Managing Emotional Instability: Strategies Beyond Medication

Emotional instability

I have always been a pessimistic person, lacking a sense of security and presence.
After starting a relationship, I have become more inclined to think positively.
However, during the week before my menstrual period, my emotions plummet to rock bottom.
If anyone touches on my worries, I can burst into tears immediately; I am easily tearful and irritable, and recently, I find myself crying over even the smallest things.
Generally, I am doing better than before and can face sudden changes with more ease, but I still lack a sense of security.
Changes cannot be too drastic, and I need to feel that they won't affect my overall plans; otherwise, I become anxious and find it hard to calm down.
It's exhausting.
How can I improve this situation, aside from medication?

Gai Gai, 20~29 year old female. Ask Date: 2019/09/08

Dr. Huang Xiaoxian reply Psychiatry

Dear Gigi,
Thank you for your question.
You mentioned that feelings of insecurity and pessimism often affect your mood, which can also fluctuate with your menstrual cycle, a condition medically referred to as premenstrual syndrome (PMS).
A person's mood can indeed be influenced by both psychological factors and physiological factors (hormonal changes in the body).
Therefore, I would recommend that you consider a combination of psychological counseling and medication to improve your situation.
It would be beneficial to visit a psychosomatic medicine clinic for an evaluation.
Since you have concerns about medication, you can discuss the effects of medications with your doctor, as well as explore non-pharmacological treatment options.

Here is a link to non-pharmacological methods that can help alleviate menstrual discomfort: https://tw.tv.yahoo.com/rickystime/%E7%94%9F%E7%90%86%E6%9C%9F%E4%B8%8D%E9%81%A9%E6%80%8E%E9%BA%BC%E8%BE%A6%E8%B7%9F%E8%91%97%E5%81%9A%E5%B0%B1%E5%B0%8D%E4%BA%86-091212627.html
Wishing you all the best!

Reply Date: 2019/09/08

More Info

Managing emotional instability, especially when it is exacerbated by hormonal changes such as those experienced during the premenstrual phase, can be quite challenging. Your experience of heightened emotional sensitivity, including increased irritability and tearfulness, is not uncommon and can be influenced by various factors, including hormonal fluctuations, stress, and underlying mental health conditions. While medication can play a role in managing these symptoms, there are several strategies you can employ that do not involve pharmacological treatment.

1. Cognitive Behavioral Therapy (CBT): This form of therapy is effective in helping individuals identify and challenge negative thought patterns that contribute to emotional instability. By working with a therapist, you can learn coping strategies to manage your emotions more effectively and develop a more balanced perspective on situations that trigger your emotional responses.

2. Mindfulness and Meditation: Practicing mindfulness can help you become more aware of your thoughts and feelings without judgment. Techniques such as meditation, deep breathing exercises, and progressive muscle relaxation can reduce anxiety and improve emotional regulation. Mindfulness encourages you to stay present and can help mitigate the overwhelming feelings that arise during emotional lows.

3. Regular Physical Activity: Exercise is a powerful tool for improving mood and reducing anxiety. Engaging in regular physical activity releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, jogging, yoga, or dancing can be particularly beneficial.

4. Healthy Lifestyle Choices: Maintaining a balanced diet, getting adequate sleep, and staying hydrated can significantly impact your emotional well-being. Foods rich in omega-3 fatty acids, whole grains, fruits, and vegetables can support brain health and mood stability. Additionally, establishing a regular sleep routine can help regulate your mood and energy levels.

5. Social Support: Building and maintaining a strong support network is crucial. Sharing your feelings with trusted friends or family members can provide relief and perspective. Sometimes, just knowing that someone is there to listen can make a significant difference in how you feel.

6. Journaling: Writing down your thoughts and feelings can be a therapeutic way to process emotions. Journaling allows you to express yourself freely and can help you identify patterns in your emotional responses, which can be useful for discussing with a therapist.

7. Limit Caffeine and Alcohol: Both substances can exacerbate anxiety and emotional instability. Reducing or eliminating them from your diet may help improve your mood and emotional regulation.

8. Establishing Routine: Having a structured daily routine can provide a sense of stability and predictability, which may help alleviate feelings of insecurity. Incorporate activities that you enjoy and that promote relaxation into your daily schedule.

9. Psychoeducation: Understanding your emotional responses and the factors that contribute to them can empower you to manage your feelings more effectively. Educating yourself about emotional health and the impact of hormonal changes can provide insight and strategies for coping.

10. Professional Help: If your emotional instability continues to interfere with your daily life, consider seeking help from a mental health professional. They can provide tailored strategies and support to help you navigate your feelings and improve your emotional resilience.

In conclusion, while medication can be a helpful component of treatment for emotional instability, it is essential to explore additional strategies that can enhance your emotional well-being. By incorporating these approaches into your life, you can develop a more robust toolkit for managing your emotions and improving your overall quality of life. Remember, it’s okay to seek help and take steps toward understanding and managing your emotional health.

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