7 Tips to Control our Mood Swings

7 Tips to Control our Mood Swings

Last update: 01 April, 2018

Controlling mood swings can be a sign of intelligence and even quality of life. We can often have days when everything seems perfect, and then suddenly a certain situation or thought causes it all to change. What can we do when this happens?

Alfred Adler, the father of individual psychology, said that “we have to interpret a bad mood as a sign of inferiority“. If we believe this is true then it is clear that being able to control these changes, especially when they are negative ones, is vital for our well-being.

What is a change of mood?

A mood swing is a change in our current state of mind. We experience emotional ups and downs that affect us in different ways in a short period of time.

Mood swings in a man

These mood swings can send us from a state of satisfaction right through to anguish or nervousness, or even vice versa. If this becomes something habitual, it can cause emotional instability that could interfere in a person’s social, personal and work life.

These changes are due to different factors, such as hormonal changes during menopause or menstruation. However, it is not something that can only be applied to women. There also other triggers, such as adolescence, or personality or eating disorders, among other things.

Keys to control mood swings

Now that we know what they are, we need to know how to control these mood swings. It isn’t always easy, especially if they are caused by psychological disorders. However, if we can learn to handle them effectively, this can result in considerable benefits in our day-to-day lives, and in our social well-being.

Establishment of routines

What makes you feel good? What helps you relax? Find out what makes you feel better, and create your own routine. For example, music, going for a walk, chatting with friends. Identify the activities that relax you and always try to have a space in your diary for them.

Distancing ourselves

Sometimes we are aware that a certain situation is changing our mood, but we can’t escape from it. However, it is essential to know how to keep things at a distance. This gives us a far greater control over our lives. In some cases, it can give us the necessary fresh air for certain emotions to disperse.

In this way, and when the time comes, we’ll be able to keep our distance before the events are triggered. We’ll be able to anticipate our emotional reaction. For example, an argument that we know won’t finish well…do you actually need to get involved in it?

Think first, and then speak

An Arabic proverb says that “if what you’re going to say is not more beautiful than silence, don’t say it“. It doesn’t mean you can never, or hardly ever, speak, but it touch teach us to think before saying anything. It is also important for our communication to have substance and to be positive.

That’s why it’s smart to think, analyze, select the words you want to say and how you’re going to say them. Once you’ve done that, let them flow through your lips (or even your fingers if you’re writing them).

“Our bad moods make us lesser people.”

-Doménico Cieri Estrada-

Man looking at the sea

The importance of a good rest routine

Fatigue often triggers our bad moods, and our mood changes. Sometimes, when we are exhausted, both mentally and physically, our mood flags and this causes us emotional instability.

It’s not always possible to rest, but, if you’re able to, then a little relaxation at all levels is very beneficial. This helps us to renew our ideas, reject our negative emotions and avoid distractions which can change our moods.

Physical exercise

Physical exercise raises the level of dopamine in the blood. It secretes a neurotransmitter which is capable of improving our mood. Thirty minutes of sports per day is a great help when it comes to regulating our emotions and helping us to think positively.

Man writing


Many great writers say that writing relaxes them. Writing about feelings is also a very good idea and very therapeutic. It will help us analyze what causes our mood swings and prevent them happening in the future.

Think about why your mood changes

Sometimes it is always the same things that send us into a bad mood. It may be the time of year, our personal situation or certain people. A good analysis will allow us to identify the causes and improve our ability to manage them.

If you still cannot control your mood swings, maybe you should consult an expert about your problems. Sometimes, our bad moods may be hiding a much more serious problem that needs to be addressed.

“Not without an immense sadness, she had to admit that the constant presence of her elderly mother irritated her.”

-Magda Szabo-

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.