Mood swings are one of the most common — and most confusing — parts of puberty. One moment everything feels manageable, and the next moment something tiny can make you feel sad, angry, stressed, or overwhelmed. None of this means you’re dramatic or “too much.” It’s a direct effect of hormones building an adult brain and emotional system.
Puberty begins when the brain starts sending pulses of GnRH, which then increases FSH and LH. These hormones stimulate the ovaries to produce estrogen, progesterone, and small amounts of testosterone. The levels of these hormones don’t rise in a straight line — they rise in waves. This pulsing pattern activates emotional centers in the brain, especially the amygdala, which is responsible for strong feelings and reactions.
Estrogen is particularly powerful. It influences memory, mood, stress sensitivity, and how deeply emotions are felt. This means a normal day might suddenly feel intense, or small conflicts may feel bigger than they actually are. Progesterone, which usually has a calming effect, doesn’t stabilize until ovulation becomes regular — which can take years after the first period. Until then, emotional ups and downs are extremely common.
At the same time, the brain’s prefrontal cortex — the part responsible for planning, logic, and emotional regulation — is still developing. So you might feel things strongly before you fully know how to manage them. This is normal, temporary, and part of growing into yourself.
Common emotional reactions in puberty:
Feeling overwhelmed by small things
Sudden sadness or irritability
Strong reactions followed by confusion
Needing more space or alone time
Crying easily or feeling “on edge”
Difficulty concentrating
Alma’s Tips
When your emotions feel too big, pause and breathe — your body is not malfunctioning, it’s developing. Try not to judge yourself for feeling intensely. Instead, notice patterns and give yourself kindness. Rest well, eat regularly, and move your body when you can — it helps your hormones settle. And remember: If something feels too heavy, I’m here to guide you and help you understand what’s going on inside.