parent, counselor, or coach.
Talk to a friend, or maybe a boyfriend
Step 6. Understand that mood swings may also indicate a more serious disorder
Sometimes mood swings are purely mood swings, but they can also indicate a more serious disorder. If your mood swings are more intense than other women, talk to an adult you trust about the possibility of seeing a mental health professional for other causes.
If you notice other symptoms, such as thoughts of running fast, slurred speech, irrational thoughts, or having periods of excessive energy, these may be symptoms of a more serious disorder. Talk to adults and mental health professionals
Part 2 of 3: Handling Emotions
Step 1. Calm down
This step is especially important if you're angry, and if you don't calm down, you may end up doing things you'll regret later. If left unchecked, you won't be able to think clearly and may end up getting angry a lot. If you're with other people or a group of people, try withdrawing for a bit, maybe going to the bathroom.
Once alone, begin to calm down. Count to 10 or take deep breaths. Splash water on face. Focus your senses and pay attention to your surroundings, not just your feelings
Step 2. Cry
It is no longer the time for us to say that crying is only “for little children” and inappropriate. Many people are embarrassed to cry, but actually crying is very natural and a healthy emotional release. Crying actually has health benefits because the hormones and toxins that build up when stressed are released through tears. Don't be arrested! Let your tears flow out.
If you're embarrassed to cry in front of people, ask yourself to go to the bathroom or leave the room
Step 3. Beware of negative thoughts
It is easy for us to fall into negative thoughts. Before you realize it, negative thoughts begin to affect your feelings. Be aware of the following common patterns of negative thoughts:
- All or nothing: This kind of thinking has only two possibilities, either everything is perfect and beautiful, or everything is terrible and you hate life.
- Jumping to conclusions: You “know” that things will end badly, or assume that other people think negatively of you even when there is no concrete evidence.
- Believing the worst: You view the situation out of proportion and believe that you will no longer be able to show your face or that your life has been ruined.
Step 4. Fight negative thoughts and think positively
If your mind is spinning in a "nobody likes me and I'm alone" pattern, "everyone sucks," and "I can never be happy," try to hold yourself back when you start to fall into it. Stop and counter the thought by testing whether it is true. A positive outlook is associated with health and psychological benefits, such as lower rates of depression and adversity, and a longer life. Take a break and find a way to rethink the negativity that is running through your mind.
- Look at the evidence. When you think "no one likes me and I'm alone", think about whether that's true. The "for" evidence for that statement may be that your friend is mean at lunch break and you feel alone. The evidence "against" this statement is the number of friends who care about you, and your parents and family who love you. Maybe your best friend's parents just got divorced and her behavior has absolutely nothing to do with you.
- Stop negative thoughts like "everything sucks," and turn them into positive thoughts. For example, "No, not everything sucks. Even though I'm sad right now, I know my cat loves me, and I'm excited to be watching a movie tonight."
Step 5. Write down your feelings
Putting your feelings down on paper will help you reduce stress and understand what's really going on inside you. Usually we are confused with our own feelings, writing down feelings can also help find ways to solve problems.
It's helpful to write down confusing feelings, but don't keep your diary full of negativity. Consider writing about fun experiences too so you can feel more positive emotions
Part 3 of 3: Understanding the Body and Emotions
Step 1. Identify what causes mood swings
Teenagers are hard times. When your body goes through a lot of changes, hormones influence your body (and your emotions) to want freedom and social position. This means that you want to do things for yourself and not be controlled by others. Or, you're trying to find a way to be “accepted”, to find out where you belong, and what makes you unique from your friends.
Step 2. Find out if mood swings have anything to do with premenstrual syndrome (PMS)
Surprisingly, this syndrome also occurs in men, but to a lesser extent. Sometimes, women go through a week with an erratic mood. Start recording your period to see if your mood swings have anything to do with PMS. PMS occurs approximately one week before menstruation, and includes changes in appetite, mood, weight, and desire to have sex.
- Use a calendar or phone app designed to track your period. Start by recording the day first menstruation. This will give you a clue as to whether your mood swings are consistent with your period.
- To help with PMS symptoms, reduce your intake of salt, caffeine, and sugar.
Step 3. Find out if your mood swings were affected by recent stress
For example, being separated from a friend or boyfriend, losing a family member or pet, or being a victim of violence. If you experience intense mood swings following a difficult or traumatic event, it may be because you are burdened by stress.
- Find out if you can get through it on your own or if you need the help of someone else (such as a parent or a therapist).
- If you have experienced trauma or violence, you urgently need professional help to deal with the trauma.
