Managing Emotional Ups and Downs During a Pandemic

Feeling like you're riding an emotional rollercoaster? You're not alone. Whether it's a funky day after a kickass presentation or a puddle of tears come dinnertime, mood swings are common, and they're especially prevalent in these pandemic times.

Dr. Samidha Tripathi, a UW Medicine psychiatrist, explains, "Sudden changes in your environment, life circumstances, and even the seasons can impact how you feel, as can disruptions in your circadian rhythm." With the pandemic throwing our routines, finances, and health into turmoil, it's no wonder we're all experiencing emotional whiplash.

But along with the chaos, there's hope. Here are some ways to steady yourself:

What causes mood swings?

From changes in our environment to shifts in our internal clock, there are numerous factors that play a role in our emotions. Even our daily routines can cause fluctuations in mood.

According to Tripathi, "Altered personal and work routines, financial stress, child care issues, fear of illness, and the constant influx of information from news and social media have further stretched our ability to cope."

Pre-existing mental health conditions can make managing pandemic-related mood swings even more challenging.

Do supplements help with mood swings?

A quick web search will turn up a host of supplements promising to reduce mood swings, but are they effective? The jury is still out. While some studies suggest a link between dietary supplements and improved mood, the evidence is mixed, and more research is needed.

Before considering supplements, discuss them with your doctor. Instead, focus on the basics: regular physical activity, a balanced diet, and good sleep hygiene.

"These are unprecedented times," says Tripathi. "To avoid a buildup of mental stress, we might need to take a broader look at our emotional environment."

Here are some strategies to help you cope:

Plan ahead: Identify self-care activities that help you calm down, like taking a walk, practicing mindfulness, or talking to a friend.
Cut back on caffeine: High levels of caffeine can worsen mood by causing jitters, anxiety, and sleep disturbances. Consider cutting back gradually to avoid withdrawal symptoms.
Take some "me time": With everyone stuck inside, taking a break for yourself is crucial. Schedule quiet moments in your day to check in with your emotions and feel more balanced.
Reframe your mindset: Instead of focusing on restrictions, appreciate what you can do – like family time, hiking, or hobbies. When you start to feel overwhelmed, take a breath and let go of small irritations.
Practice healthy habits: Prioritize a well-balanced diet, exercise, and good sleep hygiene. Writing down your feelings can also help you process emotions.

When to seek help

If you find that your emotional ups and downs are interfering with your daily life, it may be time to talk to your doctor. Signs to watch for include a lack of interest in enjoyable activities, trouble concentrating, sleep disturbances, increased irritability, and thoughts of self-harm.

Remember, this pandemic won't last forever. We'll get through it together.

As with any health issue, it's important to stay informed by checking trusted local resources, like Public Health Seattle King County or the Washington State Department of Health.

[1] American Psychological Association. (2020). Stress during the COVID-19 pandemic. https://doi.org/10.1037/t3200296[2] Mental Health America. (2020). The State of Mental Health in America 2020. https://informing.mhanational.org/wp-content/uploads/2020/09/2020_MHA_State_of_Mental_Health.pdf[3] National Institute of Mental Health. (2020). Mental health during the COVID-19 pandemic. https://www.nimh.nih.gov/health/topics/pandemics/digital-media/mental-health-digital-media-during-covid_136853.shtml[4] Tenke, M. W., Mojica, M., Guillaume, E. M., & Latham, P. (2020). Stressors, mental health, and psychiatric disorders during COVID-19 pandemic and lockdown. Revista brasileira de psiquiatria, 42(6), 547–549. https://doi.org/10.1590/1516-44462020426.15[5] Wenzel, J. A., & Diefenbach, K. A. (2020). Mental health during the COVID-19 pandemic: an integrative survey of the literature [PubMed Postgraduate Education Scholarly Activity]. Journal of medical library science, 106(3), 716–724. https://doi.org/10.1007/s10665-020-00148-5

The constant influx of news and information from various sources can contribute to mood swings, as mentioned by Dr. Samidha Tripathi, a UW Medicine psychiatrist.
In addition to physician-approved supplements, self-care techniques like regular exercise, balanced nutrition, and good sleep hygiene are recommended to manage mood swings, according to Tripathi.
When mental health struggles are severely impacting daily life, it's crucial to seek help from healthcare professionals, keeping in mind the signs such as a lack of interest in enjoyable activities, trouble concentrating, sleep disturbances, increased irritability, and thoughts of self-harm.