Mood Swings: What Helps With a Changing Mood?

Cheerful in the morning, irritable at midday, downcast in the evening: almost everyone experiences mood swings. Our mood is not a fixed quantity but fluctuates over the course of the day and across weeks - depending on sleep, hormones, strains and experiences. Within a certain range, changing emotional states are completely normal. They become a burden when they turn out very strong, occur without a recognisable reason or lastingly impair everyday life and relationships. This guide sets out what is behind mood swings, when they should be assessed medically and which building blocks from everyday life, nutrition, nutrients and traditional herbal lore are linked with normal psychological function.

What is behind mood swings?

Our mood is shaped by a complex interplay of messenger substances in the brain, hormones, sleep, daylight and external circumstances. Even small shifts in this finely balanced structure can quickly tip the emotional state. Among the most frequent and important triggers are lack of sleep, persistent stress, irregular meals with strong blood-sugar swings as well as hormonal changes, for example during the cycle, in pregnancy or in the menopause.

The weather and the season also play a role: in the dark season with little daylight, many people feel more subdued. Stimulants such as caffeine and alcohol, but also certain life circumstances such as overload or loneliness, can additionally influence the mood. Normal swings subside again and usually stand in a comprehensible connection with whatever is happening at the moment.

Pronounced mood swings are especially common among adolescents in the course of puberty and the hormonal changeover and are usually part of a normal development. Many women also know cycle-related swings, for example in the days before menstruation, as well as changes in pregnancy and menopause. These hormonal influences are comprehensible and can often be placed with a glance at the calendar. It is important to develop a feeling for what is still within the normal range for oneself and from when the swings seriously burden everyday life.

When mood swings should be assessed medically

A conversation with your GP is sensible if the mood is persistently low over two weeks or longer, if listlessness, joylessness or hopelessness are added, or if the swings are so strong that they clearly burden work, everyday life and relationships. Very abrupt changes between elation and dejection also belong under assessment. Hormonal causes, thyroid issues or other treatable triggers can be behind them. If thoughts of death or of harming oneself arise, prompt help is important - in Germany the telephone counselling service (Telefonseelsorge) is available around the clock on 0800 111 0 111. Mental complaints can be treated well, and the first step is always the open conversation with a doctor or a psychotherapeutic professional.

Everyday life: structure and movement as an anchor

A stable daily structure acts like an anchor for the mood. Regular sleeping times are especially important, because lack of sleep makes you more irritable and dampens the mood. Movement in the fresh air demonstrably lifts the mood and breaks down stress hormones - even a daily walk counts. Daylight plays a big role here: anyone who takes in light in the morning supports the natural day-night rhythm.

Social contacts, conversations and activities that bring joy are an effective counterweight to gloomy phases. Relaxation techniques, mindfulness and hobbies help you get out of brooding. It is also worth deliberately looking at sources of stress and, where possible, relieving them.

A simple mood diary can provide valuable clues. Anyone who notes over a few weeks how the mood was and what happened that day often recognises patterns: perhaps the lows are connected with poor sleep, certain strains or the cycle. Seeing such connections gives back a feeling of control and helps to steer against them in a targeted way. Fixed sleeping times and a conscious handling of screen time in the evening also support a stable rhythm that does the mood good.

Nutrition and blood sugar

Nutrition affects the mood more strongly than many think. Strong blood-sugar swings from sweets, white flour and irregular meals can encourage irritability and low moods. Regular, balanced meals with complex carbohydrates, protein and healthy fats keep the blood sugar more stable.

A varied diet with vegetables, wholegrains, pulses, nuts, fish and high-quality oils supplies the brain with the nutrients it needs. Caffeine and alcohol should stay moderate, as both influence mood and sleep. Drinking enough is part of it too, because even mild fluid deficiency can affect concentration and mood. Alcohol in particular is often underestimated: it lifts the mood in the short term but disturbs sleep and can lead to dejection and irritability the next day. Anyone prone to low moods therefore usually benefits from drinking alcohol only rarely and in small amounts and instead relying on regular, nutrient-rich meals.

Nutrients and plants for the psyche

Various nutrients are linked with normal psychological function, evidenced by authorised EU claims. Vitamins B6, B12, niacin, folate, biotin and vitamin C contribute to normal psychological function; magnesium also contributes to normal psychological function. In addition, B vitamins and magnesium contribute to the normal function of the nervous system. These statements describe the role of the nutrients in the healthy body and are not a statement about the treatment of mood swings.

In traditional herbal lore, various herbs are named. The Griffonia plant is traditionally used, as are saffron, lemon balm and lavender. Such plants are part of handed-down applications; there is no authorised health-related proof of effect for improving mood. Important: with a persistently low mood, plants and nutrients are no substitute for professional help.

With nutrients too the rule is: a supplement is above all sensible when a deficiency or an increased need actually exists. Anyone who eats a varied diet generally covers the named vitamins and minerals well through food. With a one-sided diet, in certain phases of life or with a purely plant-based diet, it can be sensible to have individual values checked medically, for example vitamin B12 or vitamin D. Indiscriminate, high-dose supplementation without a known deficiency is, by contrast, to be advised against, because it neither improves the mood nor is free of risks. The conscious, targeted handling of food supplements is clearly the better way here.

Honestly placed in context

Mood swings are part of life and are normal within a certain range. No food and no capsule reliably lifts the mood at the push of a button. The most sustainable approach is a stable everyday life with regular sleep, plenty of movement and daylight, social contacts and a balanced diet. Nutrients and traditional plants can accompany, but do not replace professional support. If the lows persist, occur without reason or are a heavy burden, medical or therapeutic assessment is the most important step. It is a sign of strength, not of weakness, to seek help early. Many people hesitate too long, although mental complaints are treatable well today. Anyone who speaks openly about it, whether with their GP, a counselling centre or trusted people, takes the decisive first step and does not have to walk the path alone.

Matching products

Anyone who would like to combine traditionally used plants with micronutrients will find in our Griffonia complex with L-tyrosine a combination with the traditionally used Griffonia plant. It is a food supplement and does not replace medical or therapeutic help with a persistently low mood.

Frequently asked questions (FAQ)

Are mood swings normal?

Yes, within a certain range. Our mood fluctuates depending on sleep, hormones, stress and experiences. Normal swings subside again. They become a burden when they occur very strong, without reason or persistently.

What helps in everyday life with a changing mood?

A stable daily structure, regular sleep, daily movement in the fresh air, daylight in the morning and social contacts are effective anchors. Regular meals also keep the blood sugar stable.

Which nutrients support the psyche?

Vitamins B6, B12, niacin, folate, biotin and vitamin C as well as magnesium contribute to normal psychological function according to an authorised EU claim. A balanced diet generally covers the need well.

Can nutrition influence the mood?

Yes. Strong blood-sugar swings from sweets and irregular eating can encourage irritability. Regular, balanced meals and moderate handling of caffeine and alcohol have a stabilising effect.

When should I seek help?

When the mood is persistently low over two weeks, listlessness or hopelessness are added or everyday life suffers strongly. With thoughts of harming yourself, prompt help is important, for example via the telephone counselling service (Telefonseelsorge) on 0800 111 0 111.