Our mood does not deteriorate without talking. You were in a good mood. You were enjoying, laughing and suddenly don’t know what happened that the mind became sad. Sudden mood swings happened and you became depressed. All this happens because your hormones are responsible for this. In this article, we are going to learn How to deal with mood swings for no reason.
Extreme or Rapid mood swings are also known as Bipolar disorder. Medications can help people to overcome from this disorder but this can have undesired harmful effects. Now a days, there are various successful natural remedies that can help you a lot. check how to get a handle on mood swing before they ruin your relationships.
Natural Remedies for Sudden Mood Swings
1.Have a Good Sleep :
Mood swings or having bipolar disorder can disturb a person’s sleep. During the manic phase, a person can sleep very little, but during the short phase, they can sleep for a long time.
No sleeping can trigger a mood change and getting proper and healthy sleep is also necessary to manage mood.Having a proper sleep hygiene can encourage people to get regular sleep.
Try Avoid using mobile, laptop, or TV before going to bed.
Make sure you are not taking heavy meal in dinner.
There should be gap of at least 3 hours in your dinner and bedtime.
Make sure your bedroom should be fresh and comfortable.
Avoid taking excess alcohol during night time.
Going to bed and getting up at regular time.
Note : People with bipolar disorder who have difficulty sleeping should speak to doctor.
2. Do Pranayama Daily
Regular Pranayama and workout can help to manage mood naturally. There are many health benefits of doing Pranayamaregularly. It can also prevent major and common problems like, depression, obesity, and constipation.
According to scientists, by doing workouts, many types of proteins and other biochemical substances are present in our body. These substances enter the blood and reach our brain and affect the neurological process. Our feelings, emotions and mood swings are also affected by this. But it has not been clear how many of the substances released during Pranayama are most important for mental health and depression.
Bhramari Pranayama : It relieves negative emotions such as anger, annoyance, frustration and anxiety. it develop concentration and memory. This remedy is very useful to control bad mood swings. It is a simple process that can be done at home or office, anywhere. This pranayama is the best option for bad mood swings.
Paschimottanasana : Stretching the spine releases tension. Relieves anger and irritation from the mind and calms it.
Halasana : It Calms the nervous system by improving blood flow to the brain. Reduces tension and tiredness from back and neck cramping.
3.Moderation in all Things :
People with rapid mood swings and bipolar disorder are at greater risk of engaging in addictive behaviors. Australian Researchers have released that about 240 million people around the world are dependent on alcohol, more than a billion people smoke, and about 15 million people are addicted to drugs. Researchers says that the positive side of this is that it encourages people to work with energy towards their goals and ambitions.
On the other hand, it can mean that an individual is completely focused on the short-term rewards of a decision, while disregarding potential long-term risks.
Becoming more aware of any tendency to engage in risk – for example, addictive – behavior.
If you are in a big problem, talk and discuss with your friends and family.
Without any hesitation take help of your loved ones to support any decision to avoid any destructive or addictive behavior.
For example: if painting is your hobby, do that whenever you feel stressed or depressed. It will help you to get overcome from addiction.
4. Try to Maintain a Healthy Eating Lifestyle :
A good and healthy diet is an important lifestyle for a person with bipolar disorder. People with bipolar disorder were at higher risk of several other conditions including diabetes, low bone density, and heart disease. A healthy diet can help reduce the risk of these conditions.Certain food that helps you to manage sudden mood swings.
Fermented foods :
Research suggests that intestinal bacteria play a role in the development of a variety of mental health issues (like mood swings, bipolar disorder, depression, stress or tension). When we do not fully understand this relationship, then we know how food can directly affect it in a healthy and varied way. In fact, a meta-analysis of nearly 100 studies found that regular intake of probiotic-containing foods significantly reduced the risk of rapid mood swings.
Leafy Greens :
Leafy greens rank as a top food when it comes to fighting mood swings, based on their high nutrient content. This is according to a recent study that examined twelve nutritional amounts, all specifically linked to mental health.
Walnuts are already a top nut for heart health, thanks to their potent combo of omega-3s, vitamin E and antioxidants, but they can also reduce your risk for bipolar disorder and mood swings.
Dark chocolate :
Eating dark chocolate can positively affect mood swings and relieve symptoms of depression.
5. Meditation :
Even though it is not a cure for bipolar disorder, meditation can help you relax and reduce stress. It can help you overcome stressful or anxious thoughts, and can better control your mood. Meditation is easy and anyone can practice it at home or in the classroom.
Do you consistently feel sad and hopeless? Are you not able to control your anger and have lost interest in activities you liked most? Usual mood fluctuations and sadness are normal, but if you start to feel helpless most of the time or all the time, you might be suffering from depression. It is a fairly common mental disorder that may affect your overall well being. A few natural remedies and lifestyle changes may help you know how to deal with depression in an excellent way.In this article, Read in detail our 10 Proven Natural Ways To Deal With Depression , but before that let’s understand what is depression and what are its symptoms?
If you are having consistent sad and depressed feelings, you are not alone. And fortunately, this mental disorder is treatable. According to WHO (World Health Organization) over 264 million people around the world falling under all age groups suffer from depression and there are effective treatment options available for both moderate and severe cases [ https://www.who.int/news-room/fact-sheets/detail/depression ].
Depression is a common mood disorder that may make you feel sad, anxious, angry, or helpless most of the time. It may affect your day to day life and drastically interfere with your overall health. It may have a distressing effect on how you feel and think. Moreover, depression may also interfere with your sleep and eating habits. The most common type of depression experienced by individuals are:
In this type of depression, you might feel depressed for most of the day for more than two weeks.
Persistent depressive disorder–
Here are the symptoms which may last for almost two years. A person may experience periods of major depression with gaps of less severe symptoms in between.
Other forms of this mental disorder include Perinatal Depression (postpartum depression), seasonal effective disorder(depression that comes and goes with season) and psychotic depression (delusions and hallucinations). Health conditions such as arthritis, diabetes, asthma, obesity, cardiovascular diseases, and cancer may get worse with depression.
Symptoms of Depression
A person may experience a wide range of symptoms starting for physiological changes to mental changes. If you are experiencing more than five of the under mentioned symptoms for more than two weeks, you may be suffering from depression.
However, it is important to get diagnosed by a trained and experienced mental health professional before reaching any conclusions.
The major symptoms of depression includes :
A constant feeling of sadness
Decrease in self-esteem and self-confidence
A feeling of guilt or unworthiness
Losing interest in enjoyable activities
Inability in completing daily activities
Overeating or loss of appetite
Inadequate or excessive sleep
Difficulty in making decisions
A lack of energy that persists throughout the day
Frequent body aches and headache
Decreased level of sexual activity
Thoughts of self-harm and even suicide.
Causes of Depression
There can be several causes for depression which could be due to biological, genetic, psychological, and environmental factors. Sometimes a combination of all these factors may trigger depression in individuals. It may also occur with other serious health issues such as Parkinson’s disease and cancer. The most common causes are:
1. A family history:
If someone in your family has a history of mood disorder or depression, you may be at a higher risk of developing the symptoms.
2. Medical conditions:
It includes such as insomnia, attention-deficit hyperactivity disorder, chronic illness, and pain may put you at a higher risk.
3. Structure of your brain:
The Less active frontal lobe of your brain may cause depression, however, more research is needed to understand it.
4. Early childhood trauma:
Their are some of the stressful events during childhood may affect how your body reacts to stressful situations.
If you have a history of misuse of alcohol or drug, you may develop depression symptoms.
How to deal with Depression
Treating your depressive feeling right away is the best way to fight depression. Fortunately, there are a few treatment options available that may bring a great amount of relief and help you get your life back to normalcy. The treatment options include:
Medicines that alter your state of mind may be helpful. These may include antianxiety medications, antidepressants, and antipsychotic medications.
A therapist may help you in coping with depression by making you generate positive thoughts through various sessions.
It is widely used to alter your mood as white light helps in lifting your mood, but this therapy is generally used for seasonal affective disorder.
Natural Remedies for Depression 🙂
Besides the above treatment options, which are used to treat severe disorders, natural remedies work as well to fight depression. The use of certain herbs, lifestyle changes, and relaxation methods may aid in eliminating depressive thoughts and help you cope with depression.
The best part is these natural remedies have rare or no side effects. Here are a few simple natural ways on how to deal with depression.
Top five Herbs and Supplements for Depression
1. Bacopa Monniera (Brahmi)
Bacopa Monniera, also known as Brahmi is an excellent ayurvedic remedy for stress and anxiety. According to research published in Pubmed, it has a high adaptogenic effect which increases your body’s resistance and helps you get rid of depression, stress, and anxiety [https://pubmed.ncbi.nlm.nih.gov/12957224/].
Brahmi is known to reduce the level of the stress hormone cortisol, resulting in an enhanced mood. It may help in reducing the symptoms of ADHD -Attention Deficit hyperactivity disorder which could be a probable cause for depression in children. Furthermore, Brahmi is known to boost the brain function by strengthening the nerve cells in the brain.
2. Withania somnifera (Ashwagandha)
It is another adaptogen herb that may help in managing stress, thereby treating depression in a natural way. Ashwagandha is being used in Ayurveda for more than 3000 years to deal with stress as well as increase energy levels. Besides exhibiting anti-cancerous properties, it may help in reducing the cortisol levels and help in reducing anxiety and depression naturally.
A study revealed that 300mg of high concentration extract from Ashwagandha roots taken twice daily for a specific period of time showed beneficial results in developing resistance against stress among the participants [ https://pubmed.ncbi.nlm.nih.gov/23439798/].
Turmeric is extensively used in Ayurveda to treat various illnesses. It is due to the presence of the curcumin- a phytochemical component present in Turmeric, it is highly beneficial in treating depression, immunity etc. According to a study, curcumin possesses anti-inflammatory, antimicrobial, antitumor, antidiabetic, antihypertensive, and antihepatotoxic properties in addition to other beneficial properties.
Curcumin is known to have neuroprotective properties which makes it one of the excellent natural remedies for depression [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929771/]. Turmeric may help in relieving anxiety as well as major depression possibly because of its property to boost serotonin and dopamine level in your brain.
4. St. John’s wort
This effective herb grows in North and South America, Europe, Eastern Asia, Australia, and New Zealand. St. John’s wort has commonly used in the treatment of depression, however, it may cause interactions with certain medications. Therefore, it is important to take medical advice before using it. It acts as an antidepressant and helps in relieving mild symptoms of depression.
If you are taking St John’s wort, avoid foods and drinks that may contain the chemical-tyramine. These foods may include, soy sauce, aged cheese, sauekraut, miso, tofu, cured meats, beer, and wine [ https://www.webmd.com/depression/guide/st-johns-wort#2].
5. Omega-3 fatty acids
This is yet another natural way to fight depression. Omega-3 fatty acids are found naturally in fatty fishes such as salmon, sardines, and trouts. You may take them in supplement form also. The two omega-3 fatty acids which help in warding off the symptoms of depression are EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid).
According to an abstract published in Harvard Health Publishing, these fatty acids have the ability to enter into the cell membrane of brain cells and interact with the molecules related to your mood, thereby reducing the symptoms of depression.
In addition, the anti-inflammatory properties of omega-3 fatty acids make them a great supplement to help you cope with depression [ https://www.health.harvard.edu/blog/omega-3-fatty-acids-for-mood-disorders-2018080314414].
Top five Lifestyle changes to treat depression
Making small changes in your lifestyle can help you know how to deal with depression to a great extent. It is a simple yet very powerful way to deal with the condition. It has been observes that lifestyle changes along with natural remedies can help depression. So, incorporating the following five lifestyle changes may help you to get rid of depression.
Relieve stress with meditation
Anxiety and stress can trigger symptoms of depression and meditation is one way to deal with the situation. It helps to calm your brain and get rid of negative thoughts. Regular meditation sessions may even cause positive changes in certain regions of your brain. As little as 10 minutes of guided meditation on a regular basis could be an effective treatment for depression.
Go for Yoga
Yoga is yet another relaxation technique that has a great effect on the brain, and may significantly helps in reducing stress, anxiety, and depression.
According to Harvard Health Publishing, studies show that yoga is a self-soothing activity which shows results similar to meditation [https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression]. Poses like Adho Mukha Vrikshasana (Handstand), Viparita Dandasana (Chair Backbend), Adho Mukha Shvanasana (Downward-facing Dog), Balasana (Child Pose), etc. is found to be very effective in treating stress, anxiety as well as depression.
A regular exercise not only benefits of your body by increasing your fitness, but also helps in relieving stress. Exercise helps in boosting the levels of endorphins in your brain making your feel good, almost instantly.
However high-intensity vigorous exercise may often lead to depression. Therefore, it is best to exercise in moderation to reap its maximum benefits. Light exercise like walking and jogging just a few times a week is enough for anyone to get rid of depression.
Having fresh food to fill your plate may bring much difference to your mental and physical health. Cut back on beverages that have artificial sweeteners, instead drink plenty of water to stay hydrated. Probiotics may help in keeping your gut healthy and support digestion. Since caffeine is associates with anxiety, and it is best way to keep away from the caffeinated drinks.
Eat lots of fruits and vegetables to obtain essential vitamins and minerals for your body. Alcohol may make depression worse, hence cut back or completely stop drinking alcohol to fight depression.
Have adequate sleep
Poor sleep may cause stress and affect your mood. The neurotransmitters that are associates with mood are not able to replenish if you do not get adequate sleep.
Having a quality sleep may help in reducing the risk of depression. If you find it difficult to fall asleep, try maintain a bedtime routine by going to bed at the same time every night. Creating a calming environment in your bedroom may help you fall asleep faster.
The Conclusion :
If you are dealing with depression and finding it hard to escape the feeling, you are not alone, try the above natural remedies for a few days and note down the changes. If you are still don’t feel better, it has been recommended to see a trained mental health expert who may help you with how to deal with depression.
Remember, depression, stress and anxiety can be treated and you can have a normal life ahead.