Understanding Mood Swings and Regaining Emotional Balance

Last updated on March 27, 2026

Mood swings are a part of everyday life for many people—and can be quite stressful. In this guide, you’ll learn more about the causes, warning signs, and how Ayurveda can help you.

Key Points: Mood Swings in Ayurveda

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Read more on this topic:

• Ayurveda During Menopause: 5 Tips
• Building a Positive Mindset with Ayurveda
• Stress management with Ayurveda: definition & methods
• Shatavari: Effects in Ayurveda
• Holistic health with European Ayurveda®

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What are mood swings?

Mood swings are rapid, often inexplicable changes in emotional state that occur without any apparent cause and can significantly disrupt daily life.

Our mood naturally changes throughout the day. It becomes a problem when our emotions fluctuate wildly for no apparent reason—and on a regular basis. This is what we refer to as mood swings in the strict sense of the term.

Emotions often shift abruptly between elation and sadness, between calmness and irritability. Sometimes they also shift between drive and complete exhaustion.

The point isn’t how many mood swings a day are normal, but how much these fluctuations weigh on you. In psychology, this is referred to as “subjective well-being”—what matters is your personal perception. If you notice that your low moods are becoming more frequent or are limiting you in your daily life, it’s worth taking a closer look.

What causes mood swings?

Mood swings are usually caused by hormonal, psychological, or physical factors —often a combination of several factors at once.

Hormonal causes of mood swings in women

Mood swings in women are often caused by hormonal changes. Over the course of a woman’s life, her body goes through several phases of significant hormonal changes. These can have a direct impact on her emotional state:

• Mood swings before menstruation (PMS): In the second half of the menstrual cycle, estrogen levels drop while progesterone levels rise. These changes can trigger irritability, sadness, and restlessness. Over 90% of women report experiencing at least one of these PMS symptoms before their period. (1)
• Mood swings around ovulation: Hormone levels also fluctuate in the middle of the cycle, which can cause short-term mood swings.
• Mood swings during pregnancy: Especially during the first trimester, the body undergoes massive hormonal changes. Joy and anxiety, nausea, and changes in daily life further intensify these emotional fluctuations.
• Mood swings after a hysterectomy: Surgery can significantly alter hormone levels, especially if the ovaries are removed at the same time. The sudden hormonal shift often leads to intense emotional reactions.
• Mood swings during menopause: As estrogen and progesterone levels decline during menopause, many women experience irritability, sadness, and restlessness. Because estrogen has a mood-lifting effect, its decline can significantly affect a woman’s emotional state.

Mood swings in men

Men are also affected: Declining testosterone levels and fluctuations in growth hormones can lead to mood swings in men. Irritability, listlessness, and emotional instability are particularly noticeable. Chronic stress and lack of sleep exacerbate these effects.

Psychological and neurological causes

Severe mood swings can also be a sign of a mental illness. The following are particularly relevant:

• Depression: It often occurs in phases—characterized by deep sadness, a lack of energy, and a loss of joy. Mood swings are among the typical symptoms.
• Bipolar disorder: This condition involves alternating phases of deep depression and extreme elation (mania).
• Borderline personality disorder: Intense, rapidly shifting emotions are central to this condition.
• ADHD: Mood swings are also common in ADHD, triggered by overstimulation and impulsivity.

In addition, physical conditions such as thyroid dysfunction, chronic stress, lack of sleep, or certain medications can destabilize one’s mood.

When should severe mood swings be a cause for concern?

Mood swings become a cause for concern if they last for a long time, occur without any apparent reason, or noticeably interfere with daily life. Occasional mood swings are normal and no cause for concern. It’s time to take a closer look if:

• the mood swings last longer than two weeks
• they occur without any apparent trigger and are very pronounced
• daily life, relationships, or work are noticeably affected
• other symptoms, such as sleep disturbances, withdrawal, loss of appetite, or thoughts of self-harm, may also occur

In these cases, a medical or psychotherapeutic evaluation is strongly recommended. Extreme mood swings that are classified as a mental health condition require professional support. Ayurveda can only serve as a complementary approach here, providing holistic support for your body and mind.

Mood Swings from an Ayurvedic Perspective: Dosha Imbalance

Ayurveda views the human being as a unity of body, mind, and spirit. From an Ayurvedic perspective, emotional instability is not an isolated problem. Rather, it is a sign of an imbalance in the three fundamental bioenergies— the so-called doshas: Vata, Pitta, and Kapha.

Every person possesses all three doshas, in a unique combination that determines their physical and mental characteristics. When the doshas become unbalanced, this is also reflected in one’s emotional state:

• Excess Vata (movement, air): leads to inner restlessness, anxiety, sleep problems, and rapidly changing moods.
• Excess Pitta (Fire, Transformation): manifests as irritability, impatience, hot-headedness, and overstimulation.
• Dominant Kapha (earth, water): manifests as sluggishness, low spirits, and emotional attachment.

The dosha balance shifts, particularly during phases of life marked by hormonal changes—such as the menstrual cycle, pregnancy, or menopause. In European Ayurveda®, this connection becomes clear: Menopause marks the transition from the Pitta phase to the Vata phase of life. This can manifest as increased sensitivity, inner restlessness, and emotional fluctuations.

6 Tips: What Can Help With Mood Swings?

These six steps can help—ideally tailored to your individual dosha type.

Tip #1: Exercise and Sports

Regular exercise is considered one of the most effective ways to promote emotional stability. Research suggests that physical activity can stabilize mood, in part through its effects on neurotransmitters such as serotonin and dopamine (2).

Gentle but regular activities such as yoga, walks in nature, swimming, or light jogging are particularly well-suited. According to Ayurvedic teachings, gentle movement activates the energy system (prana), promotes grounding, and boosts vitality.

Tip #2: Mindfulness, meditation, and breathing techniques

Daily mindfulness exercises can already produce noticeable results. Conscious breathing, meditation , or mindful walking help calm the nervous system. In Ayurveda , pranayama exercises(breathing techniques) play a central role: they primarily help balance an excess of Vata and promote long-term emotional stability.

Tip #3: An Ayurvedic Diet Tailored to Your Body Type

Ayurvedic nutrition is more than just a source of energy—it is medicine. Warm, freshly prepared meals and spices play an important role. They nourish the body and have a direct effect on one’s mood.

Recent research confirms that gut health directly influences mood. A healthy microbiome supports serotonin production. Approximately 90% of the body’s serotonin is produced in the gut. Through the gut-brain axis, the gut communicates closely with the nervous system—a connection that also influences emotional stability (3).

Tip #4: Medicinal Plants and Adaptogens

In Ayurveda, there are powerful medicinal plantsthat strengthen the nervous system and increase stress resistance:

• Ashwagandha: Calms both Vata and Kapha, has adaptogenic properties, and thus helps manage stress more effectively.
• Brahmi: Promotes mental clarity, calms the nervous system, and supports emotional balance.
• Shatavari: Especially beneficial for women: It helps balance female hormones and can alleviate mood swings associated with the menstrual cycle and menopause.

Tip #5: Sleep and Daily Routine (Dinacharya)

Sleep disturbances are one of the most common causes of emotional instability. They can be counteracted with an Ayurvedic daily routine . In Ayurveda, the daily routine (Dinacharya) is considered very important.

Getting up early, a morning cleansing routine, regular meals, and set times for rest in the evening help strengthen the body’s self-regulation and emotional stability.

Tip #6: Oil massages (Abhyanga)

Daily self-massages with warm oil (Abhyanga) calm the nervous system, reduce excess Vata, and promote a deep sense of security and comfort. 

Mood Swings During Menopause: Ayurveda as a Natural Approach

Menopause is one of the most intense periods of hormonal change in a woman’s life. Hot flashes, sleep disturbances, and mood swings are among the most common symptoms. Many women find this phase particularly challenging.

In Ayurveda, menopause is not considered a disease, but rather a natural transition from the Pitta phase to the Vata phase of life. Depending on one’s dosha type, this transition can bring about various symptoms and changes:

• Vata type: prone to inner restlessness, anxiety, sleep disturbances, and rapidly changing moods. Grounding through warm, nourishing food, oil massages, and regular routines is particularly important here.
• Pitta type: often experiences hot flashes, irritability, and a feeling of excess. A cooling diet and cooling herbal massages help to calm the internal fire.
• Kapha type: tends to struggle with sluggishness, listlessness, and a tendency to gain weight. Energizing exercise and light, spicy foods help promote the necessary lightness.

A holistic approach based on Ayurvedic nutrition and lifestyle can make this phase noticeably easier.

Mood Swings and Depression: Understanding the Difference

Mood swings and depression are not the same thing—even though they may seem similar. Key differences include:

• Mood swings come and go quickly. There are also moments of high spirits. Daily life is often still manageable.
• Depression lasts longer (at least two weeks) and is accompanied by a deep sense of sadness, a lack of motivation, and often physical symptoms. Everyday life becomes an insurmountable obstacle.

Persistent, intense mood swings can be a warning sign or a symptom of depression. If you feel like you’ve lost control of your emotions, seek professional help. Ayurveda can provide complementary support through holistic programs that address the body, mind, and spirit simultaneously.

FAQ: Frequently Asked Questions About Mood Swings

What are mood swings?

With mood swings, one’s emotional state changes frequently and without any external triggers. Emotions can fluctuate between joy and sadness, calm and irritability, or energy and exhaustion—often for no apparent reason.

What causes mood swings in women?

Mood swings in women are often caused by hormonal factors: the menstrual cycle (PMS), ovulation, pregnancy, or menopause. However, chronic stress, lack of sleep, physical illnesses, and psychological factors also play a significant role.

What can help with mood swings during menopause?

Ayurveda offers a holistic approach to mood swings during menopause: a diet tailored to your constitution, medicinal herbs, oil massages, yoga, pranayama, and an adjusted daily routine can provide noticeable relief from symptoms. 

When should I see a doctor about mood swings?

If mood swings last longer than two weeks and significantly interfere with daily life. If other symptoms, such as sleep disturbances or thoughts of self-harm, are also present, it is important to seek immediate medical or psychotherapeutic evaluation.

Are severe mood swings a sign of a mental illness?

Not necessarily. Severe mood swings can be normal reactions to stressful situations or hormonal changes. However, they can also be a symptom of a mental health condition. A medical evaluation can provide clarity.

Can mood swings before your period be treated?

Yes. Regular exercise, stress reduction, an Ayurvedic diet, and a consistent daily routine can significantly reduce PMS-related mood swings. In severe cases (PMDD), medical treatment is recommended.

What Ayurvedic treatment does the Sonnhof recommend for mood swings?

Depending on the cause and your individual dosha type, a Balance & Longevity program, a Panchakarma program, or a Spiritual Healing Retreat may be the right choice for you. Use our program finder to find the perfect treatment for your needs.

Can mood swings in men also be caused by hormones?

Yes. Declining testosterone levels, especially after age 40, as well as fluctuations in growth hormone levels, can lead to mood swings in men. They may then become more irritable, listless, or emotionally unstable. Chronic stress and lack of sleep further exacerbate these effects.

Sources

(1) Tschudin, S., Bitzer, J., Coda, P., & Zemp, E. (2009). The premenstrual syndrome between fact and fiction – new population-based data. Obstetrics and Gynecology, 69 , A113. doi:10.1055/s-0029-1239029

(2) Choi KW, Chen C, Stein MB, et al. (2019): Assessment of Bidirectional Relationships Between Physical Activity and Depression Among Adults: A 2-Sample Mendelian Randomization Study. JAMA Psychiatry; 76(4):399–408. doi:10.1001/jamapsychiatry.2018.4175

(3) Cryan, JF et al. (2019): The Microbiota-Gut-Brain Axis. Physiological Reviews, 99(4), 1877-2013. doi: 10.1152/physrev.00018.2018