Mood changes may be related to certain phases of life, which involve hormonal changes. In women, this may include PMS, pregnancy, or menopause. But stress or health conditions may also be causes.

If you’ve ever felt angry or frustrated within moments of feeling happy or elated, you may have experienced a mood shift.

These sudden and dramatic changes in emotion may seem to happen without a reason. However, a few common causes may be responsible.

Language matters

We use the term “women” in this article to refer to those assigned female at birth, but we acknowledge that sex and gender exist on a spectrum. This article explains how female body processes and hormones affect mood, but what that means for each individual will vary.

Puberty

Puberty is a time of emotional, physical, and psychological changes in an adolescent’s life.

Mood shifts and unexplained emotional reactions can be common during this transition.

»More on this:Stages of puberty

Premenstrual syndrome (PMS)

Most women — over 90%Trusted Source, according to the Office on Women’s Health — experience some PMS-like symptoms before their periods. PMS symptoms may appear 1 to 2 weeks before your period starts.

PMS may cause mood shifts, among several other symptoms:

The severity of these symptoms may change from month to month. They may worsen or improve as you get older.

It’s unclear what causes these symptoms. But experts suspect that hormone fluctuationsTrusted Source, specifically estrogen, may explain it.

Your estrogen levels tend to even out a couple of days after your period starts.

Premenstrual dysphoric disorder (PMDD)

PMDD may affect up to 5%Trusted Source of women of childbearing age, according to the Office on Women’s Health.

PMDD is closely related to PMS, but its symptoms, especially the emotional ones, may be more severe.

Like PMS, symptoms may begin 1 to 2 weeks before your period starts and end 2 to 3 days into your period. Symptoms of PMDD may include:

Lifestyle treatments alone are often not enough to treat symptoms of PMDD. Many women choose to combine alternative treatments — like stress management and dietary changes — with medication for symptom relief.

Pregnancy

Your hormones experience a great deal of change throughout pregnancy. This may lead to changes in emotions and mood.

It’s common to experience physical changes and emotional stress that may make mood shifts and emotional outpourings more frequent or intense.

Speak with your doctor or obstetrician for ways to cope with mood changes during pregnancy.

Menopause

Another major transition in life, menopause, is associated with a period of mood shifts and other symptoms.

During perimenopause, or the time around menopause when your periods become more irregular, about 4 in 10 women experience mood symptoms similar to PMS.

As your ovaries produce less estrogen, you may experience many other symptoms beyond mood changes, such as:

Speak with your doctor about treatments for symptoms of menopause. Hormone therapy, such as supplemental estrogen, progesterone, or both, may help ease some symptoms.

Nonhormonal alternatives are also a possibility to discuss and explore with your doctor.

Hormone imbalances

Estrogen may play a role in PMS or PMDD-related shifts in mood, but other hormones may also affect mood.

Hypothyroidism, a condition that affects 1 in 300 people in the United States, occurs when your thyroid gland doesn’t produce enough of certain hormones.

Common symptoms of hypothyroidism may include:

Stress

Stress is a part of life, and it can impact your physical and mental well-being (but it doesn’t have to, with proper management). One such area can be your mood and emotions.

Frustration, worry, and chronic (long-term) stress may lead to mood shifts, along with other psychological issues.

If you’re stressed, you might also experience:

  • sleeping too much or too little
  • eating too much or too little
  • decreased energy
  • headaches

Psychiatric causes

Psychological disorders and behavioral conditions may affect temperament and cause mood shifts. These disorders may include:

Treating these conditions will most likely ease the symptoms of extreme mood shifts and any other symptoms you may be experiencing.

The following treatments for mood changes focus on lifestyle modifications you can try at home.

If you’re looking for a different treatment, such as medication, discuss these with your doctor first, as some may require a prescription.

As a general practice, it’s important to discuss any lifestyle changes you want to make with your doctor before you make them, especially if you’re managing another health condition. Your doctor may have other recommendations or modifications depending on your current lifestyle and overall health.

Learn to manage stress

Meditation, deep breathing, and gentle yoga may help you manage stress. If your preferred way of stress relief is with exercise, great! Step outside for a brisk walk or bike ride, or hit the gym.

You might also find talk therapy or massage therapy beneficial.

»More on this:Relaxation techniques

Sleep well

Most adults should aim for 7 to 9 hours of sleepTrusted Source per night.

If you regularly get less than this, try to go to bed just half an hour earlier than you normally would. When you’ve managed that, try adding 30 minutes more. The additional shut-eye will add up in healthy, beneficial ways.

Exercise regularly

Moving and exercising are great for your physical and mental health. When you exercise, your body produces feel-good hormones and endorphins — “nature’s painkillers.”

Most healthy adults should aim for 30 minutesTrusted Source of moderate aerobic exercise 5 days per week, per the American Heart Association.

Avoid caffeine, alcohol, and added sugar

Caffeine, alcohol, and even sugar may alter your natural state, worsening mood shifts or causing them in the first place:

You don’t have to avoid these foods completely, but try to consume them in moderation. Here are the consumption guidelines:

Change your portion size

Eating large meals three times daily may be traditional, but eating smaller meals may be better for mood stability. Blood sugar shifts following large mealsTrusted Source may contribute to emotional shifts.

Smaller meals, divided throughout the day, may help stabilize your blood sugar to keep these extreme shifts in mood at bay.

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Try supplements

In general, it’s recommended that you try to change your diet to get the nutrients you need before supplementing.

But you may find the following supplements help with mood changes:

Speak with your doctor or a registered dietitian about which supplements are OK for you to take, especially if you take medication for other health conditions, to avoid interactions.

If you need help making healthy changes

Modifying your lifestyle can be hard work, especially if you don’t know where to start. That’s why we created a three-day email series called “New Habits, New You” to help guide you. Sign up today!

Mood changes happen from time to time and for a variety of reasons. However, finding healthy ways to cope with them can help reduce the risk of future mood changes.

But if your shifts in mood regularly interfere with your day-to-day life, or you think they’re becoming more problematic, talk with your doctor or a mental health professional.

While many of the underlying causes for mood shifts are treatable and manageable, some others may require additional support, which your doctor can help provide.

The reasons for mood shifts in women can range from puberty to menopause, PMS to stress. Hormones are likely at play, too.

However, lifestyle changes, such as exercising regularly, getting enough sleep, and seeking expert advice from your doctor, can help.

Often, treatments and management techniques are available to help you cope with mood shifts.