Having intense mood swings for the first time can make you wonder if there’s something “wrong.” Experiencing some intense moods during your adolescent and teen years is normal. It doesn’t necessarily mean that you have a problem. However, because of social and developmental changes that are happening, it’s common to notice the first signs of mental health conditions like anxiety and depression as a teenager. You may have new experiences that are traumatic or start to feel the impact of things that happened to you as a child. Navigating frequent mood swings as a teen is challenging, but you’re definitely not alone. 

Now is an important time for you to start getting to know yourself on a deeper level and explore skills for emotional regulation and healthy relationships. This article shares some common reasons why teens have mood swings and how you can learn to care for your mental health. 

Why do I have so many mood swings?

Our adolescent years are full of major changes. Change in our relationships. Changes in our environment, and changes in our bodies and minds. All these parts of your life are intertwined, so they affect each other. It’s understandable that some big emotions should come up as you adjust to new social situations and go through your own personal changes. 

On the outside, you’re transitioning through different levels of education, starting new activities and joining new social groups. On the inside, you’re exploring your identity and worldview while becoming more aware of social dynamics. Your brain takes some developmental leaps to increase its capacity for different types of knowledge, its processing speed and connectivity between different parts of the brain. As your brain develops you may experience heightened or exaggerated interpretations of what’s going on. Of course, changing hormones intensify certain emotions and bring out new sensations while cueing changes in your body. 

What are the most common reasons why teens have mood swings?

Many of the milestones you’ll pass during your young adult years bring a combination of excitement for the future and grief over the things you’ll leave behind — the beginning of high school or the first day at your first job, for instance. Both of these examples are changes you can mentally prepare for, but there will be others that take you by surprise. There may be times that mood swings happen on a daily basis or even more than that. What’s important is that you have the supportive relationships and positive coping skills to manage them.

Any of the following factors can affect your emotions, making mood swings more frequent:

• Major life changes — New schools, new activities and unforeseen changes may be overwhelming at times.

• Changing relationships — New and changing relationships with your friends, family and romantic partners will all affect your emotions at different times.

• Brain development — Your brain may be working differently than it did just a few months ago, which can be jarring.

• Hormonal changes — Puberty can directly impact your emotions, for instance, a new drive to take risks or sexual impulses.

• Individuation — Becoming your own person can make some situations more emotional.

• High expectations and new responsibilities — You may feel a lot of pressure to perform your best.

• Neurodivergence — Experiencing ADHD, autism or another form of neurodivergence can contribute to mood swings.

• Traumatic experiences — Emotional or physical abuse, sexual assault and accidents can all be sources of trauma.

• Mental health conditions — Anxiety, depression or bipolar disorder are just a few examples.

How can I start managing my emotions better?

For most teens, a combination of social support and healthy lifestyle habits goes a long way to help with mood swings. Finding an adult you trust and maintaining a good relationship with them is one of the best ways to make sure you have a supportive resource ready when emotions are running high. Taking care of your health by getting enough sleep, eating nutritious foods and exercising regularly will give you the strength and focus you need to cope with strong moods. In some cases, medication is needed to help your brain cooperate with you.

It takes time to develop emotional regulation skills. You may find that you need support from a therapist or a higher level of mental health treatment. Just know that you’re not alone, and managing mood swings isn’t something you need to figure out by yourself.

Here are some ideas on where to begin with your mental health journey:

• Journal about your feelings — It may help to collect your thoughts and do some reflection on what your mood swings are telling you. Do you need help maintaining strong relationships and boundaries? Do you get stressed and overwhelmed in certain situations? Tracking your mood changes can help you decide who you should go to for help.

• Talk with a friend or an adult you trust — At the very least, you should have both friends your age and an adult in your life whom you can share these things with. Have a chat with them about your mood swings and some things that might help. For more ongoing support, ask them to check in with you once in a while.

• Talk with a therapist — Did you know you don’t have to have a diagnosed mental health condition to see a therapist? It’s a therapist’s job to be a great listener, give you unbiased feedback and keep your personal details confidential. They can be a great resource for learning new coping skills. 

• Seek a higher level of treatment — If your mood swings are making it hard to function, you may need a higher level of mental healthcare. Taking a break to focus on your mental health now can set you up for continued wellness in your young adult life and beyond.

One of the things we do at Embrace U is to help adolescents and teens understand their mood swings and find positive ways to cope with them. Our licensed clinicians are caring, compassionate professionals with experience helping young people like you. We offer outpatient programs that include individual, group and family therapy sessions to help you make positive changes in your life that will last.

You may not need a higher level of mental health treatment right now, but if you ever do, we’re here to help.
Have questions? Contact our team today.