Hey Healthy Girl

How to Control My Emotions During My Period

Picture feeling really down and super grumpy for around 8% of women when they have their periods. This is what premenstrual dysphoric disorder (PMDD) can be like.1 For some, PMS turns their emotions into a wild ride. They might feel moody, angry, and down, often without any clear reason. But knowing why these feelings happen can help get things under control.2

Premenstrual syndrome (PMS) brings on both physical and emotional signs a week or so before a woman’s period starts. The emotional signs can be harsh, like feeling mad, sad, or just very sensitive.3 These are thought to come and go with hormone changes, especially with estrogen, throughout the month.3

By learning to handle your feelings during this time, you can feel more in charge and lessen how much your life is affected. There are plenty of moves, from changes in your routine to treatments, that can help smooth out the highs and lows of your period.

Key Takeaways

  • Roughly 75% of women face PMS symptoms during their reproductive years, to different extents.3
  • PMDD is the intense version of PMS, impacting 3-8% of menstruating women with severe mood swings and depression.1
  • Big changes in hormones, especially in estrogen, make up much of PMS’s emotional symptoms, like being easily frustrated, angry, or tearful.3
  • Staying active, eating well, using calcium and vitamin B-6 boosts, and managing stress can all help relieve PMS symptoms.12
  • If PMS or PMDD hits hard, antidepressants and talking with a therapist might be needed.

 

Understanding Premenstrual Mood Swings

PMS brings about lots of emotional and physical issues. These can include irritability, anger, and feeling blue.2 We link these mood swings to changes in hormone levels, especially in estrogen, each month.

Common Emotional PMS Symptoms

The key emotional PMS problems are feeling annoyed, upset, or down, crying a lot, and being over-sensitive.2 These challenges might shake up your daily life and how you get along with others.

Hormonal Fluctuations and Mood Changes

Estrogen grows after the period, reaching its highest point around two weeks later.2 Then it falls sharply, starts to rise again, and drops before the next period.2 This up and down journey of hormones is a big reason behind mood swings during your cycle.

Severe PMS: Premenstrual Dysphoric Disorder (PMDD)

Up to 8% of people who have periods face a tougher challenge with PMDD.2 They battle severe sadness and get very irritated just before their monthly cycle.4 Unlike PMS, PMDD mainly shows itself through a deep sadness and much irritation.

How to Control My Emotions During My Period?

Handling emotions on your period is tough, but there are ways to make it easier. You can try lifestyle changes, natural remedies, and even see a doctor for help with mood swings.1

Start by tracking your period and feelings. This helps figure out what makes your mood swing and when. It’s useful for talking to your doctor, too.

Using birth control might help make your emotions more steady.3 Also, taking supplements like calcium and vitamin B-6 can lessen the blues.12

Working out regularly is great for your emotional health. Things like walking, running, or swimming boost your mood by helping balance your hormones.1

Dealing with stress through meditation, deep breathing, and yoga is also a good idea.3 Doing these activities helps you control your emotions and feel calmer during your period.

If natural methods don’t work, your doctor might suggest SSRIs to manage bad PMS or PMDD.1 Therapy can also be a great help for women whose emotions are really hard to handle.1

Remember, you’re not alone in dealing with emotional ups and downs on your period. Mixing different strategies can lead to success in managing your mood. Stay positive, and you can take charge of your emotional well-being.

Lifestyle Strategies to Manage Period Mood Swings

There are many lifestyle strategies that can help with period mood swings and other PMS symptoms. These range from exercise and physical activity to paying attention to what you eat. Finding what works for you can be key to feeling better during that time of the month.

Exercise and Physical Activity

Working out can do wonders for your mood. It’s not just about looking good. Exercise can lift moods and improve depression. When you work out, your brain releases endorphins, which are your body’s natural pick-me-up. This can make you feel better even when your hormones are acting up. Consider doing activities like walking, running, biking, or swimming. These are great ways to get active and feel more stable.1

Balanced Diet and Meal Planning

What you eat makes a big difference, too. Instead of two or three big meals, try eating smaller, more frequent meals.5 Eating a large, carb-heavy meal can mess with your blood sugar swings. That can make your PMS symptoms worse.2 Plus, low blood sugar can lead to moodiness and crying jags, something many women with PMS can relate to.2

Calcium and Vitamin B-6 Supplementation

Some supplements, like calcium and vitamin B-6, might be worth a shot. A 2009 study showed college women who took 500 milligrams of calcium twice a day were less likely to feel depressed or tired.2 In another study, calcium helped with sadness, irritability, and anxiety.2 Vitamin B-6 might also decrease your PMS symptoms.2

Stress Management Techniques

Don’t underestimate the power of stress management. Stress can make severe PMS symptoms worse, making it crucial to find ways to relax. Practice relaxation through meditation, deep breaths, and yoga. These techniques can bring peace to your mind and body, especially when PMS hits.1

Medical and Therapeutic Approaches

When natural treatments don’t work for intense PMS or PMDD, medical help is needed.2 Some medications, like SSRIs, can improve serotonin levels in the brain and help.2 The U.S. Food and Drug Administration backs Zoloft, Prozac, and Paxil CR for PMDD therapy.2

Antidepressants for Severe PMS and PMDD

SSRIs aren’t the only choice. Medicines like duloxetine and venlafaxine, which assist with serotonin, can also be helpful.2 They balance brain chemicals, decreasing the emotional ups and downs of PMDD.1

Cognitive Behavioral Therapy and Counseling

For those battling severe mood swings, therapy can be very beneficial. Cognitive behavioral therapy is especially useful. It changes negative thinking and offers emotional help, teaching ways to cope with PMS symptoms. Plus, talking to a therapist can greatly enhance traditional medical treatments for PMS or PMDD.

Self-Care and Support Systems

Understanding your menstrual cycle is key to handling how you feel emotionally. Tracking your symptoms and cycle can show you a pattern. It proves how your mood links to the changes in your body. A period-tracking app or a personal cycle log can give insights. Share this data with your healthcare provider for better advice.

Tracking Symptoms and Cycle

Keeping an organized record of your cycle and PMS symptoms is very useful. Watch your mood, how you feel physically, and other signs before your period starts. This helps you see how your body and feelings react during the cycle. Knowing this, you can act earlier to handle emotional ups and downs.

Building a Support Network

Support from others is also important in dealing with rough times tied to your period. Look for a healthcare provider who takes your PMS issues seriously and wants to help. Joining online or local groups through places like the International Association for Premenstrual Disorders offers support and tips. You’ll find others who understand what you’re going through.

Conclusion

Dealing with your emotions during your period requires a mix of steps. This mix includes changes in how you live, natural help, and sometimes medicine. It’s about knowing why you feel upset before your period67, keeping track of how you feel, and using different ways to feel better. Doing this can help you handle your feelings and feel better overall.

Changing your daily habits, like working out regularly and eating well, can make a big difference. Also, learning how to manage stress is key. Taking certain supplements, such as calcium and vitamin B-6, might help too. But for those with PMDD, a more severe condition that a few women deal with6, antidepressants or therapy could be necessary.

Creating a strong network of support and working closely with your doctor is essential. Together, you can figure out what works best for you to handle your feelings. Remember, you’re never alone in this. There are many people and ways out there to support you through your cycle’s challenges.

FAQ

What are the common emotional symptoms of premenstrual syndrome (PMS)?

Irritability, anger, and feeling sad are top emotional PMS symptoms. Many also feel nervous and on edge. This is because the levels of certain hormones, like estrogen, change a lot during your period.

How do hormonal fluctuations during the menstrual cycle affect mood?

After your period, estrogen levels start to rise slowly. They reach a peak two weeks later. Then, these levels fall fast and start to rise again before your period comes. This up and down of hormones can cause mood swings and other symptoms.

What is premenstrual dysphoric disorder (PMDD) and how is it different from PMS?

PMDD is a more severe condition some women experience. It’s different from PMS as it can cause feelings of major depression and extreme irritability. This happens a week or two before their period. Only 3 to 8 percent of women with periods have PMDD.

What lifestyle strategies can help control emotions during my period?

When it comes to managing your emotions during your period, a lot can be done. Exercise, eating a balanced diet, and taking supplements are good steps. Also, techniques like meditation can help a lot. They can calm your mind and body.

How can medical and therapeutic approaches help manage premenstrual mood swings?

For severe PMS and PMDD, there are medical and therapeutic options. Medicines like SSRIs can help by affecting brain chemicals. And, therapy, especially cognitive behavioral therapy, offers methods to deal with mood swings and strong emotions.

How can I track my menstrual cycle and symptoms to better manage my emotions?

To understand how your period affects your emotions, keeping a cycle and emotion log can help. It helps see any links between your mood and your menstrual phase. With a detailed log, you can talk more effectively with a doctor.

Where can I find support and resources for managing my period-related emotions?

Having a healthcare provider who listens and offers good plans is key. Also, joining online groups or connecting with local resources like the International Association for Premenstrual Disorders can be very supportive.

Source Links

  1. https://www.everydayhealth.com/pms/mood-swings.aspx
  2. https://www.healthline.com/health/pms-mood-swings
  3. https://www.healthline.com/health/womens-health/crying-during-period
  4. https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/expert-answers/pmdd/faq-20058315
  5. https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/diagnosis-treatment/drc-20376787
  6. https://www.uptodate.com/contents/premenstrual-syndrome-pms-and-premenstrual-dysphoric-disorder-pmdd-beyond-the-basics
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC673065