Mood swings: what is normal, common causes and what helps

Mood swings is an everyday term for moods that go up and down often and by a lot, and it is not a diagnosis. Research uses several names side by side, such as affective instability, mood instability, emotional dysregulation and “mood swings”; a systematic review of 37 studies concluded that these concepts overlap a great deal and that no single tool measures them all (Marwaha et al., 2014). The World Health Organization’s classification also lists unstable mood as one feature within several diagnoses, such as mania, premenstrual dysphoric disorder and ADHD, rather than as a diagnosis called “mood swings” (WHO, 2024).

They are also common. In a 2007 household survey of 7,403 adults in England, 13.9% said their mood was unstable. They had more of other mental health problems, but this was measured with a survey question, not a diagnosis (Marwaha et al., 2013). In the records of 27,704 adults using mental health services, mood instability was noted for 12.1%; it was most often recorded in bipolar disorder (22.6%), but was also common in personality disorders (17.8%) and schizophrenia (15.5%) (Patel et al., 2015).

mind.io does not offer a mood-swing test, and this guide is not a diagnosis. It sets out, from research and official sources, how much mood change is ordinary, common things that make swings worse, changes before periods and around menopause, how mood swings differ in conditions where they are a feature, what helps, and signs that call for a doctor. Each condition is covered in detail in its own guide, such as bipolar disorder, borderline personality disorder and PMS and PMDD.

Mood changing in itself is entirely ordinary. In data from more than 11,000 people who recorded their feelings throughout the day with a smartphone app, people were feeling at least one emotion 90% of the time, felt positive emotions 2.5 times as often as negative ones, and fairly often felt both at once. They downloaded the app themselves, so they are not a representative sample (Trampe et al., 2015). Researchers describe each person as having a usual mood that their feelings move around, and people differ in how far they swing and how quickly they come back (Kuppens et al., 2010).

Both big swings and getting stuck in one feeling are weakly linked with lower psychological well-being. In a meta-analysis of 79 articles (11,381 people), more variable emotions, and emotions that changed less readily, went with slightly lower well-being, more clearly for negative emotions (Houben et al., 2015). But an analysis of 15 studies (1,777 people) found that these patterns of change added little beyond how good or bad people felt on average and how much that varied (Dejonckheere et al., 2019). So alongside how much your mood moves, it is worth looking at how low it usually is.

Is there a personality type with bigger mood swings? People high in the Big Five trait emotional sensitivity (neuroticism) are often thought to be moodier, but in one meta-analysis of 11 studies (1,205 people), the link between neuroticism and variability in negative emotion disappeared once the average intensity of negative emotion was taken into account. Neuroticism was linked with feeling negative emotions more strongly rather than with more variable moods (Kalokerinos et al., 2020). And people’s own judgement that “my mood swings a lot” was only weakly related to the variability in moods they actually recorded several times, so the two could not be used interchangeably (Anvari et al., 2025).

Feelings that fit the situation are not an illness. Diagnosis does not count euphoria that fits the circumstances, such as after winning the lottery, as a symptom of mania, and low mood after a divorce or losing a job is a common reaction; but if its severity, range and duration meet the requirements for a depressive episode, it still counts as depression even with a clear trigger (WHO, 2024). Teenagers’ moods often swing widely, but in a study analysing 5 years of diaries from 474 young people aged 13 to 18, variability in happiness, anger and sadness declined throughout adolescence (Maciejewski et al., 2015). Most (88%) became steadier, but in 12% variability rose, peaking in mid-adolescence, and their depressive symptoms did not decline (Maciejewski et al., 2019). Differences between the sexes are also smaller than often assumed: in a study of daily moods over 75 days, there was more evidence that men’s and women’s mood variability is similar than that it differs (Weigard et al., 2021).

Sleep has a big effect on mood. In a meta-analysis of 154 sleep-loss experiments (5,717 people) spanning more than 50 years, every form of sleep loss reduced positive emotions and increased anxiety symptoms; results for negative emotions and depressive symptoms were mixed and depended on how sleep was cut (Palmer et al., 2024). People kept awake for one night felt more stress, anxiety and anger than rested people in a mildly stressful situation (Minkel et al., 2012). In a study of 208 people who reported daily for 6 weeks, the effect of a night’s sleep quality on the next day’s mood was much larger than the effect in the other direction (Triantafillou et al., 2019). Sleep problems are covered in Insomnia.

Hunger and tiredness, alcohol or drugs, premenstrual syndrome, sleep problems and thyroid problems are listed among the causes of irritability and feeling on edge (healthdirect, n.d.). Ways to handle stress are in How to relieve stress. The World Health Organization’s classification has a separate category for mood symptoms that come with intoxication with or withdrawal from alcohol or drugs, or with starting or stopping a psychiatric medicine (WHO, 2024), and heavy drinking over a long time raises the risk of mental health problems such as anxiety and depression (NHS, 2026b). If alcohol is part of the problem, see Alcohol use disorder.

Some prescription medicines can affect mood too. For example, high-dose or long-term steroids can cause mood changes such as depression and anxiety (NHS, 2025b). Some people taking hormonal contraception report mood changes (NHS, 2024b). A study following more than 1 million Danish women found a link between using the pill and later antidepressant prescriptions (Skovlund et al., 2016), but an analysis of 12 randomised trials (5,833 participants) found that depressive symptoms did not get worse compared with placebo (de Wit et al., 2021). If your mood changed after starting a new medicine, do not stop it on your own; talk to the prescriber.

A physical illness can be behind it. An overactive thyroid can cause irritability, anxiety, mood swings and difficulty sleeping (NHS, 2023), and an underactive thyroid can cause low mood and extreme tiredness (NHS, 2025a). If physical changes come with it, such as trembling hands, weight changes or feeling the cold badly, ask a doctor about a blood test; thyroid problems are easily told apart with a blood test (Korea Disease Control and Prevention Agency, 2026a, 2026b).

Premenstrual syndrome (PMS) is the name for the symptoms that can come in the weeks before a period. Symptoms differ from person to person and month to month, but most women have PMS at some point, and mood swings top the list of the most common symptoms (NHS, 2024a). In a Korean survey of 2,970 girls aged 14 to 17, 70.5% met the study’s definition of PMS, and irritability was the most common symptom at 43.8%; this was a self-reported survey, not a diagnosis rate (Lee et al., 2025).

When premenstrual symptoms are much more severe and seriously disrupt life, it may be premenstrual dysphoric disorder (PMDD). The World Health Organization’s classification describes it as mood, physical or cognitive symptoms that, in most cycles over the past year, begin several days before a period, start to improve within a few days of it starting and are minimal or gone about a week after, and says this link should ideally be confirmed with a daily diary over at least two cycles. The mild premenstrual mood changes that many women have are not counted as PMDD (WHO, 2024). Symptoms, causes, how to check with a diary and treatment are covered in more detail in PMS and PMDD.

In a meta-analysis of 44 studies (50,659 participants), PMDD confirmed with records over two cycles was found in 3.2%, and in 1.6% when only community samples were counted. Provisional diagnoses made without records gave 7.7%, so judging without records tends to overstate it (Reilly et al., 2024). In a Korean interview survey of 2,499 women aged 18 to 64, the 12-month prevalence was 2.4%, a figure based on interviews rather than daily records (Hong et al., 2012). About half of women seeking treatment for PMS have depression or an anxiety disorder (ACOG, 2021), so it matters to check with records whether symptoms are there all month or only before periods (WHO, 2024).

For premenstrual symptoms, regular exercise, plenty of sleep, less stress and less alcohol come first, and if symptoms affect daily life, see a doctor with a diary of at least two cycles (NHS, 2024a). In a Cochrane review of 34 randomised trials, SSRI-type antidepressants probably reduce premenstrual symptoms (moderate-certainty evidence), and probably worked better taken continuously than only in the second half of the cycle; nausea, weakness and sleepiness were common side effects (Jespersen et al., 2024). Psychological therapy also helped, but the studies are small, so it is too early to be sure (Liu et al., 2026), and some hormonal medicines are also used (NHS, 2024a). If before your periods you feel so bad that you think of harming yourself, do not wait: call or text 988 in the US and Canada, call Samaritans on 116 123 in the UK and Ireland, or find a line at findahelpline.com elsewhere.

Mood also tends to swing around menopause. The menopausal transition starts at about 46 on average and lasts 2 to 8 years (about 5 years on average) (Korea Disease Control and Prevention Agency, 2026c), and during this time mood swings, low mood, and problems with memory and concentration can come, feeling worse with poor sleep and tiredness (NHS, 2026a). In a meta-analysis that reviewed 17 prospective studies and pooled 7 of them (9,141 women), women in the transition had higher odds of depressive symptoms or depression than premenopausal women (odds ratio 1.40), with no clear difference after menopause (Badawy et al., 2024).

For depression around menopause, antidepressants and psychotherapy with proven effects in depression are recommended first; estrogen therapy is not approved as a treatment for depression, but there is evidence that it has antidepressant effects, particularly with hot flushes and other vasomotor symptoms (Maki et al., 2018). UK guidance says to consider hormone therapy or CBT for depressive symptoms that do not amount to a diagnosis of depression (NICE, 2026). In an analysis of 30 studies (3,501 women), CBT and mindfulness reduced depression and anxiety around menopause by small to medium amounts (Spector et al., 2024). Mood changes after giving birth are covered separately in Postpartum depression. Low mood, anxiety, sleep and concentration around menopause, hormone therapy and the so-called male menopause are covered in more detail in Menopause and mood.

That does not mean “women are moodier because they are women”. In a review of 47 prospective studies of daily mood in women from the general population, 18 (38.3%) found no link between mood and the menstrual cycle, and only 7 (14.9%) found more negative mood in the premenstrual phase alone; another 18 found it before periods together with another phase, but the authors concluded there was no clear evidence of a specific premenstrual negative mood syndrome in the general population (Romans et al., 2012). But conditions clearly tied to the cycle, such as PMDD, do exist and need treatment. Korea’s national mental health portal says that seeing it only as a normal reaction to the cycle is what helps treatment least (National Center for Mental Health, 2021a).

Mood swings appear in many conditions, and how long a change lasts gives a clue to what it might be part of. In depression, irritability or emptiness can be the main mood instead of sadness, and in children and teenagers low mood can show as irritability. What matters is whether this lasts most of the day, nearly every day, for 2 weeks or more (WHO, 2024). See Depression symptoms for more.

Bipolar disorder involves “episodes”, periods with a mood state clearly different from the person’s usual self. In mania, for at least a week, and in hypomania, for at least several days, mood is elevated or irritable for most of the day and activity or energy is clearly increased. In mania the person may need much less sleep, feeling fine on 2 or 3 hours, which is different from insomnia, where someone wants to sleep but cannot. There is also cyclothymic disorder, with mild highs and lows alternating for 2 years or more (WHO, 2024). By contrast, feeling low or elated for a few hours to a day can happen in people without bipolar disorder (National Center for Mental Health, 2020). See Bipolar disorder for more.

In borderline personality disorder, mood reacts strongly to one’s own thoughts or outside events, and intense dysphoric states typically last a few hours but can last up to several days (WHO, 2024). In a study of 60 people who rated their mood several times a day with electronic diaries for about a month, those with borderline personality disorder had average moods similar to those with depressive disorders, but more variability and more large changes from one rating to the next (Trull et al., 2008). See Borderline personality disorder for more.

In ADHD, difficulty regulating emotions, unstable mood and irritability are also common. But this is closer to a lifelong pattern from childhood than to distinct episodes like those of bipolar disorder (WHO, 2024; Shaw et al., 2014). See Adult ADHD symptoms for more.

If someone’s personality changes noticeably, or they can no longer control their emotions as before, for the first time in midlife or later, it is better not to treat it only as a mood problem, even if the change came gradually. The World Health Organization’s classification explains that a physical condition can cause mood symptoms or personality change, and that this is more likely when the age of onset or the course is unusual (WHO, 2024). Frontotemporal dementia can begin with a gradual change in personality and be misdiagnosed as another psychiatric condition (National Center for Mental Health, 2021b), and depression in older adults can show more as changes such as personality change than as low mood (National Center for Mental Health, 2021c). In that case, have the cause checked by a neurologist or psychiatrist.

Start with the rhythm of daily life. For premenstrual symptoms, the American College of Obstetricians and Gynecologists says that going to bed and waking up at the same times every day, weekends included, may help lessen moodiness and fatigue, that regular aerobic exercise helps, and that caffeine and alcohol are best avoided (ACOG, 2021). In an analysis of 218 randomised trials (14,170 participants) in people with depression, walking or jogging, yoga and strength training reduced depression, but the certainty of the evidence was low or very low (Noetel et al., 2024).

When a feeling surges, try putting a name to it. In a brain-imaging experiment where people put the feelings in emotional pictures into words, activity in emotion-related areas such as the amygdala went down, though as a lab study it does not show that mood swings get better (Lieberman et al., 2007). In a meta-analysis of 306 experimental comparisons, reinterpreting the situation (cognitive reappraisal) had a small-to-medium effect and briefly turning attention elsewhere also helped, but concentrating on the feeling did not; trying not to feel the emotion at all did not work either (Webb et al., 2012). A habit of rumination had the strongest link with symptoms across mental health problems (Aldao et al., 2010). For moments of anger, see How to manage anger.

A mood diary is useful for spotting patterns. Noting briefly once a day your mood, hours of sleep, menstrual cycle, alcohol and stress shows what shakes your mood and gives you something to show a doctor. For premenstrual symptoms, keeping a record for at least two cycles is recommended (NHS, 2024a). How much your mood feels like it swings can differ quite a bit from what you actually record (Anvari et al., 2025). But keeping records is not a treatment in itself. In a trial with 14- to 24-year-olds, mood monitoring by mobile phone increased emotional self-awareness, which in turn went with fewer depressive symptoms (Kauer et al., 2012), but in a trial of 78 people with bipolar disorder, 6 months of daily smartphone self-monitoring did not reduce symptoms (Faurholt-Jepsen et al., 2015).

If regulating emotions has been hard for a long time, a programme that teaches skills may help. Skills training from dialectical behaviour therapy (DBT) was developed for borderline personality disorder, but in a small pilot trial with 44 anxious or depressed adults without it, it reduced emotional dysregulation much more than a support group (Neacsiu et al., 2014). Evidence for skills training on its own is still preliminary (Valentine et al., 2015). Psychological therapy is also an option for premenstrual symptoms, and CBT and mindfulness for menopausal symptoms (Liu et al., 2026; Spector et al., 2024).

See a doctor if: for several days you feel unusually elated or irritable, or full of energy on 2 or 3 hours of sleep, with more talking, thoughts and plans than usual; low or irritable mood lasts most of the day, nearly every day, for more than 2 weeks (WHO, 2024); the same symptoms come back before every period and get in the way of work, relationships or study (NHS, 2024a); mood changes become severe from your mid-to-late 40s, together with sleep problems or hot flushes (Korea Disease Control and Prevention Agency, 2026c; NHS, 2026a); someone’s personality changes noticeably for the first time in midlife or later (WHO, 2024); physical symptoms such as trembling or weight changes come with it (Korea Disease Control and Prevention Agency, 2026a); or your mood changed after starting a new medicine or stopping alcohol or drugs (WHO, 2024). It is also worth getting help when mood swings keep wrecking relationships or work.

A psychiatrist can help with mood problems, PMDD, bipolar disorder, borderline personality disorder and ADHD; a gynaecologist with premenstrual and menopausal symptoms; a family doctor or internist with thyroid tests; and a neurologist with a sudden personality change later in life. In Korea, local mental health welfare centres and the mental health crisis line 1577-0199 offer counselling and referrals (Ministry of Health and Welfare, 2025), and young people aged 9 to 24 and their parents can use the free 24-hour Youth Counselling 1388 (Korea Policy Briefing, 2024).

If you have thoughts of harming yourself, please reach out to a crisis line right away: call or text 988 in the US and Canada, call Samaritans on 116 123 in the UK and Ireland, or find a line at findahelpline.com elsewhere. If you are in immediate danger, contact your local emergency services.

Q. Is there a mood-swing test? A. mind.io does not offer one, and research has no single tool that measures mood swings (Marwaha et al., 2014). Try a mood diary to see patterns, and if you are worried about depression, the PHQ-9 check-in looks at the past 2 weeks. Emotional sensitivity in the Big Five personality test is a trait linked with how strongly you feel, not a mood-swing test (Kalokerinos et al., 2020).

Q. Are bad mood swings a sign of bipolar disorder? A. Not necessarily. Mood instability is recorded in many conditions, not only bipolar disorder (Patel et al., 2015). Bipolar disorder involves episodes in which an elevated mood clearly different from the usual lasts at least several days, or a week or more in mania (WHO, 2024).

Q. My mood swings only before my period. Could it be PMDD? A. Mood changes before periods are common and most are not PMDD. Keep a daily record for at least two cycles to see whether symptoms start a few days before your period and are nearly gone about a week after it starts (WHO, 2024). PMDD confirmed with records was found in 3.2% (Reilly et al., 2024). If it seriously disrupts your life, treatment can help, so take your records to a gynaecologist or psychiatrist (NHS, 2024a). More in PMS and PMDD.

Q. Should I see a doctor about mood swings around menopause? A. Yes, if they affect daily life. The menopausal transition raises the odds of depressive symptoms and depression (Badawy et al., 2024), and symptoms, which can outlast the transition itself, usually last 7 to 9 years, sometimes longer (NHS, 2026a). Talk to a doctor about options such as depression treatment, hormone therapy and CBT (Maki et al., 2018; NICE, 2026).

Q. Can the pill cause mood swings? A. Some people report mood changes (NHS, 2024b), but research findings are mixed (Skovlund et al., 2016; de Wit et al., 2021). If side effects are still a problem after 3 months, talk to a pharmacist or doctor about a different option (NHS, 2024b). Do not just stop, so that you are not left without contraception.

Q. Are teenage mood swings normal? A. Mostly yes, and they usually settle with age (Maciejewski et al., 2019). But in children and teenagers low mood can show as irritability, so irritability or low mood nearly every day for more than 2 weeks may be depression (WHO, 2024). In Korea, a struggling teenager and their parents can talk to the free 24-hour Youth Counselling 1388 (Korea Policy Briefing, 2024).

Q. Are there supplements for mood swings? A. Supplements such as vitamin B6, calcium and magnesium are suggested for premenstrual symptoms, but there is not much evidence that they work (NHS, 2024a). If you take any medicines, check with a doctor or pharmacist before taking a supplement.

Q. My mood swings are so bad I think about harming myself. A. Please do not carry this alone. Reach out to a crisis line right away: call or text 988 in the US and Canada, call Samaritans on 116 123 in the UK and Ireland, or find a line at findahelpline.com elsewhere. If you are in immediate danger, contact your local emergency services.

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