We all feel happy, joyful and full of energy at times, and at other times, we may feel tired, sad or low as well. These changes in our mood are a normal part of life. These changes in our moods may last for several hours or, sometimes, even days. Different things, like the weather, the seasons, medications, the amount of sleep we have, our food intake, exercise, can affect our moods. For girls, you will find that menstruation also impacts your mood.

Everybody experiences mood swings,
especially in adolescence

Adolescence is a time in our lives where we feel our moods changing quickly! At this time, hormones kick in, our bodies are maturing, we become more independent and our relationships with our friends also changes. You might feel like you are experiencing a roller coaster of emotions and that other people, especially adults, just don’t understand you. These emotional ups and downs are a normal part of these years. It is important to know that if the intensity of your moods become too overwhelming for you, you may want to talk to someone.

How can I manage my moods?

Feeling energized, joyful and happy is great! However, feeling sad or low for a longer period can be very challenging and you may want to learn how to control and overcome this.

There are always things that you can do to lift your mood and manage your emotions so you can feel better:


Reach out to your friends and family, stay close and connected to them. Don’t be afraid to share how you feel. Talking about how you feel will help you clarify and understand what you are feeling. It will make you feel lighter. Sometimes you just need to de-clutter your mind. A few comforting words from those close to you can also help make you feel less sad and pave the way for you to feel happier! This can make all the difference!


Ask yourself if there is a different way you can think about the situation?  Sometimes just engaging in this challenge will help lighten your mood and calm you down. It will also prevent you from getting stuck in the thoughts that are keeping you feeling sad and low, angry and distracted.


Train yourself to re-focus on the important things that make you happy. When we are down or sad, we tend to focus on all the things that are making us sad, and other events from our past that make us feel more down. This can be emotionally and physically exhausting. This is a time to pause and to challenge yourself to focus on all the things you are happy about or grateful for. It won’t be easy at first, but think of it as a workout for your brain. You will get better and better on focusing on the good!

  • Breathe: Breathing calmly when you are dealing with intense emotions helps to slow your heart rate down. It will make you feel more in control. Take some big, deep breaths: in through the nose, out through the mouth. Repeat this at least 5 times and feel the difference!
  • Eat: Eating healthy means getting a good amount of fruit, vegetables, and home cooked food in your diet. Also, drinking enough water throughout the day. This can help enhance your mood. Remember to avoid too much sugary and processed foods. It will be worth it!
  • Sleep: Going to bed on time and having proper night’s sleep is an important part of managing your mood and emotions. Sometimes a good night sleep is all you need to reset!
  • Move: Being active for at least 20 mins everyday helps to keep your mind and body agile. Try to include some easy activities into your day, such as walking, dancing to your favorite music or a sport that you enjoy. This helps you to use up the excessive energy you may have. Start moving and feel the benefits!
  • Limit: Try to limit your screen time and spend more time connecting with the people around you. It’s motivating to have real conversation. Try it!

Mood swings from time to time are normal. But sometimes, we might feel that our mood swings happen more often and are really intense. When these extreme changes in our mood start to interfere with everyday life, this could be a sign of something more serious. Bipolar Mood Disorder is a term you may have read about, heard about or seen in movies or on social media. It is treatable. Some things that can help to treat it are creating a daily routine for sleep, diet and exercise (keeping a journal helps!)


It is important to know that not all people who have mood swings will be diagnosed with Bipolar. So do not assume that you, or someone you know, has bipolar disorder just because of mood swings. Only a professional can diagnose this.

  • Be: make yourself available online, in person or on the phone. Plan fun activities with them, share your feelings too!
  • Listen: listen without distraction. You don’t need to have answers, advice or solutions just show you are interested and be there for them.
  • Share: share some of the tips and tools that are mentioned above about taking care of yourself: breathe calmly, working out, do fun activities, etcetera.
  • Encourage: Invite them to inform a trusted adult (like a parent, family member, teacher, sports coach etc.) and seek support or maybe even help from a professional.


If you are experiencing extreme highs and lows, which are interfering with your everyday life, make sure to share your feelings with someone you trust. If you are worried, have questions or just want to consult about your situation, please reach out to a trusted adult. This can be a family member, school counselor or your doctor.