Hormonal Changes & Mood Swings: Practical Tips for Teen Girls

Hormonal Changes & Mood Swings: Practical Tips for Teen Girls

Introduction

Teenage years bring a lot of changes—new feelings, new thoughts, new confidence, and sometimes unexpected mood swings. This happens because your body is adjusting hormones like estrogen and progesterone. These hormones affect your emotions, sleep, appetite, and energy. Mood swings are normal, and with a few simple habits, you can handle them smoothly.

Why Mood Swings Happen

During puberty, your hormones rise and fall quickly. This can cause:

• Feeling happy one minute and irritated the next

• Getting angry or emotional without a clear reason

• Craving sweets or junk food

• Feeling low energy or tired

You’re not being dramatic—your body is simply adjusting and finding its natural balance.

How to Handle Mood Swings

1. Name Your Feelings

When you feel irritated or sad, say to yourself:

• “I am feeling frustrated.”

• “I am feeling overwhelmed.”

Research shows that naming emotions reduces their intensity.
(Concept supported by Psychology studies on Emotional Labelling.)

2. Practice 5-Minute Breathing

Deep breathing sends a signal to the brain that everything is okay.

Try this:

• Inhale for 4 seconds

• Hold for 2 seconds

• Exhale for 6 seconds
  Repeat for 5 rounds.

This helps calm the mood instantly.

3. Healthy Diet to Support Hormonal Balance

Food directly affects hormones and mood.

Include more:

• Fruits (banana, apple, papaya)

• Green veggies

• Whole grains (roti, oats, brown rice)

• Nuts & seeds (almonds, flax seeds, pumpkin seeds)

Limit:

• Excess sugar

• Packaged snacks

• Cold drinks

These foods spike sugar levels → which makes mood swings worse.

Mood-Boost Snack Idea:
A handful of peanuts + jaggery + banana
(Stable energy + happy hormones)

4. Simple Exercise Routine

Exercise releases endorphins (happy hormones).

Even 15–20 minutes daily is enough:

• Skipping (5 minutes)

• Light jogging or dancing (10 minutes)

• Stretching or yoga (5 minutes)

Teen-friendly yoga:

• Butterfly Pose (relaxes mind)

• Child’s Pose (releases stress)

• Bridge Pose (balances hormones)

Real-Life Example

Example:
A 15-year-old girl, Meera, would get irritated easily.
Her mom suggested:

• 10 minutes yoga every morning

• Fruit instead of packaged chips in the evening

• Writing her feelings in a diary at night

After 3 weeks, Meera felt:

• Less angry

• More calm

• More confident in expressing herself

Small habits make a big difference.

5. Journaling for Emotional Clarity

Write 5–6 lines daily:

• “How was my day?”

• “What irritated me today?”

• “What made me happy?”

This helps you understand your emotions better.

6. Talk to Someone You Trust

Talking to:

• A friend

• A parent

• A sibling

• A teacher

helps release emotional pressure.
You don’t have to handle everything alone.

Quick “Calm Down Toolkit” (Keep This in Mind)

When mood swings happen suddenly:

• Drink a glass of water

• Take 3 deep breaths

• Listen to your favourite music

• Go for a 5-minute walk

• Hug a soft pillow or your pet

This gives your mind a reset.

Conclusion

Mood swings are normal, not a problem.
Your body is growing, learning, and becoming stronger.
With healthy food, light exercise, emotional awareness, and support, you can manage your feelings confidently.

Remember:
You are not “too emotional.”
You are changing, growing, and becoming your best version.