March 23, 2023

7 Ways to Manage Your Mood Swings and Irritability

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Managing Mood Swings and Irritability.

Many perimenopausal women experience mood swings and irritability. There are some ways to ease the burden of this symptom.

1. Track symptoms

Tracking symptoms can help identify patterns and triggers for mood symptoms. Tracking can help with symptom management and awareness when they occur. Tracking the symptoms and identifying triggers can help you develop coping strategies.

2. Utilize stress-reducing techniques

Techniques like meditation, yoga, and mindfulness can help with relaxation and stress relief. Stress can exacerbate mood swings and irritability, so decreasing stress levels is crucial for management.

3. Exercise regularly

Exercise has the dual effect of improving mood and reducing stress. This can help with irritability and mood swings. Moderate-intensity exercise for approximately 30 minutes, 5 days a week can help with symptoms.

4. Utilize self-care

Taking care of yourself and prioritizing your needs can help with irritability and mood swings. Focus on activities that help you relax and make you happy. Activities like spending time in nature and reading are particularly great in promoting relaxation and improving mood.

5. Prioritize sleep

The symptoms of mood swings and irritability are exacerbated by poor sleep. Ensuring that sleep disturbances are kept to a minimum can help combat these symptoms. Firstly, utilize a set sleep schedule. Avoid using your phone or watching TV prior to sleeping. Make sure you feel comfortable in your sleeping environment. If you continue to have problems with sleeping, then discuss with your doctor the options available to help with your sleep regimen.

6. Discuss Medication Management with Your Doctor

Despite everything, if your mood swings and irritability are interfering with your daily life, then talk to your healthcare provider about treatment options. Hormone replacement therapy or other medication may be helpful, if appropriate.

7. Start Therapy

Therapy could be very helpful for mood swings and irritability. A specialist can help provide support and guidance and help you develop coping strategies. 

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It’sFetch is a community that provides a safe space for members to discuss health and wellness topics. We provide access to archived health related content, note the date of last review or update on all articles. No content shared, regardless of date should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

-Written by Paavana Varanasi

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