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Mood swings explained: It’s not just in your head!
Mood swings are often dismissed as something to “put up with,” but they are far more complex than that.
Emotions are shaped by a combination of brain chemistry, hormones, sleep, stress, and environmental factors. Shifts in mood can happen quickly or gradually, sometimes without an obvious trigger, leaving you feeling out of control. Understanding that mood swings have real biological and psychological roots is an important first step toward managing them. Rather than being random, they are signals from the mind and body that something deeper may be going on.
Hormones & mood regulation
Hormones are among the most powerful drivers of mood swings, directly influencing how your brain regulates emotions. Even small fluctuations can influence how calm, anxious, irritable, or positive you feel.
Hormones act as chemical messengers and interact closely with neurotransmitters such as serotonin and dopamine, which are key regulators of mood, motivation, and emotional stability.
PMS (Premenstrual Syndrome)
In the days leading up to a period, many people experience emotional changes such as irritability, low mood, anxiety, or sudden mood swings. While often labelled as “just hormonal,” research shows that PMS is driven by complex interactions between hormone fluctuations, brain chemistry, and individual sensitivity.
As our bodies prepare for menstruation, both oestrogen and progesterone levels drop sharply. This sudden hormonal shift can disrupt serotonin signalling and other neurochemical systems, leading to emotional instability.
Sleep disturbances are also common in the premenstrual phase, and even mild sleep disruption can significantly impact how we are able to regulate our emotions. This shift in hormones can also affect appetite and blood sugar stability, which then contribute to irritability or fatigue. Physical symptoms such as bloating, headaches, or cramps can cause further emotional stress, creating a feedback loop between the body and mind.1https://pmc.ncbi.nlm.nih.gov/articles/
PMDD (Premenstrual Dysphoric Disorder)
Premenstrual Dysphoric Disorder (PMDD) is a more severe form of premenstrual change that can significantly impact emotional well-being and daily functioning. Unlike typical PMS, the mood changes with PMDD can feel overwhelming and more disruptive – changes include sudden sadness, irritability, anger, anxiety, or a sense of losing control. Symptoms typically appear after ovulation during the luteal phase and improve within a few days of menstruation beginning. The condition is believed to be linked not just to hormonal changes themselves, but also to how the brain responds to those changes, particularly those affecting serotonin and mood regulation systems.2https://www.ncbi.nlm.nih.gov/books/
Perimenopause & menopause
Perimenopause, the transitional phase before menopause, is commonly associated with mood swings. During this time, levels of hormones like oestrogen and progesterone don’t decline steadily; they tend to fluctuate unpredictably.
These hormonal shifts can influence neurotransmitter systems, particularly serotonin, which plays a key role in mood stability, sleep, and stress response. As a result, emotional changes may feel sudden or unfamiliar, even in people with no previous history of mood-related symptoms.
The connection between hormones and systems such as the gut–brain axis also highlights how physical changes in the body can influence emotional well-being. This is why perimenopausal mood changes are not purely psychological.3https://pmc.ncbi.nlm.nih.gov/articles/
During menopause, hormone levels stabilise at a lower level, but mood changes can still occur. Contributing factors often include:
- Sleep disruption from hot flashes or night sweats
- Lower energy levels and fatigue
- Increased sensitivity to stress
- Difficulty concentrating or feeling overwhelmed
These symptoms reflect the body adjusting to a new hormonal baseline, which can take time, so mood swings can persist for a while.4https://pmc.ncbi.nlm.nih.gov/articles/
Pregnancy & postpartum
Mood swings are also common during pregnancy and the postpartum period due to rapid hormonal changes and significant physical and emotional adjustment.
During pregnancy, oestrogen and progesterone rise significantly, which can influence brain chemistry and emotional regulation. This may lead to:
- Increased emotional sensitivity
- Tearfulness or irritability
- Anxiety or mood variability
- Feeling overwhelmed at times
Fatigue, nausea, and life changes can further intensify these experiences.
After birth, hormone levels drop rapidly, which can contribute to mood changes commonly known as the “baby blues”. These may include:
- Crying spells
- Emotional sensitivity
- Mood swings
These symptoms are usually temporary and improve as hormone levels stabilise. Sleep deprivation, recovery from childbirth, and identity changes can also play a significant role in postpartum emotional well-being.5https://www.healthline.com/health/pregnancy
Supporting emotional balance
Lifestyle factors can play an important role in supporting mood stability, particularly during times of hormonal change.
Gut health & the gut-brain axis
Improving you gut health plays a huge role in stabilising hormonal mood swings, because the gut and brain are closely connected through the gut-brain axis. This system allows signals to travel between your digestive system and your brain, influencing mood, stress responses, and emotional regulation.
A balanced gut microbiome supports the production and regulation of neurotransmitters, including serotonin, much of which is produced in the gut. When gut bacteria are at healthy levels, serotonin signalling tends to be more stable, which can reduce mood swings, irritability, and anxiety linked to hormonal changes.
Nutrition & herbal support
Some traditional herbal approaches, such as Shatavari (a plant used in Ayurvedic practice), can be used to help regulate hormones and manage mood swings.
For overall gut and hormone balance, starting with Chuckling Goat’s Gut Health Protocol is a safe and natural place to start.
Mood swings are not random or purely emotional experiences. They are the result of interconnected biological systems involving hormones, brain chemistry, sleep, and physical health.
Recognising these patterns can make mood changes easier to understand and manage, helping shift the focus from frustration to awareness and support.
For more hormone help, check out these articles!
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.
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