Mood swings are considered to be one of the most misunderstood menopause symptoms. They can make you feel like you have lost complete control over your emotional and physical well-being. Over 15% of women experience emotional difficulties during menopause that range from unexpected outbursts to mild or severe depression.
Mood swings are not only be frustrating for the women that experience them, they can also be difficult for the friends and family members around them. They can also feel debilitating and unbearable in times of crisis. There are, however, several ways to help cope with mood swings effectively, especially during difficult times. Read on to learn a few tips on how to manage mood swings during a crisis.
Get Back Into the Groove
Learning to manage your mood swings is like riding a bicycle: once you have control, it gets easier. Mood swings can be very intense and make daily errands unmanageable. If you feel a mood swing coming on during a crisis, the best thing is to acknowledge the emotional change, and try to react rationally. Try some of the following tips to help you manage your mood swings in a crisis.
A simple and very effective remedy is to take slow, deep breaths. This will relieve tension in your neck and chest and help you calm down. Slowly breathe in through your nose, pause and hold it for one second, then slowly exhale through your mouth. Try to concentrate as you exhale for as long as possible. Repeat this three to five times until you feel your body relaxing and your mood stabilizing.
Learn a mantra
Defined as a word or a series of words chanted silently or aloud, a mantra helps promote relaxation and calmness. With your eyes closed, repeat the mantra silently or aloud and pay close attention to the speed and rhythm of your chanting. Take slow, deep breaths as you allow your mind to focus on your thoughts. Repeat the mantra to yourself three to five times when you feel a mood swing approaching.
When experiencing mood swings, it can be very helpful to talk to your doctor. Alternative coping mechanisms include joining a support group or finding a circle of friends that can relate to what you're going through and provide you with support.
Click on the following links to learn more about other treatments for mood swings.
- Amin, Z. , Canli, T. & Epperson, C.N. (2005). Effects of Estrogen-Serotonin Interactions on Mood and Cognition. Behavorial and Cognitive Neuroscience Reviews, 4(1), 43-58. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/15886402
- Love, S. & Lindsey, K. (2003). Dr. Susan Love's Menopause and Hormone Book. New York: Three Rivers Press.