Mood swings accompany us as an integral part of the human experience. Each of us can experience moments of euphoria, sadness, irritation or calm, Each day brings new moments and experiences for you. Daily experiences evoke a wide spectrum of emotions. You are influenced both by big, all-consuming situations and by small things that quickly slip away amidst the clutter of other matters.
But what if you’re not left with an emotional swing that you can no longer hold onto? How can you control the drastic fluctuations that make everyday life spin out of control? From the following article you will learn what mood swings are, where they come from, and above all – what to do to alleviate them ?
Emotions and mood – or a bit of theory to start with
Do you know the difference between emotions and mood? At first you may think that emotions and mood are practically the same thing. In fact, in everyday life these two terms are sometimes used interchangeably. However, it is possible to distinguish a few subtle differences between them. So let’s take a look at both definitions and compare them.
What is an emotion?
An emotion is a state associated with arousal felt in the body. It arises suddenly and is intense, but as quickly as it arises, it also fades away. Of course, sometimes an emotion lasts a little longer, but it is still relatively short. Emotions are accompanied by reactions on the part of the body (such as a faster heartbeat or heat stroke). Basic emotions include joy, anger, disgust, sadness, fear and surprise.
Example: Your boss invites you to his office and announces that he appreciates your work. You get a bonus! You are momentarily filled with joy, and a wide smile is automatically drawn on your face. When you return to your desk, you still can’t sit still for a while. Most eagerly you would hug all your co-workers and show them your pure enthusiasm. Only after a few minutes do you calm down and return to your regular duties.
What is a mood?
Mood: is an affective (emotional) state that has a positive or negative tint. It is less intense, but lasts much longer over time. It is associated with the expectation that certain states will occur in the future – a positive mood motivates action (quite like pushing forward, saying “You’ll succeed!”), and a negative one inhibits (indicating that there is no chance of success).
Example: you wake up and already know that this is your day. You feel that you will meet all the challenges you take on – nothing is scary to you. If someone were to ask you why you’re so cheerful, you wouldn’t be able to pinpoint a specific reason – you just feel good.
You jump out of bed and start preparing your favorite breakfast with a smile. You notice small details, such as the first rays of spring sunshine streaming into the kitchen and the sound of birds outside the window. You are glad to get some fresh air on your way to work. You get ready to leave, humming your favorite song.
Interesting fact: researchers have found a link between a positive mood (induced, for example, by favorable weather) and the ability to recall pleasant memories from the past. This means that when you are happy, it is easier for you to recall pleasant stories from memory – and this further supports your good mood.
In summary, mood is a state of low intensity that:
- persists over time longer than individual emotions,
- is not object-directed (does not appear in connection with specific events/persons/objects),
- has a specific sign (positive or negative),
- is associated with expectations of the occurrence of certain states in the future.
Where does mood come from?
But how is it that a particular mood arises? A large, but not the only role in it is played by emotions themselves. What is going on around you, how you perceive this reality and what feelings arise in you are very important to your overall mood. There are also changes taking place inside the body related to factors such as age, stress, type of diet or medications taken.
What are mood swings?
Mood swings occur in every person, and it is completely normal. With what frequency it happens is a very individual matter – so it is impossible to say what dynamics of change is “appropriate”. But when the changes are so rapid and severe that they interfere with daily functioning, we have a serious problem.
Mood swings can be described as states of tension, irritability and sadness interspersed with joy and impulsiveness. Such volatility is a huge burden that is impossible to cope with by one’s own efforts. Experiencing fluctuations feels like being thrown into the middle of a cyclone.
The constant turbulence of your mood makes you completely lost. Once you feel hopeful and content, but unexpectedly everything turns 180 degrees and loses its meaning. Turbulent changes make it difficult to perform daily duties, inhibit you from developing your career and take away your desire to maintain healthy relationships with loved ones.
Where do mood swings come from?
Mood swings can have many causes, and can result from the overlap of several of them. The most commonly cited of the factors that predispose to fluctuations are:
- depression,
- bipolar disorder,
- experiencing intense stress,
- borderline personality disorder,
- hormonal changes during adolescence,
- pregnancy and the postpartum period,
- menopause,
- hormonalcontraception,
- inadequate diet,
- premenstrual syndrome,
- limited physical activity,
- chronic sleeplessness,
Below you will find expanded information on several common causes of mood swings. Remember, however, that you should not make a diagnosis based on these brief descriptions. If something is bothering you, see a specialist for a thorough evaluation of your symptoms.
Consequences of mood swings
The difficulties associated with mood swings can have a variety of causes and affect different areas of life. Here are some examples of difficulties that can occur due to mood swings:
- Difficulties in maintaining stable relationships. Mood swings can make it difficult to maintain stable and healthy relationships with other people. Often, mood disorders can lead to conflicts or tensions in personal and professional relationships.
- Reduced productivity at work. People experiencing mood swings may have difficulty concentrating, motivating and being productive in the workplace. Mood changes can lead to reduced commitment to responsibilities and affect relationships with co-workers.
- Health problems. Sudden mood changes can also affect physical health, especially if they lead to poor eating habits, lack of physical activity, excessive stress or improper sleep.
- Emotional difficulties. Mood swings can lead to emotional difficulties, such as feelings of loneliness, helplessness, anxiety or depression. Often people with mood swings experience intense emotions that can be difficult to control.
- Interpersonal difficulties. Mood swings can affect the way an individual communicates and reacts to other people. They can lead to communication difficulties, problems understanding themselves and others, and impediments to building healthy relationships.
Emotional swings and depression
Mood instability is one of the common symptoms of depression. Periods of intense sadness are prolonged over time, taking away strength. The desire to perform even the most basic activities then dies down, and apathy and indifference come to the fore.
However, mood swings alone do not constitute a basis for inferring the presence of depression. Other of the symptoms include:
- chronic fatigue syndrome,
- lowered self-esteem,
- sleep and appetite disturbances,
- problems with concentration and attention,
- pessimistic thoughts about the future.
Mood swings vs. bipolar disorder
The very name of bipolar affective disorder refers to the mood swings that occur in it. It alternates between phases of depression and mania. In between, there is remission – a state when symptoms do not activate.
In the depressive phase, there is a significant drop in mood and withdrawal from previous activities. The sufferer is apathetic and powerless in the face of the environment. He doesn’t have the strength to make decisions – moreover, he doesn’t think his actions can make a difference, because he sees the future in dark colors.
In the mania phase, there is unnatural arousal and reduced need for sleep. The sufferer is excited and enthusiastic. She experiences a flurry of thoughts and wants to immediately implement a whole range of ideas (sometimes very risky). She also tends to be irritable and aggressive because she is unable to satisfy all her needs.
Mood swings vs. Hashimoto’s
Hashimoto’s (Hashimoto’s disease) is an autoimmune disorder that affects the thyroid gland, leading to inflammation of the gland. Hashimoto’sdisease involves a malfunction of the immune system. It can be said that the body then perceives an enemy in itself and mobilizes its own forces against the thyroid gland. Its inflammation translates into a number of physical symptoms, such as facial swelling, weight gain, hair loss and slowed heart function. However, how the thyroid works is not indifferent to the psyche.
Hashimoto’s mental symptom
Mood swings are not a direct symptom of Hashimoto’s disease, but can occur as one of many symptoms associated with hypothyroidism. Hypothyroidism can affect the overall emotional and mental state of the affected person. People with hypothyroidism may experience symptoms such as depression, fatigue, apathy, problems with concentration and memory, which can result in mood swings.
The most important symptoms affecting the mental sphere:
- a drop in mood, in extreme cases even leading to depression,
- low self-esteem (often caused by physical symptoms of Hashimoto’s),
- memory disorders, problems with concentration and remembering new information.
Hormonal problem. Mood swings in pregnancy – is there anything to worry about?
Pregnancy is a time of intense changes in a woman’s body. During these nine months (and already later, after the birth of the baby) there is a cascade of processes that are not indifferent to the mood. Mothers-to-be feel joy and elation one moment, only to be replaced by sadness and depression a few minutes later.
Hormonal mood swings during pregnancy cause a lot of concern for pregnant women. Fortunately, they are generally not the slightest cause for concern. They are caused by the body’s need to adapt to the new state and simply cannot be avoided.
Here are some examples of mood swings related to hormonal balance:
- Menstruation. Mood swings in women, are associated with the menstrual cycle. PMS (premenstrual syndrome), which can cause symptoms such as irritability, outbursts of anger, sadness, feeling depressed, or emotional tension.
- Pregnancy. Hormonal changes in a woman’s body during pregnancy can cause mood swings. Some women experience fatigue, irritability, or emotional fluctuations due to these changes.
- Menopause. Menopause is a period in a woman’s life when she stops menstruating and the levels of hormones, such as estrogen and progesterone, change. These changes can cause mood swings, feelings of sadness, or difficulty concentrating.
- Endocrine disorders: Hormonal disorders, such as thyroid disorders or endocrine disorders in men (for example, testosterone deficiency), can also cause mood swings.
How to deal with mood swings?
You are not doomed to mood swings forever! Just because they are turning your life upside down right now, doesn’t mean they can’t go away and leave you alone. For that to happen, however, you need to take action.
Fighting persistent mood changes can be compared to fighting a perfectly camouflaged enemy – you can’t deal with it until you discover where it’s hiding. The most important thing is to discover the source of the problem and take a tailored strategy of action.
Comprehensive research
So what’s the first thing to do when mood swings are bothering you? Go to your doctor and talk about your mood. The consultation will tell you what tests to perform. Getting thoroughly examined is, in many cases, the key to solving unstable mood problems.
Why shouldn’t you give up on this step? Because severe mood swings will not be solved by “home remedies.” So make sure to check that your body has everything it needs. Deficiencies in vitamins and elements (including iron and magnesium) or abnormal amounts of TSH hormones translate into bad mood and emotion dysregulation. When the results indicate certain deficiencies or confirm hypothyroidism, appropriate treatment and supplementation will be selected.
5 ways to… healthy habits
Your daily routine translates tremendously into how you feel. Use the following tips and take care of yourself:
- Get enough sleep.
Due to a flurry of responsibilities, you may give up on rest and push sleep into the background. Meanwhile, it is exactly what you need to regenerate your body. Recall when you feel better: after a perfectly good night’s sleep or after many hours without a wink? Try to lie down and get up at a consistent time and ensure you get at least seven hours of sleep.
- Stop and take a deep breath.
You need rest. Find a moment just for yourself and relax. No matter how much is on your mind – you simply deserve a moment of peace. Push aside all worries and take at least a few minutes to relax. Meditation, yoga, a warm bath with lots of foam, or maybe reading your favorite magazine? Whatever it is, let it give you pleasure and provide a break from reality.
- Diet.
A properly balanced diet will nourish your body and give you energy. Let fresh vegetables and fruits be on your plate as often as possible. Also, don’t forget to eat regularly – hunger increases discomfort. Set fixed meal times and try not to skip them.
- Hydrate yourself.
In addition to vitamins, your body also needs water. How much should you supply yourself with it? A simple conversion is to multiply your weight by the number 0.03 (since it is assumed that you need to provide about 30 milliliters of fluids per kilogram of body weight). The resulting figure in liters is your approximate daily water requirement. For example, if you weigh 50 kilograms, your water requirement is 1.5 liters.
- Takeexercise.
A daily dose of exercise leads to the release of endorphins, known as “happy hormones.” Physical activity can be fun! Look for sports that are not too taxing for you and start regular workouts, and you will quickly notice positive changes. Also convince yourself to take daily walks – even fifteen minutes in the fresh air oxygenates your body and improves your mood.
Psychotherapy for mood swings
Cognitive-behavioral therapy (CBT) is a type of psychological therapy that helps change non-functional thoughts and behaviors. CBT can be effective in treating many mental problems, including mood swings.
Here are some specific ways CBT can help treat mood swings:
- Identifying and changing negative thoughts. CBT helps people identify the negative thoughts that contribute to their mood swings. It then helps them find more realistic and positive ways to think about themselves and the world.
- Recognizing and managing stress. Stress can trigger mood swings. CBT helps people identify stressors in their lives and learn to cope with stress in healthy ways.
- Developing skills to deal with emotions. People with mood swings often have difficulty dealing with difficult emotions. CBT helps people learn healthy ways to deal with emotions such as sadness, anger and anxiety.
Remember that what you experience can significantly affect your functioning. By constantly changing your mood, your life gets turned upside down. Don’t let mood swings take control of you.