Many people notice mood changes before and during their periods. These shifts can cause frustration and confusion, and understanding why they happen can help manage them. Hormones play a crucial role in regulating emotions, and their fluctuations throughout the menstrual cycle can significantly affect mood and mental well-being. While some experience mild symptoms, others struggle with more severe emotional distress. This article explains the science behind period mood swings and provides practical strategies to cope with them.
The Science of Period Mood Swings
Hormones control many functions in the body, including mood. Two key hormones—estrogen and progesterone—rise and fall throughout the menstrual cycle. Their fluctuations affect brain chemicals that regulate emotions.
● Estrogen and serotonin: Estrogen levels peak in the first half of the cycle. This hormone boosts serotonin, a chemical linked to happiness and emotional stability. When estrogen drops before a period, serotonin drops too. This can lead to irritability, mood swings, and sadness. Low serotonin levels can also cause sleep disturbances and food cravings.
● Progesterone and GABA: Progesterone rises in the second half of the cycle. This hormone interacts with GABA, a brain chemical that promotes relaxation. When progesterone drops before a period, anxiety can increase. This shift can make it harder to cope with stress and lead to feelings of restlessness and unease.
● Cortisol and stress response: Hormonal fluctuations can also affect cortisol, the body’s primary stress hormone. When estrogen and progesterone decline, cortisol regulation may become less effective, leading to heightened stress sensitivity. This explains why some experience increased tension, frustration, or emotional outbursts before their period.
● PMS vs. PMDD: Some experience mild mood swings, known as premenstrual syndrome (PMS). Others face severe emotional distress, called premenstrual dysphoric disorder (PMDD). PMDD involves intense sadness, anxiety, or anger and may require medical help. Research suggests that PMDD affects around 5-8% of menstruating individuals and is linked to heightened sensitivity to hormonal changes in the brain.
Common Emotional Symptoms
Many people feel different emotions before their periods. Common mood-related symptoms include:
● Irritability and frustration, often triggered by small inconveniences
● Anxiety and nervousness, sometimes leading to panic-like feelings
● Sadness or mild depression, sometimes accompanied by crying spells
● Fatigue and difficulty focusing, making daily tasks more challenging
● Increased sensitivity to rejection, criticism, or social interactions
● Sudden shifts in mood, feeling fine one moment and overwhelmed the next
These symptoms can affect daily activities and relationships. Tracking them over several months can help in finding patterns. Some may experience these changes for only a few days, while others struggle with them for up to two weeks.
How to Cope with Period Mood Swings
Managing mood swings requires simple lifestyle changes and self-care strategies.
● Physical Activity: Exercise can improve mood by increasing serotonin and reducing stress. Activities like walking, yoga, or stretching can help. Even short periods of movement can have a positive impact on mood regulation.
● Sleep: Poor sleep can worsen mood swings. Sticking to a bedtime routine and reducing screen time before bed can improve sleep quality. Lack of sleep can intensify stress responses and irritability, so aiming for 7-9 hours of rest is ideal.
● Diet and Nutrition: Eating balanced meals can stabilize mood. Protein and fiber help keep blood sugar steady. Avoiding too much sugar and caffeine can prevent energy crashes. Foods rich in omega-3 fatty acids, such as salmon and flaxseeds, can support brain function and mood stability.
● Mindfulness and Relaxation: Deep breathing, meditation, and journaling can help manage emotions. Focusing on the present moment can reduce stress. Progressive muscle relaxation techniques can also ease physical tension associated with hormonal shifts.
● Social Support: Talking to a trusted friend or family member can ease emotional distress. Support groups can also provide comfort and understanding. Expressing feelings rather than suppressing them can prevent emotional build-up.
● Herbal and Natural Remedies: Some find relief through herbal supplements such as chasteberry, magnesium, or vitamin B6. These may help regulate hormonal fluctuations and alleviate symptoms, but consulting a healthcare provider before using them is important.
● Journaling and Emotional Tracking: Keeping a log of symptoms, triggers, and coping strategies can help in understanding patterns. Over time, this information can guide adjustments to daily habits to improve emotional well-being.
When to Seek Professional Help
If mood swings disrupt daily life, seeking help is important. Signs that professional support may be needed include:
● Severe mood swings that interfere with work, school, or relationships
● Intense sadness, anger, or anxiety that lasts more than a few days
● Suicidal thoughts or feelings of hopelessness
● Difficulty managing emotions despite lifestyle adjustments
A doctor can suggest treatments such as cognitive behavioral therapy (CBT) or medication. Antidepressants or hormonal treatments may help regulate mood swings in severe cases.
Keeping a symptom journal can help in discussing concerns with a healthcare provider. Identifying whether symptoms align with PMDD or another condition, such as generalized anxiety or depression, can lead to more effective treatment.
Conclusion
Understanding period mood swings makes them easier to manage. Lifestyle changes, mindfulness, and social support can help. If symptoms become severe, professional help is available. Paying attention to emotional patterns allows for better self-care and overall well-being. Tracking symptoms, maintaining a balanced routine, and seeking support can make a significant difference in improving mental and emotional stability throughout the menstrual cycle.
This article was written for WHN by Ron who is from VEED. He is a passionate content marketer with a wealth of knowledge in the online space. His curiosity and enthusiasm led to the development of a constantly expanding portfolio that includes anything from video editing services to publishing his original creations on top-notch websites.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
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References/Sources/Materials provided by:
Understanding Period and Depression: Causes and Coping Strategies
Premenstrual Syndrome – StatPearls – NCBI Bookshelf
PMS mood swings before period: Why they happen & how to cope
Menstrually Related Mood Disorders – Center for Women’s Mood Disorders
