How Do I Regulate My Mood Swings? ( A Simple Guide to Feeling More Balanced)
Mood swings can feel really confusing. One minute you’re fine and the next minute something tiny sets you off. Maybe you feel irritated, teary, overwhelmed, or like you can’t control your reactions.
You’re not dramatic. You’re not too sensitive. And you’re definitely not alone.
Mood swings are often your body’s way of saying:
“Hey, something is out of balance, can you help me?”
Let’s talk about the most common causes and what you can do to feel more stable and in control.
Why do mood swings happen?
Mood swings usually happen for a few simple reasons:
1. Your blood sugar is all over the place
If you skip meals, rely on coffee, or eat lots of sugar or processed food, your blood sugar rises then crashes and your mood crashes with it.
This can make you feel irritable, shaky, moody, or emotional.
2. Your hormones are changing
Hormones naturally shift during your cycle, perimenopause, stress, and lack of sleep.
These changes can make your moods go up and down faster than you expect.
3. Your stress levels are too high
When you’re overwhelmed, your nervous system becomes more reactive.
This makes small things feel big and big things feel unmanageable.
4. You’re not sleeping well
Low sleep leads to low emotional resilience.
Even one night of poor sleep can make your mood harder to control.
5. Your body is low in key nutrients
Low magnesium, B-vitamins, omega-3s, and iron can all affect your mood, energy, and ability to stay calm.
6. You’re emotionally overloaded
Holding everything in, or trying to “be fine” all the time, can lead to mood explosions when you run out of capacity.
So how do you regulate your mood swings?
Here are the most helpful, science-backed (but very simple) things you can start doing today:
1. Eat regular meals to stabilise your mood
Skipping meals is one of the fastest ways to cause mood swings.
Your brain needs steady fuel to keep you even and calm.
Aim for:
– Breakfast
– Lunch
– Dinner
– Small snacks
Include protein, healthy fats, and whole foods to keep your blood sugar stable.
2. Reduce caffeine (especially if you’re anxious)
Caffeine can make mood swings worse by increasing stress hormones.
If you can, try swapping:
– Coffee for herbal tea or decaf
– Energy drinks for water or coconut water
You don’t have to quit, just cut back a bit.
3. Try mood calming herbs
Some herbs support your nervous system and help regulate your mood:
– Ashwagandha
– Lemon balm
– Passionflower
– Magnesium (calming mineral, not a herb)
Always check with a naturopath or healthcare professional before starting anything new, especially if you take medication.
4. Move your body gently
You don’t need a hardcore workout.
Even 10–20 minutes of movement can release feel-good hormones.
Try:
– Walking
– Yoga
– Stretching
– Nature time
Movement helps your body release stress so your mood doesn’t build up.
5. Sleep more (and earlier)
Going to bed late or sleeping poorly can make you extra moody the next day.
Try a calming bedtime routine:
– Dim lights two hours before sleep
– Herbal tea
– No screens at least an hour before sleep
– Light reading
Your mood will improve when your body is rested.
6. Talk about what you’re feeling
Sometimes mood swings happen because you’re holding too much in.
Talking to a friend, partner, or therapist can help release the pressure.
Even writing in a journal can help your emotions settle.
7. Practice calming your nervous system
Your mood is closely linked to how safe your body feels.
Try simple techniques like:
– Slow breathing
– Hand on your heart
– Sitting still for 1 minute
– Warm bath
The more you practice calm, the easier it becomes.
8. Reduce overwhelm triggers
Mood swings flare up when you’ve taken on too much.
Try saying no more often, taking small breaks, or doing one thing at a time instead of multitasking.
When should you get help for your mood?
If your mood swings:
– are happening often
– are affecting your relationships
– feel out of control
– get worse with your period
– are happening alongside anxiety, stress, or exhaustion
then getting support can make a huge difference.
A nutritionist or naturopath (like me) can help you figure out what’s going on (hormones, stress, digestion, or nutrient levels) and create a plan that helps regulate your mood naturally.
Mood swings don’t make you weak or dramatic
They make you human.
And your body is simply asking for support.
With small daily changes, you can feel calmer, steadier, and more yourself again.