Health & Wellness

6 Simple Ways In Managing Mood Swings And Mental Well-Being

Ever had those days when your emotions seem to be on a rollercoaster ride? You know, those mood swings that can make you feel like you’re on an emotional rollercoaster? Well, you’re not alone! Mood swings are something most of us experience at some point in our lives. They can often be traced back to a variety of factors like monthly hormonal changes, overwhelming stress, sleep deprivation, or just life’s ups and downs. But fear not! There are some awesome ways to tackle those mood swings head-on and improve your emotional well-being. Let’s dive into some strategies that can help you regain control and keep your daily life on track.

The Impact of Stress on Mood and Well-Being

According to the World Health Organization (2023), stress is a common experience that affects everyone to some degree. How we respond to stress plays a significant role in our overall well-being (1). For some, mild stress can even act as a motivational catalyst, pushing us to excel. However, people possess varying levels of coping skills, and those with lower stress tolerance may be more profoundly affected (1). Since stress impacts both the mind and body, it’s crucial to prioritize our mental well-being. Excessive stress can hinder relaxation and result in mood instability, leading to symptoms like anxiety, irritability, and difficulty concentrating. Furthermore, stress can disrupt our appetite, potentially causing upset stomachs, sleep disturbances, and overall health issues (1).

Mood swings – they’re something most of us have encountered at some point, particularly common in women. These emotional rollercoasters can be triggered by a range of factors such as Premenstrual Syndrome, pregnancy, or onset of menopause. Stress and certain medications can also send our emotions on a wild ride. What’s behind these mood swings? Well, often it’s the work of our hormones, specifically estrogen and progesterone. These hormones have a big say in how we feel because they impact the production of serotonin in our bodies, which, in turn, affects our mood. Higher levels of serotonin generally mean a better mood, while lower levels can have us feeling down in the dumps.

Fig 1: Managing mood swings with meditation exercises
Fig 2: Effective approach to manage mood swings using synthetic forms of estrogen and progesterone
Fig 3: Manage mood swings by getting enough sleep

Effective Strategies for Mood Swings Management With Dietary Modifications

One effective approach is to consider using synthetic forms of estrogen and progesterone. To add, there are also plants such as Labisia Pumila, Pueraria Mirifica loaded with phytoestrogens that mimic the effects of estrogen and help give your serotonin levels a boost. This work wonders in stabilizing your mood. To improve mood naturally, incorporate protein-rich foods into your diet. Consuming omega-3 foods such as sardines and tuna particularly can be beneficial for mood enhancement and heart health (4). Additionally, including variety of fiber-rich foods in your diet can help maintain stable moods (4). Some reports suggest that reducing sugar, alcohol, and caffeine may contribute to reducing mood swings, as it may have stimulant and depressant effects on our moods (5).

Other Approaches Through Lifestyle Changes

There are some awesome activities that can help you kick stress to the curb and lift your spirits. Think meditation, yoga, and relaxation techniques. These aren’t just buzzwords; they’re tried-and-true methods that can work wonders for reducing stress and boosting your overall mood. Now, here’s a fun fact: your mood can take a hit when you’re not catching enough Z’s. Yep, sleep matters! Making sure you get a solid 7-8 hours of shut-eye each night is essential for relaxation. If you’re looking to up your sleep game, consider creating a cozy, dark, and cool sleeping environment, or maybe even queue up some soothing tunes to drift off to.

Getting at least 30 minutes of physical activity into your daily routine is like a mood-boosting superhero move. Regular exercise releases endorphins, those magical hormones that can turn your frown upside down. They’re known to enhance mood, boost memory, rev up your energy levels, and overall, make you feel like a million bucks. In the grand scheme of things, managing mood swings is a journey that calls for self-awareness, a dash of patience, and a big dose of commitment to your own well-being. By putting these strategies into action, you’ll be well on your way to taking control of your emotional rollercoaster and living a happier, more balanced life.


  1. World Health Organization. (2023. February 21).
  2. Cronkleton, E. (2021, September 23). What causes mood swings in females?
  3. Smith, S. T. (2017, November 14). How to Manage Mood Swings Naturally.
  4. American Academy of Pediatrics. (n. d.). Your family’s mental health : 10 ways to improve mood naturally.
  5. Holland, K. (2019, December 5). What Causes Extreme Mood Shifts in Women?. Retrieved on September 16 from

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