Sometimes, out of the blue, girls may experience mood swings. Feelings of happiness can instantly turn into sadness or even heightened anger. Such variations can be incredibly annoying or even embarrassing! It can be difficult to understand how to cope with such a situation, and most importantly, how not to harm others. The good news is that there are methods to help you deal with mood swings.
Steps
Method 1 of 3: Coping with mood swings
Step 1. Get some sleep
Lack of sleep definitely affects mood swings. It can be difficult to get enough sleep, especially when friends want to chat or suggest going out late at night. Remember, though, it's important to get enough sleep to feel good. Of course, this does not mean that you should refuse to meet with friends, just do not do it every night.
Teenagers are advised to get 8 to 10 hours of sleep every night
Step 2. Take a closer look at how hunger affects your mood
Make sure you eat regularly and properly. This means you don't eat a lot of sugar and include carbohydrates, proteins, fruits and vegetables in your daily diet. If you missed a meal or ate little, pay attention to whether it is affecting your mood. Eat regularly so that your mood swings aren't caused by hunger.
- A diet high in fat and calories can lead to depression.
- People who drink large amounts of water and also consume fiber, ascorbic acid, tryptophan (amino acids), magnesium and selenium are generally in a better mood. Diets rich in legumes, fruits and vegetables (for example, the Mediterranean diet) meet these criteria.
- Add folic acid, which is found in greens and beans, to your diet.
Step 3. Avoid consuming caffeine
Caffeine can help interrupt sleep. It can also cause nervousness, anxiety, tremors, and dehydration. If you experience frequent mood swings, stop using caffeine and see if it helps. This may be one of the reasons pulling you to the bottom.
- The effects of caffeine are usually felt within 5-10 minutes and last from one to five hours. However, the effect can last up to 24 hours.
- A high dose of caffeine can cause anxiety, irritability, and anxiety. A strong dose is considered to be about 150-400 mg. (Coffee contains about 150 mg per 350 ml; energy drink - 100 mg per 350 ml; Diet Coke - 46 mg per 350 ml (or one can)).
- If you can't quit caffeine, try to go beyond 50-150 mg, or about 350 ml of coffee.
Step 4. Go in for sports
Exercise can help improve mood, increase self-esteem, and relieve sleep problems. When you exercise, your body releases endorphins that help relieve stress and ensure a great mood. Therefore, sport is a great tool for both physical and emotional health.
- Teenagers are encouraged to exercise for one hour almost daily.
- If you hate sports, that doesn't mean you can't exercise. Go for a walk with your dog, jump on a trampoline, go rollerblading, or dance.
Step 5. Talk to someone
Sometimes we want to be alone and close ourselves off from all people, and that's okay. But spending time with friends is just as important. Perhaps you have a girlfriend with whom you can share everything. Talk to her and talk about your feelings. Talk to a trusted adult, such as a parent, school counselor, or coach.
Talk to your best friend or say hello to the boy you like
Step 6. Remember that mood swings can be an indicator of a more serious disorder
Sometimes a change in mood is just a change, but sometimes it is a sign of a serious malfunction in the body. If your mood swings are more intense than other girls, talk to an adult to make an appointment with a mental health professional.
If you notice other symptoms, for example, that your thoughts are jumping or, conversely, thinking has become absent-minded, that there are periods of excessive influx of energy or incoherent speech, all this can serve as a signal of serious disorder. Talk to an adult or psychoanalyst
Method 2 of 3: Dealing with Emotions
Step 1. Take it easy
If you are feeling angry, this step is very important to you. If you miss it, you may regret it in the future. When you are driven by negativity, it clouds your brain. As a result, you cannot think clearly and often get frustrated. If you are around someone or in a group of people, find a way to leave or part ways. For example, go to the bathroom or toilet.
Once you are alone, give yourself time to calm down. Count to 10 or take a few deep breaths. Spray your face with water. Focus on how you feel and how you connect with your surroundings, not just your emotions
Step 2. Cry
Long gone are the days when it was believed that tears were “for children” and generally inappropriate. Many people are embarrassed to cry, but it is a completely natural and healthy way to release emotions. In fact, tears have several health benefits: hormones and toxins that build up during stress and are released when you cry emotionally. Don't hold yourself back! Cry.
You may be embarrassed to cry in public. If this happens, excuse yourself and go to the bathroom or outside
Step 3. Watch out for negative thoughts
It can be very easy to go downhill and drown in negative thinking. It will begin to affect your feelings even before you even know it. Be on the lookout for or watch for the following manifestations in your thoughts:
- Thinking all or nothing: you either think that everything is good and wonderful, or you hate your life and everything seems terrible to you.
- Quickly conclusions: you “know” that things will end badly and believe that people think badly of you, even if you have no concrete evidence.
- Drama: you inflate an elephant out of a fly, it seems to you that you will no longer be able to show yourself to anyone, or that your life is ruined.
Step 4. Fight negative thoughts and think positively
If your thoughts revolve around “nobody loves me, I'm so lonely”, “life sucks” and “I'll never be happy,” try to capture the moment when they start. Stop and analyze these thoughts, whether it really is. A positive outlook on things will give you health and psychological stability, namely: a low level of depression, stress resistance and a long life expectancy. Wait and think of new ways to rethink all the bad things in your head.
- Take a look at the facts. If you think: "Nobody loves me, I am so lonely" - think about whether this is really so. Arguments in favor can be the rudeness of your best friend during lunch and the feeling of loneliness. The cons is that you can have many other friends who care about you, as well as your parents and your family where you are loved. Perhaps your friend's parents are getting divorced and her behavior has nothing to do with you.
- Leave negative thoughts like "life sucks". Start thinking positively. For example: "No, not everything is so bad. Even if I feel bad at the moment, I know that my dog loves me, and I'm looking forward to watching the movie tonight."
Step 5. Write down your feelings
By pouring out your feelings on paper, you help yourself to relieve stress and understand what is going on inside you. People often get confused about their feelings. By writing them down, you can solve your problem or problems.
While it is helpful to write down the feelings that worry you, do not turn your journal into a collection of negativity. Write down pleasant moments as well to get on the path of positive thinking
Method 3 of 3: Getting to Know Your Body and Your Emotions
Step 1. Determine the causes of your mood swings
Being a teenager is hard work. Your body undergoes many changes, hormones affect your body (and emotions!), Striving for independence and social status. This means you want to do something for yourself, and not follow the directions of others. It also means that you are trying to “find yourself”, your place in life and your individuality.
Step 2. Consider if this is related to PMS
Your hormone levels change throughout the month. Surprisingly, this happens to boys too, but to a lesser extent. Often a girl is noticed that one week a month, their mood varies greatly. Start tracking your menstrual period to see if your mood swings are related to PMS (premenstrual syndrome). PMS occurs a week before critical days and includes increased appetite, mood swings, weight gains, and increased cravings for sex.
- Use your calendar or phone app to start tracking your cycle. The starting point will be first day of menstruation. This will help you understand which days to expect a mood change.
- Reduce your intake of salt, caffeine, and sugar to help relieve PMS syndromes.
Step 3. Consider if your mood swings are related to recent stressful situations
It could be a breakup with your boyfriend or a fight with your best friend, the loss of a family member or pet. Or maybe you have been a victim of violence or abuse. If you notice mood swings after experiencing a difficult or traumatic event, these are most likely signals of exhaustion and stress.
- Think about whether you can handle this situation on your own, or do you need the help of an adult or a therapist?
- If you have experienced any kind of trauma or abuse, you simply need professional help to overcome it.