What are Mood Swings? And 6 Ways to Control Them

You've come to the right place if you've been wondering, "Why does my mood change so fast?" or "Why am I having mood swings?".

Maybe one minute, you’re laughing at a TikTok of a cat in a bowtie, and the next, you’re crying uncontrollably about how you’ll never find love. That’s a mood swing for you.

If you find yourself dealing with mood swings, you’re far from alone. Experiencing mood swings occasionally is just part of life, especially when stressed or sleep-deprived.

However, frequent or extreme mood swings could point to underlying issues and be a sign of a mental health condition like depression or anxiety.

Whatever the cause, mood swings are never fun. And if your emotional state feels consistently volatile and unpredictable, it can affect your quality of life.

On the bright side, there are ways to manage mood swings. Keep reading to find out what causes mood swings and how to stop them.

So, what’s a mood swing? Mood swings are exactly what they sound like — sudden fluctuations in your mood. You might go from happy to sad or calm to angry or irritable in a flash.

More symptoms of mood swings include:

• Feeling like you can’t regulate your emotions

• Sudden changes in your thought patterns

• Shifts in your energy levels, motivation, and alertness

• Getting anxious 

• Acting out of character

Abrupt changes in your mood are also sometimes referred to as mood instability. 

One key difference between normal ups and downs and a mood swing is that the latter is unpredictable and often unexpected.

The causes of mood swings can vary and definitely go beyond an annoying kid kicking the back of your chair on a six-hour flight or a teary movie. Sometimes, the trigger is harder to pin down, though, for many people, it includes factors like stage of life and gender.

In fact, more women experience mood swings than men.

Here are some other common causes that could be to blame. 

1. Hormonal Shifts

Find yourself crying at any commercial with a puppy, even when they’re not particularly sad? It could be that time of the month.

Hormonal changes throughout your menstrual cycle can cause mood shifts. Just before your period, you may experience premenstrual syndrome (PMS) — and mood swings are a huge part of this.

One survey reported that PMS symptoms include: 

• Mood swings

• Irritability

• Depression

• Anger

• Anxiety 

• Fatigue 

• Insomnia 

That list alone is probably enough to dampen your good mood. 

It’s still not clear exactly what causes PMS, but it’s thought that sex hormones — like estrogen and progesterone — may have something to do with it. 

Some people also experience premenstrual dysphoric disorder (PMDD), a more severe form of PMS that’s classified as a mood disorder. Mood swings are a symptom of PMDD, too. 

Beyond your menstrual cycle, another cause of mood swings in women is menopause, when certain hormone levels fall.

Hormones can wreak havoc on your mood at many life stages. But it’s not just feeling grouchy — there’s a link between hormones and depression and hormones and anxiety.

2. Mental Health Disorders

Mood swings can be a sign of a mental health disorder or mood disorder.

What causes a mood disorder can vary, from hormonal factors to genetics, medical conditions, and stressful life events. In general, though, they’re marked by changes in your levels of neurotransmitters. For example, low levels of serotonin are associated with depression.

Some common mental health conditions include:

• Depression. There are a few types of depression, from major depression to seasonal affective disorder. Generally, depression symptoms include low mood and a loss of interest in doing anything. Some people also have depression mood swings. 

• Bipolar disorder. Mood swings can be an early sign of bipolar disorder (sometimes called manic-depression). There are a few types of bipolar disorder — bipolar I, bipolar II, cyclothymic disorder, and unspecified. It’s characterized by the oscillation between high and low mood points, or depressive episodes and manic episodes. Mood swings in bipolar disorder are more severe. During high points, people with bipolar disorder aren’t simply their happy selves. Instead, they act in uncharacteristic, sometimes dangerous, ways.

• Anxiety disorders. Can anxiety cause mood swings? The simple answer is yes. This is true of the many anxiety subtypes, including generalized anxiety disorder (GAD), social anxiety, panic disorder, and phobias. 

• Post-traumatic stress disorder (PTSD). PTSD can develop in people who have experienced a shocking, scary, or dangerous event. Often, it can lead to heightened emotional states, depression, and flashbacks.

• Obsessive-compulsive disorder (OCD). Obsessive-compulsive disorder can cause you to experience unwanted, uncontrollable thoughts that contribute to certain repetitive behaviors. Those symptoms can then trigger fluctuations in moods.

• Attention-deficit/hyperactivity disorder (ADHD). This neurodevelopmental disorder can manifest in hyperactivity, inattention, impulsiveness, or a combo. People with ADHD often have difficulty with self-regulation, which may extend to emotions.

• Borderline personality disorder (BPD). You may also experience intense mood swings and have trouble regulating your emotions if you have borderline personality disorder. 

Speak to a mental health professional if you think a mental health condition is causing your low mood or severe mood swings.

3. Lack of Sleep 

You’ve probably felt short-tempered when you didn’t get eight hours of shut-eye. It's not just your imagination — lack of sleep can be a legitimate cause of mood fluctuations. 

Getting enough good quality sleep is needed for proper brain function and emotional regulation. Sleep problems can result in a poor mood, and a lack of sleep can lead to anger and aggression.

Sleep loss could be voluntary — hello, late-night Netflix binges — or driven by a health condition or sleep disorder, such as insomnia or sleep apnea. 

The catch-22 is that a person’s mood can prevent them from getting enough sleep since sleep and anxiety aren’t the best of friends.

4. Certain Health Conditions 

A health condition could be behind your rapid mood changes. 

For example, there’s a link between hypothyroidism and anxiety. Research shows that those with hypothyroidism (underactive thyroid) commonly experience symptoms of anxiety and depression. 

On the flip side, people with hyperthyroidism (overactive thyroid) may also experience psychiatric symptoms and disorders. 

Additionally, there might be a link between diabetes and mood swings. However, more research is needed, as the evidence is inconclusive.

5. Substance Use

Some substances, like alcohol and marijuana or other drugs, can interfere with your moods, too. Research suggests that they can even induce mood disorders.

Even if they don’t lead to an actual disorder, drugs and alcohol can still interfere with your sleep cycle or worsen some anxious thinking patterns.

Now that you know what causes mood swings, it’s time to stop them from swinging so much. While we can’t tell you how to stop mood swings with one simple cure, some good management strategies exist.

Here’s how to control mood swings naturally, along with some medication treatments. Read on to start your journey to feeling more stable throughout the day.

1. Break a Sweat

Exercise and mental health go hand in hand. Regular exercise can reduce stress, ease anxiety and stabilize your mood.

But you don’t need to be a gym rat to reap the benefits. Try adding a 30-minute walk to your daily routine — it might be enough to elevate your mood. 

For a real mood boost, look for workouts you enjoy, whether rock climbing, yoga, or swimming. Bonus points if you pair a workout with getting out in nature or catching up with friends.

2. Eat Well

When a mood swing hits, you’re not usually craving a salad. But what you eat can affect more than just your physical health.

A review from 2023 found that a poor diet contributes to depression. It also found that certain nutrients can particularly help your mood, including: 

• Vitamin D

• Vitamin B6

• Vitamin B12

• Omega-3 fatty acids

• Folic acid

• Selenium

• Magnesium

• Zinc

In fact, some foods even fight depression, as can certain eating patterns. One 2021 review found that calorie-restricted diets may improve depression in people with obesity.

Eating well may also help manage other mental health disorders, including bipolar disorder, anxiety disorder, and ADHD. A 2020 review linked healthy eating patterns like the Mediterranean diet to better mental health. 

Another study found that diet changes — like avoiding junk food and eating fish, magnesium, and anti-inflammatory foods — were linked to a reduced risk of mental illness.

A healthy diet can also help regulate blood sugar levels, and one review noted that high blood sugar levels are linked with anxiety, depression, and anger. 

Though other factors impact blood sugar levels too, eating a healthy diet can be one strategy for achieving stable blood sugar levels, which may then help regulate mood.

And while we’re on the topic of diet, we can’t forget about the one thing many of us rely on to boost our moods each morning: coffee. 

Though skipping your morning coffee can certainly make you cranky, caffeine may contribute to stress and anxiety. So, try to keep your caffeine habits in check. 

3. Get Good Sleep 

As mentioned above, lack of sleep could be causing your mood swings. And even if it isn’t, poor sleep isn’t going to do your mood any favors. 

The Centers for Disease Control and Prevention recommends that adults sleep seven to nine hours every night. But getting enough sleep is often easier said than done. 

And the especially cruel thing about mental health and sleep is that when your mental health is suffering, it can be harder to sleep. Anyone who’s laid awake in bed with anxious thoughts knows this all too well. 

No matter what your situation is, follow these tips to get better shut-eye:

• Keep a consistent sleep pattern 

• Ban tech from the bedroom — yes, even your phone

• Avoid large meals, caffeine, and alcohol close to bedtime  

• Get some exercise during the day to fall asleep more easily 

You can find more tips in our guide on how to sleep with anxiety.

4. Hormone Replacement Therapy 

Natural estrogen levels decline during menopause, which can cause changes in your mood. Hormone replacement therapy can top up these falling estrogen levels.

However, more research needs to be done to know whether estrogen therapy can help control menopause mood swings.

One review highlighted studies that found hormone replacement therapy didn’t improve mood, as well as studies that found it does. Some hormone treatments seemed to improve depression and anxiety during menopause, and some appeared to make them worse. So it’s a real mixed bag.

If you’re interested in learning more, talk to a healthcare provider about whether hormone replacement therapy could help you manage mood swings.

5. Psychotherapy 

Psychotherapy, or talk therapy, aims to change your thoughts, feelings, and behaviors — and it’s another mood swing treatment to consider. 

There are many types of therapy. For instance, cognitive behavioral therapy (CBT) is considered the gold standard in psychotherapy. As the first-line treatment for many disorders, it’s been found to be effective for the likes of depression, anxiety disorders, and personality disorders. 

There are also specific types of therapies designed to treat certain conditions. For example, dialectical behavior therapy (DBT) can be effective in treating people with BPD.

A good therapist will help you identify negative patterns and give you tools to get back on the right path so you can better manage your mood swings. 

6. Mental Health Medications 

Medications can help reduce mood swings symptoms and other symptoms of mental health issues.

As the name suggests, antidepressants are usually used as depression medications. But some of them are also approved by the US Food and Drug Administration to treat a range of conditions that could be behind your mood swings, including OCD, PTSD, and GAD. 

Many people also use medications in combination with other treatments like therapy.

There are many types of antidepressants, and they all work slightly differently. Overall, they target neurotransmitters in your brain — like serotonin — to improve your mood. It may take a few tries to find the best meds for you. 

Types of antidepressants include: 

• Selective serotonin reuptake inhibitors (SSRIs) 

• Serotonin-norepinephrine reuptake inhibitors (SNRIs)

• Atypical antidepressants

• Tricyclic antidepressants (TCAs)

• Monoamine oxidase inhibitors (MAOIs)

Connect with one of our online psychiatry professionals to discuss medications that could help you.

We’ve probably all snapped at a loved one after a night of no sleep or burst into tears when our boss added yet another deadline to our plate. 

But mood swings can go beyond the occasional wobble and easily interfere with daily life.

Here’s what to keep in mind: 

• Mood swings have many causes. Sleep deprivation, hormones, and mental health conditions can all play a role. 

• You can learn how to control mood swings. Treatments range from exercise and diet changes to psychotherapy and antidepressants. 

• Speak to a professional. They can help you determine the root cause of your mood swings and the best way to control them.

No matter the cause, our mental health services can help you start the journey to a more stable — and good — mood. We also offer access to medication for those who need it.