Emotional Ups and Downs: Navigating Mood Swings

Emotional downturn?

I have a hard time controlling my emotions; I often feel inexplicably unhappy or overly excited.
I might be thrilled one moment and suddenly feel down the next.
Recently, these low moods have been happening frequently, and I don't know how to cope with them.
Sometimes I can't even cry it out.
In the past, I used to cut my arms with a utility knife or bite myself, but after those scars were discovered, I couldn't use those methods anymore.
I'm not someone who easily shares my feelings with others; when I'm about to express myself, I forget what I wanted to say, and only remember after everyone has left, which leaves me feeling even more upset.
Now, I wear headphones and blast music, but I'm worried about damaging my ears, so I've started to stop that too.
I've thought about going to the counseling office, but I really dislike the current counselor, so I gave up on that idea.
When I'm feeling low, I hope someone will care about me, yet I also have the contradictory desire for no one to disturb me.
I really want to attract others' attention, even though I feel like I have nothing special to offer.
I'm increasingly annoyed with my classmates, finding communication and interaction to be a hassle, and I wish I could just live in my own little world.
I often wish I could get sick, preferably something serious, but unfortunately, I'm extremely healthy and haven't caught a cold this semester.
At night, I sometimes have trouble sleeping or wake up too early (the sleepless nights usually coincide with my low moods), which happens about once a week.
Even though I go to bed early (around 10:30 PM and usually fall asleep by 11:30 PM), I wake up at 6 AM and still feel very sleepy during the day.
Recently, I even needed to sleep for three hours during the day, which made my teacher suspicious of my sleep patterns.
However, when I'm excited, I feel extremely energetic and completely forget about my low moods; bouncing around and being hyperactive is normal for me, which often causes trouble for others, but I still want to continue.

En, 10~19 year old female. Ask Date: 2019/11/12

Dr. Wang Yazhen reply Psychiatry

Hello, it sounds like you have already noticed changes in your emotions, interactions with others, and your own thoughts that are affecting your current life.
If you are feeling troubled or really want to understand what is happening to you, I recommend seeking help from a psychiatrist or a psychosomatic medicine clinic to determine if you have reached a level of illness.
Additionally, I suggest considering counseling or psychotherapy to discuss your situation, clarify, and gain a better understanding of your issues, as well as to find ways to manage your emotions.
I wish you the best in finding suitable coping strategies to help you feel more at ease!

Reply Date: 2019/11/12

More Info

Navigating emotional ups and downs can be incredibly challenging, especially when you find yourself oscillating between feelings of excitement and deep sadness. From your description, it seems like you are experiencing significant mood swings that impact your daily life, relationships, and overall well-being. This can be distressing and may lead to feelings of isolation and frustration.

Firstly, it’s important to acknowledge that what you’re experiencing is not uncommon. Many individuals go through phases of emotional instability, particularly during times of stress or transition, such as during school or significant life changes. However, when these mood swings become frequent and intense, it may indicate an underlying issue that needs to be addressed.

Your mention of previous self-harming behaviors, such as cutting or biting yourself, is concerning. These behaviors often serve as a coping mechanism for emotional pain, but they can lead to further complications and do not address the root of the emotional distress. It’s commendable that you have recognized the need to find healthier outlets for your emotions, such as listening to music. However, it’s crucial to find more constructive ways to cope with your feelings.

Here are some strategies that may help you manage your emotional fluctuations:
1. Journaling: Writing down your thoughts and feelings can provide a safe space to express yourself. It can help you process your emotions and identify triggers for your mood swings. You can also reflect on what you were feeling before and after these emotional shifts, which may help you understand your patterns better.

2. Mindfulness and Meditation: Practicing mindfulness can help you stay grounded in the present moment and reduce anxiety. Techniques such as deep breathing, meditation, or yoga can help calm your mind and body, making it easier to manage intense emotions.

3. Physical Activity: Regular exercise is a powerful tool for improving mood and reducing stress. It releases endorphins, which are natural mood lifters. Even simple activities like walking or stretching can be beneficial.

4. Seek Professional Help: While you mentioned hesitance to approach your school counselor, consider seeking help from a mental health professional outside of your school environment. A therapist can provide you with coping strategies tailored to your needs and help you work through your feelings in a supportive setting.

5. Build a Support System: Although you may feel like isolating yourself, try to reach out to friends or family members you trust. Sharing your feelings with someone who cares can alleviate some of the burdens you’re carrying. You don’t have to share everything at once; even small conversations can help.

6. Establish a Routine: Creating a daily routine can provide structure and stability, which may help mitigate feelings of chaos during emotional highs and lows. Include time for self-care, relaxation, and activities that bring you joy.

7. Limit Stimulants: If you find that your mood swings are exacerbated by caffeine or sugar, consider reducing your intake. These substances can affect your energy levels and emotional state.

8. Explore Creative Outlets: Engaging in creative activities, such as drawing, painting, or playing music, can serve as an emotional release and help you express feelings that may be difficult to articulate.

Regarding your sleep issues, it’s essential to prioritize good sleep hygiene. Aim for a consistent sleep schedule, create a relaxing bedtime routine, and limit screen time before bed. If sleep disturbances persist, discussing this with a healthcare provider may be beneficial.

Lastly, if you ever feel overwhelmed or have thoughts of self-harm or suicide, it’s crucial to seek immediate help. Contact a mental health professional, a trusted adult, or a crisis hotline in your area. You are not alone, and there are people who want to support you through this difficult time.

In summary, while navigating emotional ups and downs can be daunting, there are numerous strategies you can employ to help manage your feelings. Seeking professional help is a vital step in understanding and addressing your emotional health. Remember, it’s okay to ask for help, and taking that step can lead to significant improvements in your well-being.

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