How to Control Mood Swing During Your Period

2025-02-06

The menstrual cycle is a hormonal process that the female body goes through once a month to prepare it for the possibility of pregnancy. Even though every woman undergoes it monthly, they experience this process differently. A common symptom that might occur while going through the menstrual cycle is mood swings. Some days one can feel euphoric and frisky, while others go through emotional stress and are highly irritable. 

It’s important to understand that these processes are natural but can be linked to sudden mood changes at certain periods. The menstrual cycle and female hormones are interconnected with how women can feel at certain times of the month.

 

Understanding Mood Swings

Mood swings are the rapid changes in how you feel due to changing levels of brain chemicals. Sometimes you know what caused your good or bad mood. Other times you can’t define why you feel a certain way. These emotional ups and downs are normal and can be caused by various reasons, but they shouldn’t negatively impact your life (1).

Common characteristics of mood swings include unpredictability in responses, heightened sensitivity to stimuli, and difficulty maintaining stable emotions. These may impact daily activities and relationships. Psychologically, mood swings can lead to feelings of confusion, frustration, or even guilt, particularly when individuals feel they lack control over their emotions at the moment. 

Emotionally, these swings can affect self-esteem and social interactions, leading some to withdraw or experience misunderstandings in personal and professional relationships.  The internal turbulence of mood swings may also contribute to mental health concerns, such as anxiety or depressive symptoms, especially if they persist.

Mood swings are common, particularly during hormonal shifts, such as the menstrual cycle. Those who menstruate experience changes in mood as part of premenstrual syndrome (PMS), a condition marked by increased irritability, sadness, or anxiety in the days leading up to menstruation.

 

The Role of Menstrual Hormones

 

The female menstrual cycle is regulated by the complex interaction of four key hormones; luteinizing hormone, follicle-stimulating hormone, and the female sex hormones estrogen and progesterone. It has three phases:

  • Follicular, which starts from the first day of the period, where the brain releases a follicle-stimulating hormone (FSH) that helps eggs grow
  • Ovulation, where the body releases luteinizing hormone (LH) that releases eggs from the ovary
  • The luteal phase, which occurs right after ovulation, releases progesterone, to prepare the body for possible pregnancy (2).

Depending on the phase and the hormone released women can experience different mood swings. Estrogen is one of the primary hormones in the menstrual cycle, particularly during the follicular phase, when it increases to prepare the body for ovulation. 

Estrogen is known to positively affect mood by increasing serotonin, a neurotransmitter that makes you “happy”. On the other hand, progesterone has a calming effect on the brain. However, it can also contribute to mood swings, anxiety, or irritability, especially if levels become imbalanced or drop significantly before menstruation (3).

These hormonal fluctuations are a key factor in premenstrual syndrome (PMS), which often includes symptoms such as mood swings, irritability, sadness, and anxiety. The hormonal changes during the menstrual cycle not only influence neurotransmitter levels but can also impact sleep, energy, and stress responses, all of which play crucial roles in emotional health (4).

 

Tips for Controlling Mood Swings

 

Routine Exercise

Mood swings may seem daunting, but they can be reduced by following simple recommendations. Lifestyle changes like regular exercise and a simple walk can make it better when struggling. 

Eat Balanced Diet

During PMS, you might experience some junk food cravings but try to resist them and follow a healthier balanced diet. This will keep you fuller and help avoid drops in blood sugar, which can make you more irritable. 

Get Enough Sleep

Getting enough rest is an important part of the lifestyle. Before or during your period, you might notice you are getting more tired than usual. Lack of sleep can aggravate this feeling therefore causing more unpredictable mood swings.

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Manage Stress

To deal with stress, practice mindfulness and relaxation techniques. These can help calm your mind and body and make you aware of your feelings (5). If you have symptoms like anxiety, try breathing exercises. They are known to relieve stress and help you relax. 

Track Your Cycle

Tracking your emotions throughout your menstrual cycle might be a good idea. If you experience symptoms like irritability, sadness, anxiety, low energy or insomnia, write them in your journal. Self-reflection helps you to be aware of your emotions and feelings.

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If you feel the mood swings are hard to control and you feel that your emotions start spiraling out, talk with your friends and family. Sharing your concerns will provide comfort for you and the ones who surround you. The right people will advise and help you get through rough times.  

Sometimes the origin of mood swings can be rooted much deeper than just hormonal fluctuations, it can be a psychological disorder. Experiencing severe anxiety, apathy or aggression can lead to an unfortunate outcome. If you or others notice that the mood swings become more unpredictable, and affect your daily routine and well-being, it’s time to seek professional help. 

Depending on the origin of the problem you might be prescribed antidepressants or other pills to manage your emotions. It’s important to see the doctor before attempting any self-medication.

 

Conclusion

Managing mood swings during the menstrual cycle can be challenging, but it's essential for emotional well-being. Simple lifestyle adjustments, like those discussed, can help ease the discomfort of irritability or sadness. Remember, prioritizing self-care and staying aware of emotional shifts during your cycle fosters resilience and self-compassion. Embracing these recommendations can help you to navigate each phase with greater ease and understanding. 

 

By: Irina Popova

Edited by: Karteryna Kovalchuk