10 tips for the emotional rollercoaster

• Pay attention to serotonin precursors

A low serotonin level can affect your mood. Foods that contain serotonin precursors, such as cashews, millet or L‑tryptophan‑rich foods (milk, cheese, beef, poultry, potatoes, nuts), support the body's serotonin production.

• Build up your gut flora for a better mood

Gut bacteria communicate with the brain. Support a healthy gut flora with a fibre‑rich diet (flaxseed, psyllium, legumes, whole grains), plenty of fruit and vegetables and fermented foods such as sauerkraut, natural yoghurt, kefir and miso.

• Check and supplement magnesium

Magnesium deficiency can promote irritability, nervousness, headaches and mood swings. If needed, supplement your magnesium or include magnesium‑rich foods such as cereal products, nuts, seeds, legumes, green vegetables and mineral water in your daily routine.

• Use calming medicinal plants

Plants such as valerian, lemon balm and lavender, or preparations containing black cohosh and chaste tree (agnus castus) can be relaxing. St John's wort is particularly helpful for low mood, restlessness and nervous stomach or sleep problems.

• Include omega‑3 fatty acids

Omega‑3 fatty acids help stabilise mood. Use rapeseed, walnut, soy and linseed oils and eat fatty fish such as mackerel and herring regularly.

• Allow yourself targeted distractions and time for yourself

In stressful periods, targeted self‑care helps: meet people who make you feel good or devote time to your hobbies. Such breaks strengthen your resilience and interrupt negative thought spirals.

• Breathing techniques for quick calming

Slow, conscious breathing activates the brain's relaxation centres, lowers blood pressure and triggers a physical relaxation response. Practice regular breathing breaks so you can calm down more quickly in acute moments of tension.

• Aromatherapy for everyday life

Soothing scents such as neroli, lemon balm, lavender, rose, chamomile, vanilla or angelica root can soften the mood at home. Use them as a room spray or in a diffuser – above all, choose scents you personally like.

• Stabilise sleep and daily structure

Adequate sleep and a clear daily plan protect against irritability and loss of concentration. Avoid overtime and regular sleep interruptions to prevent mood swings.

• Integrate relaxation into daily life

Slow walks, a hot bath or regular relaxation techniques such as meditation and autogenic training promote balance. Small daily rituals can sustainably improve emotional stability.