What helps with emotional chaos

What are mood swings?

Mood swings are rapidly changing emotional states that can range from joy and euphoria to sadness or aggression, and up to depressive moods. These changes often occur without an obvious reason and can affect people who are generally balanced.

What can cause mood swings?

Mood swings can be triggered by various factors such as stress, anger, hormonal changes, lack of sleep or external influences like gloomy weather. 

How do you distinguish between normal and pathological mood swings?

Pathological mood swings, however, such as those seen in bipolar disorder or Parkinson's disease, require professional medical treatment.

How can mood swings affect the social environment?

A constant emotional up and down can be stressful for the affected person, but also for partners, family and friends. It often leads to irritability, inner restlessness or nervousness, which can strain interpersonal relationships.

Mood swings are, to some extent, part of daily life and a natural component of our emotional experience. But when emotional chaos becomes a burden, it is important to know the causes and to seek targeted help. The range extends from small highs and lows to serious illnesses that may require medical treatment. With open communication, external support and, if necessary, professional help, one can learn to cope better with these fluctuations and regain emotional balance.

What helps when your feelings are all over the place?

• Medicinal plants such as valerian, lemon balm, lavender and herbal preparations containing black cohosh and chasteberry have calming effects and can alleviate mood swings. St John’s wort helps with depressive moods, restlessness, nervous stomach and sleep disturbances.
• Mood swings, increased irritability, nervousness, headaches and anxiety can be caused by a magnesium deficiency. You can take magnesium as a supplement or include magnesium-rich foods in your daily diet such as cereal products, nuts, seeds, legumes, mineral waters, green vegetables and dried fruit.
• Serotonin deficiency can also cause mood swings, as serotonin is considered a feel-good hormone. Cashews and millet provide important amino acids from which your body produces serotonin. L-tryptophan has a similar effect. It is found in milk, cheese, beef, poultry, potatoes and nuts.
• An unhealthy gut flora can affect mood. This is because gut bacteria relay information to the brain via nerve cells in the gut wall and the vagus nerve. Build up a healthy gut flora by eating a varied, balanced diet with fibre-rich foods such as flax and psyllium seeds, legumes like lentils and wholegrain products, fruit and vegetables, sauerkraut, natural yoghurt, kefir and miso.
• Omega-3 fatty acids, found in rapeseed, walnut, soy and linseed oils as well as in fatty fish such as mackerel and herring, help stabilise a labile mood.
• Avoid sugar and other simple carbohydrates. They promote a strong insulin spike. Afterwards blood sugar levels fall again and hypoglycaemia can easily occur, which favours mood swings. Choose complex carbohydrates such as cereals, potatoes and vegetables instead.
• Try to give yourself more time in emotionally stressful phases to distract yourself. Meet people who do you good or pursue your hobbies.
• Experiment with colours. Yellow brings cheerfulness, blue relaxes and red stands for strength and vitality. Find out for yourself which colours calm you and have a positive effect.
• Breathing techniques have a calming effect. For example, slow breathing affects areas of the brain associated with emotion regulation and psychological well‑being. It lowers blood pressure and triggers a relaxation response in the body.
• Diffuse calming scents such as neroli, lemon balm, lavender, rose, chamomile, vanilla and angelica root in your living space. Other fragrances you find pleasant will also reduce mood swings and create a good mood.
• Get enough sleep and stick to a daily routine. Overtime and sleep disturbances promote mood swings: you become irritable, unfocused, forgetful and less productive.
• Ensure relaxation. Take gentle walks, treat yourself to a hot bath, and use relaxation techniques such as meditation and autogenic training for more balance and composure.
• Increase endorphins through movement and sport. Endorphins produce positive feelings. A running or brisk walking session of 30–45 minutes, 2 to 3 times per week, is ideal. Yoga has a positive effect on mood, especially for anxiety disorders.
• For severe, long-lasting or recurrent mood swings without an obvious cause, please consult your doctor.

These tips and tricks stabilise your mood and help create a positive, balanced life!