8 Possible Reasons For Mood Swings—And How To Manage Them Better

One minute you’re going about your day feeling fine—and then the next you’re snapping at your partner at the sound of a pin drop. Unexpected shifts in mood happen to the best of us, but that doesn’t make them any less frustrating or downright disorienting.

If we look under the hood, we’ll find there are usually some logical culprits behind the vibe disturbances we experience. “Mood swings are often influenced by a combination of things, including hormonal changes, blood sugar fluctuations, and gut microbiome imbalances,” says Phillip Kadaj, M.D., a JustAnswer internal medicine specialist. “Each of these factors can independently affect mood, and together they can have a more significant impact.”

So, what’s throwing off your energy? Here are some of the most common culprits behind mood swings, why they can take your disposition from sunny to stormy, and how you can manage them to feel more balanced.

• ABOUT OUR EXPERTS: Phillip Kadaj, M.D., is an internal medicine specialist with JustAnswer. Michelle Shlafman, Ph.D., L.P.C., A.C.S., is a therapist and owner of Origins Holistic Psychotherapy in Atlanta. Kim Shapira, M.S., R.D., is a nutritional therapist and author of This Is What You’re Really Hungry For. 

The Biggest Mood-Busters

Your change in mood might have a simpler explanation than you think. Any of the following factors can send you snowballing.

1. Blood Sugar Changes

Fluctuations in your blood sugar can affect your mood regardless of whether you have a health condition like diabetes or not. In fact, blood sugar spikes and drops can both impact pretty much anyone. 

Read More: 6 Signs Your Blood Sugar Isn’t As Healthy As You Think

“Rapid changes in blood sugar levels can cause mood swings, with low blood sugar (hypoglycemia) leading to irritability and anxiety, and high blood sugar (hyperglycemia) causing fatigue and potentially even depressed mood,” Kadaj explains. Research suggests these shits are often experienced most acutely among folks accustomed to a high-sugar, high-carbohydrate diet. Taking note of your eating habits—and any correlations between your sugar and carb consumption and your feels—can help you better understand how your blood sugar might be rocking the boat.

2. Compromised Gut Health 

Gut health is deeply intertwined with mental health and mood regulation. One reason for this? “The gut microbiome produces neurotransmitters like serotonin, which influence mood,” Kadaj explains. In fact, up to 95 percent of the neurotransmitter serotonin is produced in the intestines and connects to the central nervous system from there. Imbalances in gut bacteria—which can stem from food intolerances or sensitivities, a less-than-ideal diet, certain medications, and even stress—can negatively impact serotonin production, leading to mood changes, according to Kadaj.  

3. Hormonal Shifts 

Hormones (and the balance among them) have widespread impacts on our well-being, and our mood is certainly no exception. A big one to be mindful of: the stress hormone cortisol, which plays a role in mood and can bring on irritability, anxiety, and depression when out of balance, says Kadaj.

Disruption of thyroid hormone function can also lead to cognitive and emotional changes, he adds. Both hypothyroidism (underactive thyroid) and hyperthyroidism (overactive thyroid), can leave you feeling depressed, according to the Journal of Thyroid Research. 

Finally, fluctuations in female sex hormones (including estrogen and progesterone) that occur throughout a woman’s menstrual cycle and reproductive health journey also influence mood, Kadaj says. Declines in estrogen and progesterone that occur before menstruation may contribute to mood swings and irritability in cycling women, while drops in sex hormones that mark perimenopause often come with dreaded changes like anxiety and low mood.

4. Pressure from “productivity culture”

Though they can have clear biological origins, mood swings are not always simply the result of something awry within your system. “Our fast-paced, productivity-driven culture is rife with habits that can contribute to emotional highs and lows,” explains therapist Michelle Shlafman, Ph.D., L.P.C., A.C.S., owner of Origins Holistic Psychotherapy in Atlanta. “Difficulty setting and maintaining boundaries—whether at work or in your personal life—is a big one.”

In particular, if you tend to base your worth on accomplishment (whether at home, within your family, or in your social circle), you’re likely to experience easily-destabilized emotions and burnout. “When your schedule is packed, you may find yourself running on autopilot, disconnected from your needs and overwhelmed by even small challenges,” Shlafman says. Heck, even if your day isn’t too overscheduled but your mind is filled with neverending to-do lists and expectations, you may feel stressed and short-tempered.

5. Sleep deprivation 

Getting enough sleep is a must for maintaining all areas of health—and falling short is pretty much the express lane to an all-over-the-place mood. “Sleep deprivation, in particular, is one of the most significant contributors to mood swings, as it disrupts your ability to regulate emotions effectively,” Shlafman says. The metabolic and hormonal impacts of insufficient sleep can contribute to feeling cranky or frustrated and have been linked to declines in overall mental health.

Read More: 8 Steps To Bouncing Back From An Awful Night Of Sleep

Of course, many factors can influence the quality of your shut-eye. For one, research suggests a diet high in refined sugars and carbs could result in insomnia by way of blood sugar instability (yet another reason to be mindful of your intake). Meanwhile, overuse of phones, computers, and other devices might do you in, Shlafman suggests.

6. Nutritional deficiencies 

All sorts of nutrients—including vitamin D, B vitamins, and omega-3 fatty acids—are required for optimal mood regulation, according to Kadaj.

Ample vitamin D, for example, has been linked to less anxiety and depression, while low levels have been associated with mood disorders. Meanwhile, B vitamins regulate mood via neurotransmitters like serotonin and another feel-good hormone, dopamine. Deficiencies in B vitamins could be linked to depression and anxiety, according to research published in Nutrients. Finally, omega-3 fatty acids—found in foods like nuts, seeds, oils, and certain types of fish—have been linked to cognitive well-being, while deficiencies could contribute to depressive and anxious symptoms. 

7. Yeast overgrowth

Though vaginal yeast infections may be the most well-known instances of out-of-control yeast in the body, they’re not the only indicator that someone might be dealing with an imbalance in these microorganisms. In fact, people can experience yeast overgrowth (Candida is the most common culprit here) in the mouth, intestines, and other parts of the body, including on the skin.

Yep, you can count mood disturbance among the many annoying impacts of excess yeast. “There is some evidence suggesting that Candida overgrowth can impact mood,” Kadaj says. “When Candida proliferates, it can disrupt the gut-brain axis, leading to symptoms like mood swings, irritability, anxiety, and depression.” Research suggests this is likely due to inflammation caused by the overgrowth.

8. Excess Inflammation

Yeast imbalances are far from the only thing contributing to the buildup of inflammation in the body. Everything from acute injuries to food choices to relationship stress to binging the latest hit series until the wee hours of the night can drive up inflammation—and excess inflammation can absolutely impact your mood, according to nutritional therapist Kim Shapira, M.S., R.D., author of This Is What You’re Really Hungry For. Among many other effects, inflammation can throw off the function of the hippocampus, the area of the brain that regulates your hormones, memory, mood, and cognitive function. 

How to better manage mood swings

If any of the above mood destabilizers sound familiar, don’t sweat it. There’s plenty you can do to help balance out these influential lifestyle factors to ultimately balance yourself. Here are some of the biggest game-changers.

1. Eat at Regular Intervals

You’ll have the best luck keeping your blood sugar status quo if you eat something at regular intervals, ideally, every two and a half to three hours, says Shapira. Eating inconsistently may contribute to fatigue or low blood sugar that tanks your mood. Getting to this point can also drive you to grab a snack like chips or a chocolate bar instead of something more balanced, which can further disrupt your blood sugar and state of mind. 

Also worth noting: Managing your blood sugar can help prevent yeast overgrowth, since high blood sugar can throw off the bacterial balance in a way that contributes to it.

Since dehydration has also been shown to negatively impact your mood, make sure to hydrate regularly, too! Many experts recommend aiming for half your body weight in ounces of water daily as a baseline for solid hydration.

2. Keep your diet whole-foods-forward 

When it comes to blood sugar management, gut health, and keeping inflammation at bay, focusing on whole foods is an important move. In particular, healthy fats like omega-3s (think salmon, nuts, and seeds), fermented foods including kefir and kimchi, and fiber-filled whole grains, fruits, and vegetables go a long way in supporting aspects of your health that influence mood, Shapira says.

That said, be mindful of any potential food sensitivities, which trigger inflammation and make it harder for you to feel your best mentally and emotionally, she notes. If you experience bloating, stomach pains, joint pain, or watery eyes after eating a certain food (even if it’s a wholesome one!), consider it a sign that your body isn’t tolerating it well.

3. Practice breathing and grounding techniques

When you find yourself thrown about by a wildly-swinging mood, taking a minute or two to practice settling your system can offer immediate relief and help move you toward greater balance long term. “Small, intentional changes can help stabilize your mood and create a stronger emotional foundation,” Shlafman says.

One technique to try: 4-7-8 breathing. Start by inhaling for four counts, then hold your breath for seven counts, and then release the breath with an exhale for eight counts. “This can calm your nervous system and bring you back to center in moments of stress,” says Shlafman. 

If you need something more physical, “take a moment to plant your feet on the floor, notice the sensations in your body, and connect to the present moment,” says Shlafman. “This practice helps you step out of reactive patterns and into a calmer, more mindful state.” 

4. Move Often

Regular exercise is a no-brainer for feeling more at ease, in part because it triggers the release of mood-lifting chemicals called endorphins, which naturally stabilize your state of being, Shlafman says. Prioritizing daily movement you enjoy (even if that means hitting 10,000 steps per day) can keep you feeling more balanced overall. Of course, a little physical activity—like a quick walk outside—can also be a great grounding tool when you feel all over the place, she adds.

5. Take A Good, Hard Look At Your Sleep Habits

One of the biggest moves you can make to manage inflammation and keep your mood stable is to get enough sleep, Shapira says. And the best way to start working on that is by doing an honest audit of your nighttime habits. One change Shapira recommends making ASAP: “Listen to your body and get into bed as soon as you feel drowsy.” Other helpful tactics? Set an actual bedtime for yourself, turn down the lights after dinner, and enlist a little help from supplements like melatonin or magnesium glycinate.

When Mood Swings Require More Attention

The tips above can go a long way in keeping mood swings from rearing their ugly heads, but, if they don’t, you may want to consider additional support. “If your mood changes feel intense, persistent, or disruptive to your daily life, it’s worth seeking professional help,” says Shlafman. Red flags also include swings that persist for weeks or months without relief or interfere with your relationships or work. Of course, any thoughts of self-harm are an immediate reason to seek care. 

Physical symptoms to be mindful of include constant fatigue, significant weight changes or appetite fluctuations, headaches, stomach aches, or insomnia, Kadaj adds. These all indicate something bigger might be going on.

You might start with your primary care provider, who can evaluate any physical issues accompanying your mental health changes (like thyroid problems or hormonal imbalances) and who may refer you to a mental health specialist, according to Kadaj. Psychologists and other mental health experts can help you explore the root causes of your mood swings, especially if they are related to your lifestyle, past trauma, or unresolved emotional stress, Shlafman notes. Whatever your course of action looks like, taking care of yourself mentally and physically is always a worthwhile effort.