Period mood swings are emotional shifts that usually show up in the days leading up to your period and sometimes during it as well. One moment you feel fine, even steady, and the next you’re irritated for no clear reason, close to tears, or strangely overwhelmed by things that normally wouldn’t matter much at all. If you’ve ever felt this way right off before your or during your period, you’re not imagining it. You’re not overreacting either.
The thing is, no one really explains why this happens. We hear jokes about PMS-ing, or we’re told to just “ride it out”. But that doesn’t help when you’re the one experiencing it. What does help is knowing that these changes are real, physical, and very much tied to your period health.
The Hormonal Changes Behind Period Mood Swings
A big reason period mood swings happen comes down to hormones, particularly oestrogen and progesterone. After ovulation, progesterone rises and oestrogen begins to fall. Then, as your period gets closer, both hormones drop quite suddenly which can affect the balance of chemicals in the brain that help regulate mood, especially serotonin.
Serotonin plays a role in how calm, steady, and emotionally balanced you feel. When these levels dip, your mood can feel less stable. You might feel more anxious, low, or irritable, even if nothing specific has changed in your life. However, period mood swings don’t feel the same every month, even for the same person. This is due to varous factors:
- Hormones don’t act in isolation. They are influenced by your daily life, not just where you are in your cycle.
- Stress and emotional load play a role. When you are already overwhelmed, hormonal changes can feel more intense.
- Poor sleep and irregular meals lower your resilience. Your nervous system has less support to regulate emotions.
- During busy or exhausting phases, the body has fewer resources to balance mood shifts naturally.
Looking at period health as something connected to stress, rest, and nourishment helps explain this pattern.
When Mood Swings Might Need More Support
Period mood swings are unpleasant but often manageable. However, they may need additional support if:
- Emotional symptoms feel overwhelming or unmanageable
- Low mood or anxiety lasts for most of the month
- Emotions start affecting work, relationships, or daily life
- You notice sudden changes from your usual cycle pattern
Conditions like Premenstrual Dysphoric Disorder (PMDD) or certain hormonal imbalances can intensify emotional symptoms. Tracking your cycle and your mood can offer helpful insight into your period health and make these conversations easier.
Supporting Yourself During Emotional Shifts
You can’t stop hormonal changes entirely, but you can support your body through them. Often, it’s the simpler things that help most.
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Eat regularly, even when your appetite feels off.
Aim for something every three to four hours, even if it is small. A banana with peanut butter, toast with eggs, or a handful of nuts can help keep blood sugar stable, which in turn supports mood and energy. -
Protect your sleep as much as you can.
Try to keep a consistent bedtime during your cycle and wind down earlier than usual. Drinking ginger-turmeric tea, avoiding screens before bed, or having a warm shower can help signal rest when your mind feels busy. -
Choose gentle movement instead of pushing through.
Walking, stretching, yoga, or light mobility work supports blood circulation and can help your mood without adding physical stress. On tougher days, ten minutes is enough to make a difference. -
Slow your pace where possible.
Look at your day and choose one thing to do with less urgency. That might mean postponing a non-essential task, saying no to extra plans, or taking short breaks between meetings. -
Expect mood shifts rather than fighting them.
Noticing emotional changes ahead of time can help you respond with more patience. You might plan quieter evenings, limit emotionally demanding conversations, or simply remind yourself that this phase will pass.
These small, steady choices don’t erase emotional shifts, but they support your period health in a way that’s kind and realistic.
Be Kinder To Yourself
We often talk about periods only in terms of bleeding and pain, but emotions are part of the cycle too. Period mood swings are not a personal failing. They are a natural response to hormonal shifts and the demands placed on your body. Understanding this takes patience rather than judgement.
Your cycle is constantly sending signals through energy levels, mood changes, sleep patterns, and physical sensations. Learning to notice and respond to these signals is one of the simplest ways to support your period health and overall wellbeing. When care replaces criticism, the cycle feels easier to live with rather than something to fight against.
Sources
- Healthline: How to deal with premenstrual mood swings
- Flo: PMS mood swings: Why they happen and how to manage them
- Medical News Today: Why do I have period mood swings?
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