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How to Recognize Mood Swings

Some fluctuation in mood is a normal part of being human. You're supposed to feel different emotions at different times; it's part of what guides you through life. Sometimes people's moods shift for no apparent reason, or their moods don't match what they're experiencing; for example, you feel very sad even though everything in your life seems to be going well. These mood swings can be an indicator of a mental illness such as bipolar disorder. If you're concerned about changes in your mood, keeping a journal can help you determine whether you should seek help.

Things You'll Need

  • Journal
  • Pen or pencil
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Instructions

  1. Journal

    • 1

      Write down how each day begins. Did you feel happy? Sad? Did you sleep well the night before? Did you have dreams? Happy ones, or nightmares?

    • 2

      Write down what you eat. Include snacks. Your diet and fluctuations in blood sugar can affect your mood.

    • 3

      Note the conditions of your day: Was the drive to work delayed by traffic? Did you see photos of a friend's new baby? Did your child win an award at school? Is your mother sick? You don't have to document every trip to the bathroom or stop for gas, but pay attention to how the day is going and note anything that's not an everyday occurrence.

    • 4

      Document your interactions with people. Of course you can't transcribe every conversation with every person, but if you get praise from your boss or you have an unpleasant encounter with someone, write it down. Include positive as well as negative interactions--doing so may give you insight as to how to improve your mood when it's low.

    • 5

      Finally, note your mood with each entry. Your journal will look something like this:

      October 23-Woke up happy. Slept well. Feeling good.
      -Oatmeal for breakfast. Cable guy canceled. Annoyed.
      -Grandma's operation a success. Happy, but something feels off.
      -No time for lunch, meeting at school. Johnny in trouble again. Feeling angry.
      -Apple and diet cola for snack. Tired but feeling OK.
      Continue in this fashion till you reach the end of the day, when you note how you felt when you went to bed.

    • 6

      Review your journal and look for patterns. You may notice that your diet or sleep patterns affect your mood, or that circumstances and interactions with people cause you to feel up or down. This is normal, and minor changes can improve your emotional stability. If you notice that your moods shift for no discernible reason or if your mood swings are having a negative impact on your life, seek professional help.

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