健康与保健

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

mood swings emotions

是否也有过这样的日子:你的情绪就像坐过山车一样?你知道吗,那些情绪波动会让你感觉自己的情绪像坐过山车一样?好吧,你并不孤单!情绪波动是我们大多数人在生活中的某个时刻都会经历的事情。它们通常可以追溯到多种因素,例如每月荷尔蒙的变化、巨大的压力、睡眠不足或生活的起起落落。但不要害怕!有一些很棒的方法可以正面应对情绪波动并改善您的情绪健康。让我们深入探讨一些可以帮助您重新获得控制并让日常生活步入正轨的策略。

压力对情绪和幸福感的影响

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 野葛根、卡琪花媞玛 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.

参考:

  1. World Health Organization. (2023. February 21). https://www.who.int/news-room/questions-and-answers/item/stress
  2. Cronkleton, E. (2021, September 23). What causes mood swings in females? https://www.medicalnewstoday.com/articles/mood-swings-in-women#definition
  3. Smith, S. T. (2017, November 14). How to Manage Mood Swings Naturally. https://www.everydayhealth.com/emotional-health/how-manage-mood-swings-naturally/
  4. American Academy of Pediatrics. (n. d.). Your family’s mental health : 10 ways to improve mood naturally. http://www.med.uvm.edu/docs/your_familys_mental_health_10_ways_to_improve_mood_naturally/nipn-documents/your_familys_mental_health_10_ways_to_improve_mood_naturally.pdf?sfvrsn=72cb4aa3_0
  5. Holland, K. (2019, December 5). What Causes Extreme Mood Shifts in Women?. Retrieved on September 16 from https://www.healthline.com/health/mood-swings-in-women

发表回复

您的电子邮箱地址不会被公开。 必填项已用*标注