Content

• Steps

Mood swings are common and can result from circumstances, stress, illness, hormones, and other changes. However, mood swings can become a problem if they go on for long, frequent periods of time, interfering with your daily functions (work, study, home life), or causing severe grief. You can treat this by: having a specialist evaluate it, dealing with it, finding ways to minimize it, and boosting your overall physical health.

Steps

Method 1 of 4: Get expert evaluation

1. 

   See a doctor. In order to be able to successfully treat mood swings, you first need to undergo a medical assessment. This is to rule out any medical problems that are causing your mood swings.
   • If you have a medical condition, such as hypoglycemia (low blood sugar), you can work with your doctor to manage symptoms.
   • Some examples of conditions that cause mood swings include: thyroid problems, dementia, brain tumors, meningitis, lung or cardiovascular disease.

2. 

   
   
   Talk to a therapist. If you've ruled out all the diseases that are the cause of your mood swings, you might consider getting treatment. First, a psychiatrist (Ph.D., Psychologist), or therapist (Master's degree, Family Marriage Counseling) will evaluate the condition, they are someone who can treat the health problem. suitably healthy your mental health. There are a variety of mental illnesses that cause mood swings, such as Attention-Deficit Hyperactivity Disorder (ADHD), Anxiety and Depression Disorders, Oppositional Challenging Disorders, Continuity Explosive Disorders, and Bipolar Disorder I and II.
   • Behavioral Therapy - Cognition helps to reduce mood swings by focusing on changing negative adaptive thoughts that increase negative emotions.

3. 

   
   
   Talk to a psychiatrist and consider medication. Medications, like mood stabilizers, can be very helpful in reducing the usual fluctuations in mood.
   • One way to find a psychiatrist is through a referral from a doctor or therapist.
   • Or you can also contact the insurance company and get information about a list of covered doctors.
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Method 2 of 4: Minimize and prevent mood swings

1. 

   
   
   Adjust your emotions. Using emotional adjustment skills will help reduce mood fluctuations. Emotional adjustment focuses on learning to change the situation or feeling you are experiencing.
   • One way to regulate your emotions is to talk to yourself positively. For example, if you are feeling sad, you can say to yourself, "Everything will be fine. Right now I'm sad but I can get over it." You may find that this can help you reduce any negative emotions you are experiencing.
   • Sometimes, you can't stop your feelings even if you want to. If you are feeling emotional, but the environment you are in is not the right place for you to express yourself - change it if you can. Maybe you should get in a car, go to the bathroom, or anywhere that you might be alone. If you take a few minutes to release your emotions (like crying), you will feel better and will be able to return to the day's activities. This is an effective way to regulate your emotions, by releasing it little by little.

2. 

   Delay your emotions. One way to deal with a negative feeling is to delay coping with it to stay productive, or until you can find a safe place to express it. This is a useful technique because it's not always appropriate for you to express certain types of emotions. For example, you might not want to get angry or cry at a crowded company in the presence of a co-worker. This action will have negative consequences on the job.
   • Distracting yourself is a great way to delay dealing with a particular emotion. One good distraction technique is to focus on tasks and projects at work.
   • You can also say to yourself like "I know I'm dealing with some emotion, but for now, I need to focus."
   • Take time to release stress or deal with your negative feelings. For example, you could write in your schedule that 6:30 p.m. to 6:30 p.m. is a "emotional time". This way, you will be able to formulate a plan for healthy mood relief.
   • Avoid completely separating yourself from your emotions as this is dangerous and can lead to a lack of empathy and crime or violence against others. If you feel numb or insensitive, you should contact a mental health professional for assistance.

3. 

   Managing your anger. Managing anger revolves around dealing with anger before it explodes and turns into rage. This pattern of anger rise is a good idea that can show how anger grows during the day. If you cannot perceive and deal with it appropriately, it may continue to grow until it explodes and you will end up yelling or acting aggressively.
   • Accept that anger is a normal feeling and that you can sometimes experience it. Many factors will make us angry. The way we deal with anger is what makes all the difference.
   • Good ways to cope and release anger are: talking to a friend, punching a pillow (or other soft object that won't harm you), shouting at the pillow, exercising, and boxing (a safe way).

4. 

   Change in emotional interpretation. Meaning that you are dedicated to your emotions will increase or decrease your mood swings. The reason is because your thoughts directly affect feelings and behavior. So, the belief you have in your feelings directly affects your mood swings.
   • Think of it as information rather than thinking about it as a bad thing to avoid. You should think, "I have a strong feeling. I'm trying to understand its meaning and how to cope with it."
   • Use wisdom to properly analyze and question your thoughts and feelings. You can ask yourself this:
     • What am I thinking and feeling?
     • What are the words in my mind saying?
     • Are they descriptive or critical thinking?
     • Exactly or not?
     • Useful or not?
     • Is this thinking in fact or just in opinion?
     • Where is my focus?
     • What can I do to cope?

5. 

   Give up behaviors that try to control and accept your emotions. Ironically, the more you try to control or correct your emotions, the more erratic your mood will become. Sometimes, you will want to control your feelings because coping with them is so painful and difficult.
   • Reactive attempts at control are classified as between increased behavior (increased activation), or minimized behavior (minimized activation).
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Method 3 of 4: Coping with mood swings

1. 

   Suffering from suffering. Once in a while, you won't be able to effectively calm your mood and you'll want to avoid them.However, avoiding strong feelings or thinking about something can make it stronger, and over time it will increase your grief. Once you have tried to minimize the severity of your emotions, but it's too powerful, you can use suffering skills. This means learning how to deal with painful and unhappy feelings such as: anger, sadness, anxiety, restlessness.
   • One way to increase tolerance to suffering is to fully accept the present feelings and situations. This means you shouldn't try to judge or change it, just accept it as it is. You can say to yourself, “I accept my feelings. Though it's not fun, this is the nature of it. I can get over it ”.
   • Since it will be difficult to change your emotions, you should try to improve your current situation in some way. You can do this by using any of the coping skills (which will be explained in more detail later) such as return to the present exercise, relaxation techniques, mood diary, and avoid coping in a way that would make the situation worse in the long run (for example, using drugs or alcohol).
   • Allow yourself to express your emotions in a healthy way. Great ways to express your feelings are: write creatively, chat with friends, vent your feelings through painting or dancing, and cry.

2. 

   Distract yourself. Distractions, or exercises that help you focus on the present, are not just about doing or thinking about something for a second so that you can take the power of your emotions out and separate yourself from it. Distracting thoughts, or exercises going back into the present, is a way to distract yourself and increase your positive mood. For example, one way to distract your thoughts would be to point out many uses of a certain household item, like a cup, that you can think of within a minute.
   • You can use fun distracting techniques such as watching movies, playing games, reading books, playing an instrument, drawing pictures, writing stories, cooking, or chatting with a friend.
   • Try exercises that bring yourself back to the present like: name all the objects in the room, hold your hands under cold or warm water, think about every color you can identify, count down from 100 in First, the names of the provinces and cities in Vietnam.
   • Make sure the activity you choose won't be related to your current feelings. For example, if you're sad, don't watch a sad movie to distract you. This action will make you feel worse. Try any sensible and emotionless activities to stop you from thinking about the situation.

3. 

   Use relaxation techniques. Relaxation techniques can help you calm down when you feel extreme anxiety, anger, or sadness. Deep breathing is a relaxation technique. Sit in a comfortable position and practice breathing deep in your nose and breathing out from your mouth. Focus entirely on the rhythm of your breathing and how it feels for your body. Do this for at least 5 minutes.

4. 

   Think reasonable. This is part of Dialectical Behavior Therapy (DBT), a treatment that focuses on regulating emotions and tolerating pain. It revolves around the idea that our mind is made up of the rational as well as the emotional part. People with mood swings will get stuck in emotive thoughts, but need a combination of reasonableness and emotion to be able to create wisdom.
   • Think appropriately about the situation. What happened? Who is involved?
   • Analyze your feelings properly. Ask questions for your emotional responses; Is it exaggerated or disproportionate to the situation? Are you reacting to something from the past (past pain or emotional problem)?
   • Ask yourself if in 5 years, this situation will still be important to you? How does it really affect your life?

5. 

   Mood monitoring. Keeping a mood journal will help you better understand mood fluctuations and learn how to anticipate and deal with its changes. The mood swings come in varying degrees. Moderate ranges will include mood swings during the day, from increasing feelings of anger to sadness within a few hours, and changing moods in a way that is completely incompatible with the circumstances and behavior. impaired function. The severity will usually be an almost constant emotional change that is not appropriate for the situation. The severity will be constant mood swings for a few minutes, where difficulty is perceived as a particular type of mood, and the change in mood is completely incompatible with the circumstances.
   • Keep a mood diary by making a list:
     • Day and time mood swings appear.
     • Emotions and intensity of mood (0% to 100% intensity).
     • What happened in the meantime (who and where did you stay)?
     • What did you think.
     • What did you do before the mood swings occurred?
     • What did you do after experiencing a mood swings (what did you do to cope or treat).
   • Use your mood diary to identify and deal with triggers like stress and fluctuations.

6. 

   Avoid negative coping strategies. You need to deal healthily with your mood swings, and at the same time avoid using negative countermeasures that can increase your symptoms and have other consequences. Some examples of negative coping strategies include: chewing on the problem over and over, harming yourself, harming others, damaging property, and using drugs or alcohol. For example, some people may turn to aggression to deal with negative emotional states and to feel better. However, this has social and legal consequences such as losing friends and being arrested.
   • Do not use drugs and alcohol. These types of substances increase your mood swings because they cause chemical changes in your brain, and can make you lose control. If you are eager to turn to alcohol and drugs, first use a more positive coping source like going for a walk, chatting with friends, or exercising. If you have problems with drugs or alcohol, you should seek professional help.
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Method 4 of 4: Increase physical health

1. 

   Exercise regularly. Physical activity increases positive moods (by releasing endorphins) and prevents diseases like anxiety and depressive disorder. You should focus on exercising every other day for at least 30 minutes. Or, when you find your mood swings, get out of the house and do some physical activity.
   • Traditional exercise such as walking, jogging, and lifting weights are helpful ways to schedule physical activity.
   • You can even exercise at home. Try sweeping, vacuuming, and other cleaning activities. Or, practice YouTube for free!
   • Exercise doesn't have to be boring activity. You should do physical activities like: hiking, canoeing, fishing, kayaking, gardening, rope skipping, dancing, bowling, billiards, kickboxing, yoga, and sports. .

2. 

   Full rest. The timing and quality of sleep affects your mood and overall health. If you are deprived of sleep, you may become more anxious or upset, and this can be a trigger for mood swings.
   • Get at least 8 hours of sleep per night.
   • Set a specific sleep and wake time and follow it even on weekends.
   • Stop watching TV and use your phone at least 30 minutes before going to bed.

3. 

   Keep track of your diet. Everything your body consumes determines how you feel physically. Having a healthy diet will bring stability to the body and mind. Remember to include enough vitamins and minerals in your diet.
   • No snacks. Eating too much or eating unhealthy foods will not help you cope.
   • Don't skip meals often. You should eat at least 3 main meals a day.Plan ahead so that you won't run into a situation where you don't have food to eat at lunch.
   • Bring some snacks to avoid feeling the frustration of hunger. When you begin to experience a drop in energy or become moody, remember to snack. Some good options include: yogurt, fruit, beans (as long as you have no allergies), cheese, protein bar, a grain cake (granola bar), and vegetables. .
   • Stay away from coffee and carbonated water if possible. They will raise your blood sugar quickly, but as soon as they drop, your mood swings will suffer again. If you drink 4 cups of coffee or carbonated water a day, you should cut the dosage in half for a week. If all goes well, you should halve the dosage for the next week. Continue with this method until you are no longer drinking coffee or carbonated water.
   • If you need help, see a dietitian or a doctor knowledgeable about nutrition, foods, and supplements.
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