Mood swings are sudden shifts in emotions. Someone may feel happy at one moment and irritable or sad the next. While mood swings are a normal part of life, extreme fluctuations in emotions can sometimes interfere with daily activities and relationships. Fortunately, emotional ups and downs can often be managed with coping strategies and, if necessary, appropriate therapy.
In women, hormonal fluctuations throughout the menstrual cycle significantly contribute to mood changes throughout the month. These hormonal changes impact brain chemistry and can affect emotional well-being.
In this article, we’ll explore what factors cause mood swings and how to gain better control of emotional health and stability.
Key Takeaways
- Hormonal fluctuations, especially changes in estrogen and progesterone during the menstrual cycle, play a major role in mood swings by affecting neurotransmitters like serotonin and dopamine, which regulate emotions.
- External factors such as stress, trauma, and lifestyle choices also influence mood stability, with chronic stress increasing cortisol levels and early-life trauma altering brain function related to emotional regulation.
- Managing mood swings effectively involves strategies like exercise, proper nutrition, mindfulness, sleep regulation, and therapy, with medical support recommended for severe or persistent mood instability.
Mood Swings and the Menstrual Cycle
Throughout a woman’s menstrual cycle, levels of estrogen and progesterone rise and fall, influencing brain chemistry. These hormones interact with various neurotransmitters, which are chemical messengers that send signals throughout the brain and play a key role in mood and well-being.
Estrogen
Estrogen is often linked to mood regulation. Studies show it supports the function of serotonin, the brain’s “feel-good” chemical, as well as dopamine, which is associated with pleasure and motivation. However, some research suggests estrogen might also increase cortisol, the stress hormone, which could contribute to agitation in certain situations.
Progesterone
Progesterone has been associated with calming effects, as it’s been shown to stimulate GABA, a neurotransmitter that promotes relaxation. However, some studies suggest it might also speed up serotonin breakdown, which could decrease positive mood. Additionally, progesterone has been linked to increased activity in the amygdala—the brain’s fear center—which may contribute to feelings of anxiety or irritability in some individuals.
Phases of the Menstrual Cycle and Their Effects on Mood
The menstrual cycle has four main phases, each bringing hormonal shifts that may impact mood. While a typical cycle lasts about a month, the timing and effects can vary between individuals.
Menstrual Phase (Bleeding Phase)
- Hormones: Estrogen and progesterone are at their lowest.
- Mood Effects: Some women report feeling tired, irritable, or sad, possibly due to lower serotonin and dopamine levels. Cramps and physical discomfort may also contribute to mood fluctuations.
Follicular Phase
- Hormones: Estrogen starts rising.
- Mood Effects: Many women experience increased energy and motivation, which may be linked to rising serotonin and dopamine levels.
Ovulation
- Hormones: Estrogen peaks, and there’s a small increase in testosterone.
- Mood Effects: Some women report feeling their best—more confident, happy, and energetic—possibly due to optimal neurotransmitter activity.
Luteal Phase
- Hormones: Progesterone rises, and estrogen begins to drop.
- Mood Effects: Some experience lower mood, irritability, or fatigue, which could be associated with serotonin fluctuations and increased amygdala activity.
Because of these effects, hormonal contraception–such as the combined pill or mini-pill–can play a role in both exacerbating and stabilizing mood swings. Pregnancy and menopause involve major changes in hormones, which can also have notable effects on a woman’s mood and well-being.
Cycle-Syncing for Better Mood Regulation
Cycle-syncing is a practice where women adjust their lifestyle based on their menstrual phase. This means changing diet, exercise, and work habits to align with hormonal fluctuations. For example:
Premenstrual Dysphoric Disorder (PMDD)
Mild mood swings are particularly common during the luteal phase, otherwise known as premenstrual symptoms (PMS). However, approximately 3-8% of menstruating women have premenstrual dysphoric disorder (PMDD), which is characterized by severe PMS. Symptoms occur around one week before menstruation and include:
- Intense mood swings, including depression and anger
- Severe anxiety or panic attacks
- Fatigue and difficulty concentrating
- Insomnia or excessive sleeping
- Feeling overwhelmed or out of control
While the exact causes of PMDD are unclear, studies suggest women with the condition have an exaggerated physiological response to estrogen and progesterone fluctuations and dysfunction in their serotonin system.
Lifestyle Factors That Influence Mood Swings
While hormonal fluctuations contribute significantly to mood swings, external factors also play a role in emotional regulation.
Stress and Life Events
Chronic stress increases cortisol levels, which can interfere with serotonin production, making emotional regulation more difficult.
The Role of Trauma in Mood Swings
Experiencing trauma, especially in early life, can affect emotional regulation later on. Research shows that adverse childhood experiences (ACEs) can alter brain development, leading to increased sensitivity to stress and mood instability. Examples of ACEs include abuse, neglect, living through war, migration, bullying, witnessing severe accidents, and exposure to violence.
How Trauma Affects the Brain
- The amygdala becomes hyperactive, which can cause heightened stress responses in situations that are generally not threatening.
- The prefrontal cortex, which regulates emotional responses, becomes less efficient.
- The hippocampus, crucial for memory and emotional balance, may shrink due to prolonged stress exposure.
Therapies for Trauma-Related Mood Swings
- Cognitive Behavioral Therapy (CBT): Helps reframe negative thought patterns that may have developed due to trauma.
- Eye Movement Desensitization and Reprocessing (EMDR): A specialized therapy for trauma processing.
- Dialectical Behavior Therapy (DBT): Focuses on emotional regulation, distress tolerance, and mindfulness to help manage intense emotions.
- Somatic Therapy: Uses body-based techniques, such as breathwork and movement, to release stored trauma and reduce emotional distress.
Mood Disorders and Severe Mood Swings
Persistent and extreme mood swings could be a symptom of an underlying mood disorder.
If mood swings are accompanied by prolonged distress, severe changes in sleep or appetite, and difficulty functioning, this could be signs of a serious mental health condition. It is important to consult a mental health professional for proper diagnosis and treatment.
How to Decrease Mood Swings
If you’re experiencing mood swings, it’s important to have compassion for yourself. Everyone goes through emotional ups and downs—it’s a natural part of being human. Instead of judging yourself harshly, try to acknowledge your feelings with kindness and patience. Remember, moods fluctuate for many reasons, and difficult moments will pass.
That being said, there are some helpful strategies you can use to help reduce and manage mood swings:
- Regular Exercise:
- It boosts endorphins, reduces stress, and improves mood.
- Supports hormonal balance.
- Healthy Diet:
- Eating whole foods and avoiding processed sugars helps stabilize blood sugar levels, reducing mood fluctuations.
- Consuming foods rich in Omega-3 fatty acids, like salmon and walnuts, supports brain health.
- Mindfulness and Meditation:
- Helps regulate emotions and increase awareness of emotional triggers.
- Studies show mindfulness can reduce stress hormone levels.
- Consistent Sleep Schedule:
- Sleep affects mood by regulating neurotransmitter function.
- Prioritizing 7-9 hours of sleep per night helps maintain emotional stability.
- Social Support:
- Connecting with friends, family, or support groups can help manage stress and emotions.
- Supplements for Hormone Balance:
- Certain supplements may support hormonal fluctuations and mood stability. For instance, magnesium helps regulate cortisol and supports relaxation, and ashwagandha is an adaptogen that may help the body respond to stress. Be sure to consult with a health professional before beginning using supplements.
- Journaling and Mood Tracking:
- Writing down emotions can help identify patterns in mood swings and potential triggers.
- Tracking how different activities, foods, and habits influence mood can provide insight into what works best for emotional well-being.
Conclusion
Mood swings in women are influenced by a combination of hormonal changes, life stressors, past trauma, and mental health conditions. While some fluctuations are normal, extreme mood swings can be challenging.
Understanding the underlying causes and using coping strategies like exercise, mindfulness, and therapy can help regulate emotions effectively. If mood swings become overwhelming, seeking help from a medical professional can provide further guidance and support.
Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5974145/
- https://www.nimh.nih.gov/research/research-conducted-at-nimh/research-areas/clinics-and-labs/sbe/participate-in-research/premenstrual-dysphoric-disorder
- https://www.nature.com/articles/npp2014311
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6131660/
