All about each symptom of menopause

How to Control Hormonal Mood Swings

Mood swings are one of the most common symptoms of menopause, and they can really get you down. Erratic emotions can make you go from being happy to sad in an instant. Sobbing and yelling may become a normal part of your day, even if you're generally a calm and collected person.

At times, mood swings can be so strong that it may seem like there's no way out, and you may not know at first how to control them. This article aims to help you balance your mind and gain control of your mood swings.

Lifestyle changes to help fight mood swings

Physical Activity

During menopause, your levels of estrogen fluctuate and go down. This causes an imbalance in your brain chemistry, in which neurotransmitters such as serotonin and endorphines are reduced. These chemicals are essential for feelings of happiness and relaxation, so a lack of them can make you depressed or anxious.

When you practice 3 hours of cardio weekly, the movement can naturally increase your levels of serotonin and endorphins. In addition, yoga is a great way to increase your levels of gamma-aminobutyric acid (GABA). GABA is known to induce feelings of deep relaxation. The focus in yoga can help show you how to control hormonal mood swings.

Meditation

Regular meditation helps you cope better with unexpected shifts in emotion. When worrisome thoughts enter your mind, you may be unsure of how to release them and develop a more positive mindset. Meditation helps you work through uncomfortable emotions to reach brighter and happier feelings, allowing you to better control hormonal mood swings.

Every day, you should set aside 20 minutes to put on relaxing music, close your eyes, and deeply inhale and exhale. It's likely that your mood swings will become less frequent and severe, and you will feel more at peace.

Time Outside

If you spend all day inside, it can be harder to overcome negative feelings. When you sit around familiar spaces and disconnect from nature, it will remind you of your worries and take a toll on your mental health. Time in nature allows you to step out from your everyday concerns and enjoy the sights, sounds, and scents of the great outdoors. In addition, vitamin D, which your body produces when under the sun, is known to improve mood.

Time with Loved Ones

Although it may be tempting to stay locked up in your room and spare your loved ones the wrath of your emotions, it may not be a healthy way to control hormonal mood swings. When you spend time with friends and family, not only does it let you express your feelings, but it also helps you rise above your sadness. Enjoying quality time with others raises your brain's level of oxytocin, which induces feelings of support, friendship, and love. Break out of alienation and enjoy good company.

When you let your feelings take control, it can impact your relationships and well-being. Emotions are powerful and can lead you into uncomfortable sadness, anger, and anxiety. When you know how to control mood swings, you will notice your moods lose their strength. Make adjustments to your lifestyle by being active, meditating, and eating well to feel tranquility wash over your mind.

Menstrual Mood Swings

The exact causes of menstrual mood swings are not well understood, but they may be connected to chemical changes in the brain and hormone fluctuations.

Birth Control Triggers Mood Swings

In some cases, the onset of mood swings may be related to birth control. In order to help manage birth control side effects, read on.

Understanding the Difference between Menopausal Mood Swings and PMS

During women's reproductive years, mood swings often occur at the beginning and end of her menstrual cycle. Learn more here.

Sources:
  • Goldman, B. (2013). "love hormone" may play wider role in social interaction than previously thought, scientists say. Retrieved April 24, 2014, from http://med.stanford.edu/ism/2013/september/oxytocin.html
  • Office on Women's Health. (2013). Physical activity fact sheet. Retrieved April 24, 2014, from http://womenshealth.gov/publications/our-publications/fact-sheet/physical-activity.html
  • Trafton, A. (2011). The benefits of meditation. Retrieved April 24, 2014, from http://web.mit.edu/newsoffice/2011/meditation-0505.html
  • University of Maryland Medical Center. (2012). Vitamin D. Retrieved April 24, 2014, from https://umm.edu/health/medical/altmed/supplement/vitamin-d