Mood swings in puberty: what’s common and what can help this week

Quick answer

Mood swings can be part of puberty. Your body is changing, your brain is developing, and life pressure (school, friends, social media) can make feelings spike faster. You might notice you get irritated, tearful, anxious, or overwhelmed more easily than before. That doesn’t mean you’re “too much” or doing it wrong. Many people find it helps to focus on a short plan for this week: sleep basics, food and water, a small reset after school, and one safe person you can talk to.

Key points

  • Mood swings can happen more often during puberty, and they can feel intense.
  • Stress, lack of sleep, hunger, and scrolling can make feelings bigger.
  • You don’t need to fix everything — a few basics help quickly.
  • Tracking patterns can be useful without becoming obsessive.
  • Extra support is worth it if low mood is persistent or you feel unsafe.

What’s normal / common (variation is normal)

  • Feeling fine one moment and snappy or teary the next
  • Getting overwhelmed by small things (sounds, comments, changes of plan)
  • Feeling more sensitive about friendships and how you look
  • Wanting more privacy, then suddenly wanting comfort
  • Feeling anxious before school or social situations
  • Strong emotions around your cycle (even before periods settle)

Some days will feel easy and some will feel messy. That mix can be normal during puberty.

What can help (this week plan)

A small daily “baseline”

  • Eat something within a couple of hours of waking (even if it’s small)
  • Keep a water bottle nearby and sip through the day
  • Try for a steady bedtime and wake time where you can
  • Reduce “doom scrolling” when you already feel emotional (it often makes feelings louder)

A five-minute reset for big feelings

  • Breathe out longer than you breathe in (slow exhale)
  • Move your body a little: walk to the window, stretch, shake out your hands
  • Name the feeling quietly: “I’m overwhelmed” or “I’m anxious”
  • Do one small action: wash face, change top, drink water, snack, step outside

After-school decompression (especially helpful in puberty)

  • A snack + water first
  • Ten minutes with low stimulation (quiet, music, shower, lie down)
  • Then decide what’s next (homework, sport, chat, rest)

Make feelings less confusing

  • Write one line a day: “Today I felt ___ because ___”
  • If you notice a pattern around your cycle, note it gently (no deep analysis required)
  • If you’re getting upset in the same situation repeatedly, that’s useful information — not failure

Friendship stress support

  • Try one clear sentence: “I’m not in the headspace for this right now.”
  • Step away from group chat drama for a few hours
  • Talk to one trusted person instead of trying to handle everything alone

If you’re snapping at people you care about

  • Repair quickly and simply: “I’m sorry, I’m feeling overwhelmed. I’ll try again.”
  • Take a short break before you respond to messages
  • Keep your “big conversations” for calmer moments

When to seek extra help

Consider speaking to a GP / health professional or a trusted adult if:

  • Low mood or anxiety feels persistent and is affecting school, sleep, or everyday life
  • You’re having frequent panic feelings, constant dread, or you’re withdrawing from friends and activities
  • Anger feels out of control or you’re often “switching off” emotionally
  • You’re using food, exercise, or scrolling in ways that feel compulsive or out of control
  • You have thoughts about hurting yourself, or you don’t feel safe

For parents/caregivers: what to say / what to watch

What to say

  • “It makes sense that feelings are bigger right now. We can make this week easier.”
  • “Let’s focus on basics: sleep, food, breaks — and we’ll talk when it’s calmer.”
  • “You don’t need to earn support by being ‘fine’.”

What to watch

  • Persistent low mood, school avoidance, major sleep changes
  • Big personality changes that last weeks, not days
  • Self-harm talk, hiding injuries, or feeling unsafe
  • Constant conflict at home that doesn’t improve with rest and routine

Note from Linda

Mood swings in puberty can feel scary because they’re unpredictable. A short plan helps your brain feel safer. You’re not trying to control every emotion — you’re building a steady base so emotions pass more quickly and hurt less.

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