Mood Swings & Irritability: Why you Feel Like This and What to Do About It

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Mood swings and irritability can be caused by a variety of factors, including hormonal imbalances, stress, and poor nutrition. However, instead of simply treating the symptoms, a holistic approach addresses the root cause of these issues by taking into account the whole person – mind, body, and spirit. In this article, we will explore a variety of holistic techniques for managing frequent mood swings and irritability.

A holistic approach to health is all about treating the person as a whole, rather than just focusing on one aspect of their health. It recognizes that all aspects of a person’s life are interconnected and that to truly achieve optimal health, all of these aspects must be taken into account. In the case of mood swings and irritability, a holistic approach would not only address the physical symptoms, but also the emotional, mental, and spiritual causes.

It’s important to note that frequent mood swings and irritability can be caused by underlying health conditions such as depression, anxiety, or bipolar disorder, so it’s always best to consult a healthcare professional for an accurate diagnosis. However, even if you have been diagnosed with one of these conditions, a holistic approach can still be beneficial in managing symptoms and improving overall well-being.

Before you jump into this article… Just a heads up, the opinions expressed on this site are solely those of yours truly and should not be taken as medical advice. I’m just a regular person sharing my experiences and insights, so don’t sue me, okay? And hey, if you decide to buy something I mention through one of my affiliate links, I’ll make a few pennies to keep the lights on. But seriously, always consult with a doctor before starting any new health regimen. Stay healthy, stay happy!

1. Nutrition

Nutrition plays a vital role in regulating hormones and maintaining a healthy mood. Eating a balanced diet that includes plenty of fruits, vegetables, and whole grains can help provide the body with the necessary nutrients for optimal functioning. A diet that is high in processed foods, caffeine, and alcohol can contribute to hormonal imbalances and mood swings.

For example, foods high in sugar can cause blood sugar levels to spike and then drop, leading to mood swings and irritability. Additionally, caffeine can stimulate the nervous system and lead to anxiety and jitteriness. Alcohol, on the other hand, is a depressant that can lead to low moods and irritability. By reducing or eliminating these foods and drinks from your diet, you can improve your mood and overall well-being.

In addition to avoiding certain foods, there are certain foods that have been shown to have a positive effect on mood. For example, omega-3 fatty acids found in fatty fish, nuts, and seeds, have been shown to be beneficial for mood regulation. Similarly, foods high in Vitamin B such as leafy greens, nuts, and eggs can help with the production of neurotransmitters that regulate mood. By including these foods in your diet, you can improve your mood and overall well-being.

It’s important to note that everyone is different, and what works for one person may not work for another. A nutritionist or a dietitian can help you design a personalized nutrition plan that takes into account your specific needs and goals.

2. Exercise

Regular exercise is essential for maintaining good mental health. It has been shown to reduce stress, improve mood, and regulate hormones. Exercise releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. It also helps to reduce the level of stress hormones such as cortisol in the body.

Exercise can come in many forms, from traditional activities such as running, swimming and cycling, to more holistic practices such as yoga and tai chi. The key is to find an activity that you enjoy and can stick to. Aim for at least 30 minutes of moderate activity most days of the week. This can help improve your mood, reduce stress and anxiety, and improve sleep.

Physical activity is also a great way to improve the overall health of your body, which in turn can have a positive effect on your mood. Regular exercise can help with weight management, improve cardiovascular health, and increase muscle and bone strength. It’s also a great way to improve your overall self-esteem, which can be beneficial for those who suffer from low mood or depression.

It’s important to note that it’s not necessary to go to the gym or exercise for hours to get the benefits of physical activity. Even small amounts of physical activity can be beneficial. So, try to find something that you enjoy and that you can do regularly.

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3. Stress Management

Stress is a normal part of life, but chronic stress can take a toll on both physical and mental health. Chronic stress can contribute to mood swings and irritability, as well as a host of other health issues. It’s important to find ways to manage stress in order to maintain good mental health.

There are many different stress management techniques available, and what works for one person may not work for another. Yoga, meditation, and deep breathing are all great ways to reduce stress and improve overall well-being. Yoga and meditation can help to calm the mind and reduce feelings of anxiety and depression. Deep breathing exercises can help to slow the heart rate and lower blood pressure, which can help to reduce feelings of stress and anxiety.

Other stress management techniques include journaling, talking to friends or family, and getting enough sleep. Journaling can be a great way to process emotions and get them out of your head. Talking to friends or family can help to provide a sounding board and a different perspective. Getting enough sleep is essential for overall health and well-being, and it can also help to reduce stress and improve mood.

It’s important to try different techniques and find what works best for you. A therapist or counselor can help you to identify the cause of your stress and develop a plan to manage it.
It’s also important to note that, while stress management is an important aspect of a holistic approach, it’s not always possible to avoid stress altogether. Sometimes, it’s important to learn how to cope with it in a healthy way.

4. Sleep

Sleep is an essential component of overall health and well-being. It plays a vital role in the regulation of hormones, mood and mental health. Chronic sleep deprivation can lead to irritability, mood swings, and a host of other health issues.

To ensure good quality sleep, it is important to establish a consistent sleep schedule, avoid caffeine and electronics before bed, and create a comfortable sleep environment. A consistent sleep schedule can help regulate the body’s internal clock, making it easier to fall asleep and stay asleep. Avoiding caffeine and electronics in the evening can help to reduce stimulation and promote relaxation. Creating a comfortable sleep environment, such as keeping the room dark, quiet and cool, can also help to improve sleep quality.

It’s also important to note that some people may suffer from insomnia or other sleep disorders, which can make it difficult to get a good night’s sleep. In these cases, it’s important to consult a healthcare professional, who can help to diagnose and treat the underlying condition. In addition, practicing relaxation techniques such as deep breathing, yoga and meditation before bed can help to promote sleep.

It’s important to realize that good sleep is not a luxury, it is a necessity. Lack of sleep can have serious consequences on your physical, mental and emotional well-being, and it’s important to make sleep a priority.

5. Herbs and Supplements

Herbs and supplements can be a useful addition to a holistic approach for managing mood swings and irritability. Many herbs and supplements have been used for centuries to support mental health and well-being. They can help to balance hormones, support neurotransmitters, and reduce stress and anxiety.

Herbs such as St. John’s Wort, ashwagandha, and ginkgo biloba have been traditionally used to support mood and mental health. St. John’s Wort is commonly used to support mild to moderate depression and anxiety. Ashwagandha is an adaptogen herb that can help to reduce stress and anxiety. Ginkgo biloba can help to improve circulation and support cognitive function.

Supplements such as omega-3 fatty acids, Vitamin B, and magnesium can also be beneficial for mood regulation. Omega-3 fatty acids can help to support brain function and mood. Vitamin B can help to support the production of neurotransmitters. Magnesium can help to reduce stress and support muscle and nerve function.

It’s important to note that herbs and supplements can interact with medications and other supplements, so it’s important to consult with a healthcare professional before starting any new supplement regimen. Additionally, herbs and supplements should not be used as a substitute for conventional medical treatment, but rather as an adjunctive therapy.

5. Counseling and Therapy

Counseling and therapy can be a valuable tool for managing mood swings and irritability. A trained therapist or counselor can help individuals to identify the underlying causes of their mood swings and irritability, and develop strategies for coping with them.

There are many different types of therapy available, and what works for one person may not work for another. Cognitive Behavioral Therapy (CBT) is a popular and effective form of therapy that can help to change negative thought patterns and behaviors. It can help to reduce symptoms of depression, anxiety, and stress. Other forms of therapy, such as psychoanalytic therapy and humanistic therapy, can also be beneficial for managing mood swings and irritability.

It’s important to find a therapist or counselor who you feel comfortable with and who is qualified to help with your specific needs. A therapist or counselor can also provide support and guidance as you work to make positive changes in your life.

It’s also important to note that therapy is not only for people with mental illnesses, it can be beneficial for anyone who is struggling with stress, mood swings, and irritability. It’s a safe space where you can talk through your thoughts and feelings and work towards a better understanding of yourself and others.


Frequent mood swings and irritability can be challenging to manage, but a holistic approach can be an effective way to address these issues. A holistic approach considers the whole person, including physical, mental, emotional, and spiritual aspects of health. By addressing the underlying causes of mood swings and irritability, rather than just treating the symptoms, a holistic approach can lead to lasting improvements in mental health and well-being.

In this article, we discussed several different components of a holistic approach to managing mood swings and irritability, including diet and nutrition, exercise, stress management, sleep, herbs and supplements, and counseling and therapy. Each of these components can play an important role in maintaining good mental health and well-being. It’s important to find the right balance of these different components, and to work with a healthcare professional to develop an individualized plan that is tailored to your specific needs.

It’s important to remember that healing and recovery take time and patience. It’s also important to note that healing is a journey, not a destination. There will be setbacks and challenges, but with persistence and the right support, it’s possible to improve your mood and well-being. With a holistic approach, you can learn to manage your mood swings and irritability and lead a happier, healthier life.

It’s important to remember that seeking help is a sign of strength, not weakness. It’s also important to remember that a holistic approach isn’t a one-size-fits-all solution, it’s an ongoing process of discovery, experimentation and self-care. With the right support and the right tools, you can take control of your mood and well-being, and live the life you deserve.