Control Mood Swings

It’s happened a million times before.When an interaction with a friend or a stranger leads you into a pit of despair, you are walking along, feeling just fine.Maybe you’re hanging out with friends and someone makes a comment that makes you angry.It’s time to take action if you’re frequently dealing with mood swings that are difficult to control.

Step 1: Cultivate optimism.

Negative thinking and persistent expectations for bad things to happen are associated with mood swings.You might be waiting to hear back from a job but you don’t get it after a day or two.Negative thinking is often inaccurate and can affect your mood and make you feel angry and upset.There are two ways to deal with automatic thinking: take a step back and relax.Think about all of the possible scenarios instead of assuming the worst.This will help you realize that the worst is not likely to happen and that there is no point in getting upset until you know more.Just in case, you could consider the worst scenario and prepare for it.By making sure that you are well prepared for the worst case scenario you can imagine, you might be able to focus your attention on something other than the unpredictable consequences that could result from it.

Step 2: Negative outcomes should be avoided overgeneralizing.

It is possible to lead yourself into a bad mood by overgeneralizing.Maybe you had a bad interaction with a co-worker.So what?You might think that this means that you won’t find love or you’re going to be fired, but that’s not true.There is a way to counteract the effects of this kind of generalizing.It was an isolated incident.Instead of assuming a disagreement with a coworker is indicative of your entire relationship with this person, consider it as a one-off and something that doesn’t happen very often.If you remember all of the success you have had in this area, you’ll be able to calm down a bit and realize that there’s no need to get all worked up about it.

Step 3: The gray areas of life need more space.

Thinking only in terms of outcomes that are black and white.Mood swings and sudden alterations in effect are associated with it.The ability to engage with ideas and emotions that arise through your interactions with the world has been shown to be severely restricted by focusing too much on just one outcome.If everything is judged in black or white terms, such as whether something makes you happy or unhappy, successful or a failure, you will be missing out on a full range of experiences.The world is gray, not black and white, and it is important to remember that.Being a complete success or a total failure is only one outcome.Maybe your business deal fell through.Is this a sign that you are a failure in the business world?Absolutely not.You have had a number of successes and setbacks.This makes you a well-rounded human being.It’s up to you to experience if something doesn’t go your way.It doesn’t mean that you have no skills, but that particular opportunity was not a good fit for you.There are lots of opportunities in the world.Don’t let a rejection drive you into a dark emotional place.

Step 4: You can learn to laugh at yourself.

Learning to laugh at yourself is one of the most important things you can do to control your moods.It’s hard to poke fun at yourself, make a joke at your own expense, or even laugh at a debacle if you’re prone to mood swings.If you want to control your moods, you have to be able to sit back and laugh, instead of letting life throw you off balance.A bird poops on your head as you walk to pick up your date.You can either get angry, upset, or frustrated, but what are the chances of that happening?I will have a great story to tell the kids about my first date with my mom.Some situations can’t be laughed at.It is possible to stay strong and in control of your moods in the middle of challenging situations if you have some happiness.

Step 5: Discuss your situation objectively.

Think and take a step back.It is possible that you need to adjust your expectations so that they reflect the true state of the situation.If you have to spend 15 minutes circling around the supermarket’s parking lot to find a spot, you may feel a mood coming on.Take a moment to think about what is upsetting you, even if you think it’s the end of the world.Is it crazy that the supermarket is full before the dinner hour?Is it silly to have to find a parking spot or a rude coworker’s comment earlier in the day?Do you think it’s a big deal in the grand scheme of things?It’s likely that you’re letting something small blow out of proportion.Moods can come over us without thinking about their source.Knowing that there’s no logic in your current mood can allow you to calm down a bit and realize that things aren’t as bad as you might think.If you were someone else, think about your situation.What would you tell yourself to do?Is the situation you’re in really that big of a deal?

Step 6: Know when to leave.

When it comes to controlling your mood swings, it’s important to know when your emotions are taking over so you can leave the situation.If you feel like you don’t have control over what you’re saying or doing, then you should walk away.You could leave the situation and not say anything.This will keep you from saying or doing something you might regret later.Say something like, “Excuse me, but I need a few minutes to think” if you’re in the middle of an argument.Try to think about what happened.You will be able to have a more rational perspective when you walk away from the situation.It is possible to return to the situation or conflict.

Step 7: Take a break for five minutes.

Sometimes you need to take a few minutes to calm down and check in with yourself.Just take five minutes to be still, focus on getting your breathing back to normal, and wait until you stop feeling angry before you return to the situation.There’s no shame in taking a break and returning to a calmer mind.You should try to count to 10 and breathe during your break.This long-practiced technique of counting to 10 before taking action works because it gives you a distraction and breaks between the incident and your response, which in turn ensures that your emotions don’t take you over.A change in environment is all you need.Maybe you need to go outside to get some fresh air because you’ve been at work too long.Maybe you’ve been driving all day and need to sit down.Taking a break from what you’re doing can make you feel better.

Step 8: Tell a friend about it.

Sometimes the best way to get out of a bad mood is to call and talk to a trusted friend.Getting your anger, sadness, or frustration out of your chest will make you feel less alone.In a time of crisis, knowing that you have someone to turn to can help you control your mood swings because you can get some help and advice easily.If you always call someone when you’re upset, talking about the incident can make you feel worse, so keep that in mind.If talking to someone is the best route for you, then get to know yourself.

Step 9: A calm routine can be found.

Everyone does something different to get to his or her calm place.You should find out what works for you.Some people need to take a walk.Other people like to drink a warm cup of tea.Some people like to listen to jazz or classical music and spend time with their dog or cat.If you want to go to your “happy place” whenever you’re in one of your moods, you have to find something that makes you feel calm and in control.If you feel a mood coming on, try to complete your calming routine or do as much as you can.You should try to do your best if you don’t have access to the things that make you feel calm or happy.Keep a packet of tea bags in your desk if you like herbal tea.Keeping a photo of your cat on your phone will make you smile no matter where you are.

Step 10: Think before you say something.

This rule is important for controlling your moods.You could be feeling a mood coming.You might say something that will make everyone feel worse, which will be something you will regret later.Take a moment to ask yourself if the thing you want to say will help or hurt you, or if there are other ways to express yourself.If you pause for a few seconds, you can feel more in control of yourself.If you say something that you don’t really mean, it can cause reactions that will only escalate the situation and make you feel worse.

Step 11: Something to eat.

Many people find themselves angry, upset, and angry just because their blood sugar is low and they need something to eat.Recent research shows that the need for sustenance can affect our perception of situations.We can see threats in our social environment that might not be there, or at least be considered important to our day-to-day affairs, if we ignore basic physiological needs.When the last time you had a meal, ask yourself if you missed it or haven’t eaten in a while.If you find yourself getting upset at the moment, you can eat an apple, a handful of almonds, or a yogurt.It’s important to be prepared so that you don’t end up in a mood because of hunger.Carry around a banana, a snack bar, or a bag of nuts to keep you going.

Step 12: Go for a stroll.

People who go for a walk beat a lot of bad moods.A 30-minute walk and some fresh air can help you relieve stress, decrease your risk for cardiovascular disease, strokes, and even some types of cancer.When you are starting to feel sad, make walking a part of your daily routine.You will soon feel yourself escaping one of your moods if you focus on your breathing and body rhythm.You may be in a good mood because you’ve spent the day worrying about your problems.Taking a walk will help you realize that there is more to life than your problems.

Step 13: Don’t forget to keep a journal.

Keeping a journal can help you keep track of your moods and to think about how you can avoid getting upset in certain situations.Writing about your day can help you understand the patterns of your moods.When you find yourself around certain people in the evening, you may get upset.Keeping a record of what you’re thinking and feeling can help you control your moods.Write in your journal at least once a day.You can develop a routine that allows you to sit back and think, rather than acting first.

Step 14: You can find a way to approach it.

Everyone has a Trigger that sets them off.You can create a plan to deal with your triggers if you know what they are.If you can avoid something like a friend who puts you down or driving through a certain part of your town, it’s ideal.There are many cases where you’ll have to deal with the things that are bothering you and thattrigger your mood fluctuations.To feel more in control of your moods the next time you encounter them, it’s important to develop skills to manage those Triggers.If you’re sitting in traffic, try playing a relaxing CD of classical music or jazz in the car.If a coworker drives you crazy, learn to avoid him or keep your interactions to a minimum.It is all about learning more about your own personal boundaries and not pushing yourself too hard.Take it one interaction at a time if you can’t avoid it.Try to remember what you can and cannot control by putting each interaction in context.If your boss is rude or puts you in uncomfortable situations, you should explore options that will enable you to alleviate that situation, such as finding a new job, talking to his superior, or simply giving him feedback directly.You can’t control what other people do or say, so remind yourself that only your actions are in your hands.

Step 15: Get some sleep.

Lack of sleep is one of the reasons you may be prone to moods that are uncontrollable.If you don’t get enough sleep, you will feel sluggish, irritated, and less in control of your mind and body.Most people need between 7 and 9 hours of sleep.Make sure to go to bed and wake up at the same time every night once you find your number.You may not know that you’ve been drinking a lot of caffeine to counteract the lack of sleep.You’ll feel better with less stress and more sleep.

Step 16: Reduce stress.

Though many of the steps in this section can help you reduce your stress, the first step is to become more aware of it so that you can take steps to alter it.When something is physically or psychologically wrong, it’s important for you to think about which things in your life are bringing you the most stress, anxiety, or even anger and then develop ways to address them.There are many things you can do to bring your stress levels down.Take a look at your calendar and see if there are any social events or work obligations you can do without.Research shows that making less time for our friends and family than we want is related to higher levels of stress and less efficient work.It’s important that you have enough time to spend with your friends and family.If a relationship is causing you stress, you need to address it.The sooner you talk about it, the better.Make more time to relax.Laughter with friends can come in the form of yoga or mediation.It is an easy task to meditate and it has been shown to reduce blood pressure and relieve symptoms of anxiety and depression.

Step 17: It’s a good idea to avoid too much coffee.

If you consume more than average amount of coffee per day, it may be contributing to your mood swings by increasing anxiety and/or blood pressure.Some people are fine with 4 cups of coffee, while others are not.If you feel like you have the majority of your mood swings if you drink a lot of caffeine, then you should make an effort to wean yourself off of it.You will be surprised by how much control you have.It’s possible to switch from coffee to tea.Coffee and tea have different effects on people.You might have to experiment with different types of tea to find one that works for you because green teas have less caffeine than black teas.It’s possible to drink your coffee or tea more slowly.If you drink an entire cup of coffee in less than ten minutes, you will be more prone to mood swings.You should not drink energy drinks.These drinks can cause mood swings in people who aren’t prone to them.

Step 18: Don’t drink too much.

A glass of red wine a day can make you feel better.Drinking alcohol before bed can cause you to have restless sleep and make you feel tired.Since alcohol is a depressant, you may be more prone to mood swings.You can either keep your alcohol intake to a minimum or eliminate it completely.You should avoid both alcohol and illegal drugs.They can cause an array of physical and emotional problems.

Step 19: There are a lot of exercises.

You should make a habit of exercising.This can help burn off some of the excess energy and help you find a more suitable outlet for your feelings.If you exercise for at least 30 minutes a day, you can feel more in control of your body and mind.Exercising can help you focus on something else for a while.The benefits of exercising include the reduction of stress and the lowering of blood pressure.You can find a regimen that works for you.Running, yoga, dancing, swimming, or anything that allows you to get physical can be tried.Start small if you are new to physical exercise.You don’t want to hurt yourself if you manage without going over the top.As you feel more comfortable, build up.

Step 20: You can find an outlet.

An outlet is anything that helps you channel your feelings into something constructive.Photography, poetry, and ceramics are some of the best outlets for fulfilling hobbies.You can find peace by finding something that makes you feel good.It doesn’t mean you can escape your moods, but it does mean that you are able to minimize them by doing something you enjoy.It doesn’t have to be creative or talent-oriented.A form of exercise or “doing” can be your outlet.It can be volunteering.It’s all about figuring out what works for you.During a time of stress or mood swings, your outlet can be something you turn to.If you feel a mood coming on, you should try to write poetry, draw or do something else that distracts you and that you enjoy doing.

Step 21: You can spend time with your friends and family.

Spending time with other people can help you control your moods.Spending time with the people you love and who make you happy can help you feel calmer and at ease, even though certain social interactions can cause abrupt shifts in your mood.You might be suffering from depression or sadness because you feel isolated.Being around other people makes you feel connected.You will feel more stable and happier if you see your friends or family at least a few times a week.Making time for yourself is important.When people feel like they don’t have time to themselves and are overwhelmed by everything they have to do, moods can come on.Make sure you have time in your schedule to check in with yourself, whether you write in a journal, take a walk, or just sit in silence and think about your week.

Step 22: A well-balanced diet is important.

A balanced diet will make you feel good in your body and mind.Try to eat at least 5 serving of fruits and vegetables a day, avoid excessive sugars, and don’t eat a lot of processed food.It is possible to feel more balanced and less likely to have mood swings by eating healthy.Omega 3 fatty acids can improve your mood.Salmon and soybeans are some of the foods that have this value.There is a substance called Folic acid.Studies show that people who are depressed have a lower intake of folic acid, so make sure to get your weekly dose, which can be found in leafy greens.There is a certain amount ofProtein.Eggs, fish, lean turkey, tofu, and other foods are good for your body.To create balance, make sure you have a balanced diet.Don’t drink fruit juices and cocktails.Only a few of them have 100 percent juice content making them high in sugar or another juice you don’t need.These juices lack the plant-based chemicals that have an effect on emotional well being or make things worse.

Step 23: You can incorporate herbs, vitamins, and supplements into your daily regimen.

Some herbs, vitamins, and supplements can improve or enhance your mood, although it is important to note that experts are not in complete agreement over the potential beneficial effects of these herbs and other supplements.More research is needed to confirm the effectiveness of some mood supplements.You should always consult your physician before taking herbal supplements.Take St. John’s wort if you want to improve your moods.One of the most popular herbs for enhancing mood is St. John’s wort.There are many chemical compounds in the yellow-flowered plant that can be used for medicine.You should consult with your doctor before taking this herb as it can have negative interactions with other drugs, including birth control pills, antidepressants, blood thinners, and HIV medications.St. John’s wort can be found in a variety of forms.It should be taken for at least 1-2 months to see the best effect on St. John’s wort.You should consult your physician or homeopath for their specific recommendations.SAMe (S-Adenosyl-L-Methionine), derived from an amino acid and also available from food sources, is a mood enhancer commonly used in Europe.SAMe supplements are usually taken in tablet form and the dose most often used for depression in clinical studies is 800 to 1,600 milligrams daily for up to 6 weeks.If you have a pre-existing medical condition such as diabetes, low blood sugar, or an anxiety disorder, you should use caution.The evidence for vitamins and herbs is not as strong as it is for the two above.It has been found that lavender can be used to promote relaxation and relieve anxiety.Valerian root has been reported to help people sleep and manage anxiety.It is possible to get enough B vitamins in your system by taking a multivitamin.At least one study has reported benefits of treating seasonal affective disorder with vitamins D and D3.

Step 24: The causes of mood swings can be different.

All of the time, nobody’s moods are completely stable.It’s possible to have a bad day at work or a fight with a friend.If your mood swings are frequent and noticeably extreme, and you had a great day with no difficult or upsetting interactions, then this may be a sign of more.If you have an urge to run other cars off the road every time you drive, or are angry at your co-workers so much that you can’t fulfill your work duties, these are signs that there are problems in need of your attention.There are some potentially serious psychological conditions associated with severe mood swings.It is important to speak with your physician or other medical or psychiatric professional so that you can determine if this is the case for you.The best course of action for you will be determined by the precise causes of your mood fluctuations.

Step 25: Understand the causes of mood swings.

Alterations in mood and effect can be seen in certain conditions.These are conditions caused by lifestyle choices, including diet or lack of exercise, age or hormonal related conditions, or side effects from medication.If you want to learn more about these conditions and the possibility that they could be related to your mood swings, you should seek advice from a medical doctor.Damage to various parts of the brain could impact hormone regulation throughout the body, harming your moods and emotions.If you believe you may have a brain tumor or have experienced a traumatic head injury, you need to see a doctor.Mood swings can be caused by what we listen to or watch in the media.If the affected individual is at their worst, they will get angry and hostile very quickly.Some people have seizure caused by red flashing lights.Many people become angry after watching shows and movies about the supernatural.A sudden mood swing can be caused by an allergic reaction.A person will go from a calm mood to an anxious one if they are exposed to sound, taste or smell at the site.Many of the chemicals used in fragrant items from cleaning agents to fragrant decor like car fragrances, candles, colognes, soaps and perfumes cause allergies which can cause mood swings.Under the term “fragrances,” companies can hide toxins such as benzene derivatives, aldehydes, and phthalates.Mood swings and other mental and emotional health issues can be caused by chemicals that are known to cause nervous system disorders.Chemicals from the food we eat, the materials used to construct the buildings we work or live in, past infections, venom from animals, can be the cause of mood swings.Chemicals that affect the brain are the main culprits.Doctors can use a variety of tests to determine if a foreign material is causing emotional stability problems.Side effects of medications can be the same.Dramatic alterations in mood and effect can be caused by dementia, which is correlated with psychological and physiological changes.Severe memory loss is one of the symptoms that you should consult your doctor if you are 40+ years old.Alterations to hormone levels and brain chemistry can be brought about by pregnancy.Severe fluctuations in your mood and emotions can be caused by these.Mood swings can continue even if a pregnant woman doesn’t have a full term, because of the hormonal, biological and physiological changes that occur during and after a baby’s birth.If you’re having mood swings and think you might be pregnant, you should see your doctor.Mood swings and shifts in affect and desire can be caused by rapid changes in your biological and social states.These changes are natural signs of growth and puberty.If there is a danger of imminent harm to yourself or others, you should consult your family doctor.Similar to other shifts in your life-span, menopause can also be associated with severe mood swings and changes in desire and effect.If they become too much of a problem, consult a doctor.Continual stress can become too much for a person to handle.This can be seen in mood swings.It is best to tackle such sources of stress as soon as possible to avoid the type of long-term changes in brain chemistry that can result from persistent engagement with stressors in the environment.Negative effects on emotional well-being can be caused by an illness or infection, such as a cold or cancer.You become more prone to mood swings when you’re in a bad state of life.

Step 26: Mood swings can be caused by psychological and social conditions.

There are several psychological and/or social conditions that are associated with severe mood swings.Such conditions will often have a biological component, similar to those listed above, but will be better addressed by attending to the psychological or social needs of your everyday life.To assess the likelihood that such conditions are related to your mood swings, it recommended that you consult a clinical psychologist or another mental health professional, such as a therapist or counselor.Substance abuse has the potential to alter brain chemistry and hormone levels in unpredictable ways.If you have struggled with such issues in the past, or are currently struggling, there is no reason you shouldn’t seek help from a mental health professional or a support group.Mood swings and changes in effect have been associated with psychological disorders related to an inability to pay attention.Rapid changes in mood, particularly those shifting back and forth from extreme happiness to despair in situations that would not typically warrant such reactions, is a hallmark of the disorder.A person with bipolar disorder might become angry at a friend after being given a compliment, for example.Mental health professionals should only make decisions related to mental health disorders.Extreme moods can be accompanied by bouts of depression.If you have been suffering from depression and all of a sudden become happy or excited, pay attention to the changes in effect and desire.This will help you understand how mood swings can be related to depression.It is common to experience unpredictable emotional reactions when you lose a loved one.This is part of the grieving process for some people.If you find yourself in a situation that makes you a danger to yourself or others, it is advisable that you talk to a medical doctor or mental health professional about the possible benefits of medication and other strategies that can help you move forward.There could be instances in which a child didn’t make it to the full term.Even if not immediately noticeable biological changes are present, the emotional strain associated with the loss of an unborn child can be more than one person can bear on their own.Rats, spiders, heights, and crowds are some of the worst phobias that can cause extreme fear in an individual.The person will have a sudden change of mood.Many individuals who went through a horrible experience in life like rape, assault, abuse, a victim of or witnessing a crime, jail can become extremely angry when a conversation or a similar situation occurs associated with that incident.Major life changes, such as moving, changing jobs, or having children, can cause stress.This is normal if you have gone through an event like this recently and experienced unexplainable mood swings.If these mood fluctuations become unmanageable or present a possibility for bodily or psychological harm, consult a doctor or mental health professional.

Step 27: Professional assistance will be given based on your assessment.

You should consult a professional if you feel that any of the conditions listed above may apply to you.Talk to your family doctor if you suspect a problem.You may need a referral from your family physician if you suspect a psychological issue is affecting your mood chronically.It is important that you seek professional assistance if you feel powerless or controlled by your moods.This doesn’t mean that a doctor or medication is always the right answer when it comes to mood swings.If your mood swings are moderate to severe, it’s best to explore all of your options before trying to tackle them on your own.Some people who have been diagnosed with mood disorders choose to approach their problems without medication, with many experiencing some degree of success.