Mood swings can feel like emotional whiplash—one moment you're calm, the next you're overwhelmed or irritable without warning. Whether triggered by stress, hormones, lack of sleep, or deeper emotional patterns, these sudden shifts can disrupt your day and relationships.
But the good news is, they’re manageable. In this post, we will explore "practical steps" to manage mood swings and share simple tools—like mindful pauses, balanced routines, and emotional check-ins—that can help you regain 'steadiness' 'clarity' and feel more in control, even when your mood tries to take the wheel.
✶𝗔𝗱𝗺𝗶𝗻: 𝘐𝘧 𝘺𝘰𝘶 𝘧𝘪𝘯𝘥 𝘵𝘩𝘪𝘴 𝘩𝘦𝘭𝘱𝘧𝘶𝘭, 𝘱𝘭𝘦𝘢𝘴𝘦 𝙨𝙝𝙖𝙧𝙚 𝘵𝘩𝘪𝘴 𝘧𝘰𝘳𝘶𝘮 𝘱𝘰𝘴𝘵 𝘪𝘯 𝘺𝘰𝘶𝘳 𝘤𝘰𝘯𝘯𝘦𝘤𝘵𝘪𝘰𝘯𝘴 (𝘧𝘢𝘮𝘪𝘭𝘺/𝘧𝘳𝘪𝘦𝘯𝘥𝘴). 𝘏𝘦𝘭𝘱 𝘶𝘴 𝘪𝘯 𝘵𝘩𝘪𝘴 𝘥𝘪𝘷𝘪𝘯𝘦 𝘵𝘢𝘴𝘬 𝘰𝘧 𝘩𝘦𝘭𝘱𝘪𝘯𝘨, 𝘩𝘦𝘢𝘭𝘪𝘯𝘨 & 𝘵𝘳𝘢𝘯𝘴𝘧𝘰𝘳𝘮𝘪𝘯𝘨 𝘭𝘪𝘷𝘦𝘴. "𝙎𝙝𝙖𝙧𝙞𝙣𝙜 𝙞𝙨 𝙎𝙚𝙧𝙫𝙞𝙣𝙜"
The following was written in response to a query we received on our Samadhan WhatsApp group in June 2025. So please read the following in the same context.
Here’s a concise step-by-step guide to managing mood swings:
Step 1: Pause & Ground Yourself
➤Breathe
Take 5 slow, deep breaths (inhale 4 sec, exhale 6 sec).
➤Mindfulness
Observe your emotions and thoughts... without assosiating with them. And focus on the "silence" between those thoughts... Do not fight with the emotions, but "let them pass". Learn mindfulness
Step 2: Identify Triggers
➤Track patterns: Use a journal or app to note mood shifts, triggers (stress, lack of sleep, hunger, events), and duration.
➤Live with Awareness: Constantly observe your thoughts, words and behavior throughout the day. Living with awareness is the best way to achieve 'self control' and 'alignment' to your soul. Read: Heal from Past, Live in Awareness
Step 3: Stabilize Daily Habits
➤Sleep: Aim for 7–9 hours consistently.
➤Eat: Balance meals (protein + complex carbs + healthy fats) every 3–4 hours.
➤Move: 20–30 min daily exercise (walking, yoga, etc).
➤Hydrate: Drink water throughout the day.
Step 4: Build Emotional Resilience
➤Routine: Structure your day with consistent meals, sleep, and downtime.
➤Stress relief: Practice daily mindfulness (5–10 min meditation) or progressive muscle relaxation.
➤Express: Talk to someone or journal when emotions surge.
CONCLUSION
To deal with mood swings, start by identifying your triggers—whether hormonal, emotional, or environmental—and practice "self-awareness" through journaling or mindfulness. Maintain a balanced routine with regular sleep, nutritious meals, and physical activity, as these stabilize brain chemistry. Limit caffeine, sugar, and alcohol, and ensure you're staying hydrated. Use grounding techniques like "deep breathing" or "short walks" when emotions spike.
Read our post: How to Manage Emotions?
Suggestion: Do read this helpful article on "Understanding & dealing with mood swings": https://www.calm.com/blog/bad-moods
Video: Ways to 'prevent' frequent mood swings
Video: Dealing with compulsive emotional patterns (Sadhguru)
https://www.youtube.com/watch?v=BYTB9JROgMI
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𝐵𝑒 𝐵𝓁𝑒𝓈𝓈𝑒𝒹..✨
Oᑎ ᘜOᗪᒪY SᗴᖇᐯIᑕᗴ,
𝕸𝖆𝖓𝖆𝖌𝖊𝖗, 𝕾𝖆𝖒𝖆𝖉𝖍𝖆𝖓, 𝕾𝖍𝖎𝖛 𝕭𝖆𝖇𝖆 𝕾𝖊𝖗𝖛𝖎𝖈𝖊𝖘 𝕴𝖓𝖎𝖙𝖎𝖆𝖙𝖎𝖛𝖊 (SBSI)
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