Sometimes, girls are prone to sudden mood swings and quickly go from a feeling of extreme happiness to a state of sadness or anger. It is a rather annoying and disconcerting situation! You probably won't know what to do when you're a victim of these sudden mood swings, nor will you be able to compensate for the damage they do to the people around you. The good news is that there are some methods that allow you to manage your mood swings.
Steps
Method 1 of 3: Coping with Mood Swings
Step 1. Go to sleep
Lack of sleep certainly worsens mood swings. It is likely that, at times, you will have a hard time getting enough sleep when your friends want to talk or stay out late at night, but remember that sleep is important to feeling fit. Of course, you don't have to give up going out with friends, but don't do it every night.
Teenagers should sleep 8-10 hours every night
Step 2. Notice how hunger affects your mood
Try to eat regularly and consume healthy foods. In other words, you need to refrain from excessive sugar intake and balance your intake of carbohydrates, proteins, fruits and vegetables on a daily basis. If you miss a meal or don't eat enough, be careful if it affects your mood. Try to follow a correct diet to avoid mood swings related to hunger.
- A diet high in saturated fat and calories can promote depression.
- Typically, people who consume more water, fiber, ascorbic acid, tryptophan, magnesium, and selenium are in a good mood. Diets rich in legumes, fruit and vegetables, such as the Mediterranean, meet these criteria.
- Add folic acid to your diet. It is contained in green leafy vegetables and beans.
Step 3. Avoid caffeine
Caffeine can disrupt sleep and also cause nervousness, anxiety, tremors and dehydration. If you are often prone to mood swings, cut the caffeine out of your diet and see if that's better. That may be the only thing that involves some instability.
- Usually, the effects of caffeine are felt after 5-10 minutes and can last anywhere from 1 to 5 hours. Side effects can last up to 24 hours.
- A strong dose of caffeine can cause nervousness, increased heart rate, irritability and agitation. Strong dose means 150-400 mg. Coffee contains around 150mg of caffeine per 350ml. An energy drink contains more than 100mg per 350ml of caffeine. A diet cola contains about 46 mg per 350 ml (or one can).
- If you consume caffeine, try not to exceed 50-150 mg, which is about a 350 ml cup of coffee.
Step 4. Play sports
Exercise can promote good mood, fuel self-esteem, and improve sleep. When you work out, your body releases endorphins, which help you lift your spirits and relax. Physical activity is good for mental and physical health.
- Teenagers should play an hour of sports most days.
- If you don't like working out, it doesn't mean you can't move. Walk the dog, jump on a trampoline, go skating or dance.
Step 5. Talk to someone
You probably sometimes prefer to be alone and avoid the company of others altogether. It's not a problem. However, you also need to spend some time with friends. Surely you will have a friend to whom you can tell anything. Talk to her and tell her how you feel. Talk to an adult you trust, such as a parent, teacher, or coach.
Talk to your best friend or maybe say hello to the guy you like as soon as you see him
Step 6. Be aware that mood swings can indicate more serious problems
Sometimes, these are just mood swings, while others can signal a more serious ailment. If they are stronger than those of other girls, talk to an adult so you can see a mental health professional and evaluate the other causes.
If you have noticed other symptoms, such as disjointed or rapidly changing thoughts, incoherence, or periods of excessive energy, they may indicate more serious ailments. Talk to an adult and a mental health professional
Method 2 of 3: Manage Your Emotions
Step 1. Calm down
If you feel angry, you need to try to calm down, otherwise you risk doing things that you may regret in the future. If you insist on moving forward when you are in a bad mood, you will not be able to think clearly and may blame others. If you are in the company of someone or a group of friends, try to find a way out or try to say goodbye, perhaps by going to the bathroom.
Once you are alone, give yourself time to calm down. Count to 10 or take a few deep breaths. Sprinkle some water on your face. You will focus on your senses and your surroundings, not just your emotions
Step 2. Cry
The time is now over when it was believed that "only babies cry" and that it is not mature behavior. Many people are ashamed, but it is a completely natural and healthy way to give vent to their emotions. In fact, it has some health benefits: the hormones and toxins that build up under stress are released when you cry from an emotion. So, don't hold back the tears!
Maybe you feel embarrassed to cry in public. In this case, apologize and go to the bathroom or leave the room
Step 3. Pay attention to negative thoughts
It is not difficult to enter their spiral. Before you know it, they start to worsen your mood. Beware of the most common negative mental patterns, such as:
- To think that it is all white or all black: you believe that everything is perfect and wonderful or everything horrible and hateful.
- Jumping to conclusions: You "know" that things are not going to go right or you assume that people think badly of you, even if you have no concrete proof.
- Catastrophism: you exaggerate situations and are convinced that you will no longer be able to be seen by people or that your life is ruined.
Step 4. Question negative thoughts and be more optimistic
If you are falling into the vortex of those who believe: "Nobody loves me and I am completely alone", "Everything is wrong" and "I will never be happy again", try to recover as soon as you start falling into these mental traps. Stop and question these thoughts, wondering if they reflect reality. An optimistic attitude brings numerous physical and psychological benefits, such as less risk of suffering from depression and distress and a longer life expectancy. Find a time to consider the negative thoughts that run through your mind differently.
- Find the evidence. When you say to yourself: "Nobody loves me and I am completely alone", ask yourself if this thought corresponds to reality. Proof "in favor" could be that your best friend treated you really badly at lunch and that you are now feeling lonely. The proof "against" this thought is that you have so many other friends, relatives and your parents who love you. Rather, your friend's parents are likely to be divorcing and her behavior has nothing to do with you.
- Stop negative thoughts, such as the idea that everything is going wrong, and replace them with more positive ones. You might be thinking, "No, it's not all going downhill. Even though I feel low spirits right now, I know my little dog loves me and I'm happy to go to the movies tonight."
Step 5. Write down what you feel
By putting your feelings on paper, you have a chance to relieve stress and understand what's going on inside of you. Often, people have a confused mood, but by writing down what they feel, they can come to understand how to solve their problems.
While it can be helpful to write down the most turbulent emotions, don't fill your journal with negative considerations. Also try to report some pleasant experiences so as not to preclude yourself from experiencing more positive emotions
Method 3 of 3: Know Your Body and Your Emotions
Step 1. Learn to recognize what causes mood swings
Adolescence is a difficult age. As you go through various physical changes, hormones act on the body and mind leading you to claim independence and social recognition. In other words, you want to do what you think is useful for yourself and not have people around you telling you how to behave. At the same time, you are looking for a way to "integrate" socially, you want to understand where you deserve to be and what sets you apart from your peers.
Step 2. Ask yourself if these mood swings are due to PMS
The level of hormones changes throughout the month. It's surprising but it also happens to kids, albeit to a lesser extent. Sometimes, girls notice that for a week they feel fickle. Start tracking your period to see if your mood swings are related to PMS. The latter occurs about a week before the period and can cause changes in food cravings, mood changes, weight gain and sexual desire.
- Use a calendar or smartphone app designed to track your menstrual cycle. You should start following it from first day of menstruation. This will help you get a better idea of the possible link between mood swings and your menstrual cycle.
- Avoid salt, caffeine, and sugar to relieve PMS symptoms.
Step 3. Learn if your mood swings may be due to some stress
Maybe your boyfriend broke up with you, you had a fight with your best friend, a relative or your four-legged friend passed away, or you were a victim of violence or abuse. If you have noticed severe mood swings following a difficult or traumatic event, it could indicate that you are overwhelmed by stress.
- Ask yourself if you can deal with what's happening to you on your own or if you need to turn to someone (such as a trusted adult or a counselor) for help.
- If you have been through trauma or violence, you should definitely seek professional help to deal with what happened to you.
