Mood Swings During Menstruation: What’s Happening and What Helps

What causes mood swings

Your cycle hormones, mainly oestrogen and progesterone, rise and fall each month. They interact with brain chemicals like serotonin (the “feel-good” hormone), which affects mood, sleep, and appetite. In the luteal phase (the 1–2 weeks before bleeding), these shifts can lead to irritability, low mood, anxiety, sleep changes, and food cravings. For many, this is PMS; for some women, symptoms are more intense and life-disrupting, called PMDD. Both follow a monthly pattern and usually ease once bleeding starts

PMS vs PMDD (and when to track)

• PMS: physical and emotional symptoms before a period that improve after it starts.
  
• PMDD: a severe form with marked mood symptoms (e.g., anger/irritability, sadness, anxiety, feeling overwhelmed) that impair daily life and then lift within a few days of bleeding. Diagnosis relies on tracking symptoms for at least two cycles and timing them to the late luteal phase.

Tip: Keep a short daily log: mood, sleep, energy, stress, and period dates. After a couple of cycles, patterns usually appear. Those patterns help you and your doctor understand what’s happening and choose the support or treatment that fits you best.

When to see a doctor

Book an appointment if:

• Mood symptoms disrupt work/school/relationships most cycles.
  
• Lifestyle steps haven’t helped after 2–3 cycles.
  
• Your cycles are consistently shorter than 21 days or longer than 35 days, or bleeding is very heavy (>7 days, soaking hourly, passing large clots).
  
• Pain is severe, or your pattern suddenly changes.

Important: If you have thoughts of self-harm or suicide, seek urgent help today. Also ask your clinician to check for common medical contributors that can worsen mood, like iron deficiency (low ferritin), thyroid problems, sleep disorders, PCOS, significant weight loss/over-exercise, and chronic stress, so you can get the right support.

Strategies to manage mood swings

Adopt a balanced diet

What you eat shapes your energy and mood across the day. Regular meals keep blood sugar stable, which helps prevent the irritability and dips that often worsen before a period. Aim for slow-release carbohydrates, quality protein, fibre, and healthy fats at each meal.

• Build steady plates: include protein + fibre + healthy fats at every meal (e.g., eggs + wholegrain toast + avocado; lentil salad with olive oil; yogurt with oats and nuts).
  
• Choose whole foods: whole grains, legumes, fruit/veg, nuts, seeds, oily fish (salmon, mackerel) for omega-3s.
  
• Limit mood disruptors: go easy on caffeine and high-sugar snacks — they can spike/crash blood sugar and disturb sleep.
  
• Ease bloating: reduce added salt and add potassium-rich foods (bananas, leafy greens, potatoes, beans).
  
• Snack smart: carry nuts, fruit, or hummus + veg to avoid long gaps without food.

Exercise regularly

Regular movement boosts endorphins and serotonin, eases cramps, and improves sleep. Consistency matters more than intensity. Choose what feels manageable and you can sustain.

• Target about 30 minutes on most days. Brisk walking, cycling, swimming, or a short home workout. Working out can also contribute to a better night’s sleep.
  
• For low-energy days, pick gentle yoga, Pilates or stretching; even 10–15 minutes helps.
  
• Add calm by pairing movement with deep breathing to reduce stress and muscle tension.

Protect your sleep

Sleep loss amplifies mood swings and pain sensitivity. A predictable routine helps your nervous system settle. Lack of sleep can exacerbate irritability and stress, while a good night’s rest helps regulate hormones and improve emotional resilience.

• Keep a consistent sleep/wake time; aim for 7–9 hours.
  
• Wind down: dim lights, limit screens, warm shower, calming tea or reading.
  
• If cramps wake you, use heat and take pain relief that’s safe for you.

Lower stress reactivity

Stress raises cortisol, which can intensify your irritability and anxiety. Try small daily practices to retrain your body to settle faster.

• Practice a breathing technique (e.g., 4-7-8 or box breathing) for a few minutes daily.
  
• Mindfulness or guided relaxation (10 minutes) can soften the “edge.”
  
• Journalling helps process feelings and spot triggers.
  
• CBT skills (through self-help or therapy) are proven for PMS/PMDD.

Pain relief and targeted supports (use safely)

Pain care can ease mood symptoms. Always check with a clinician first if you have medical conditions, take other medicines, or are pregnant/breastfeeding.

• If it’s safe for you, ibuprofen or naproxen can help period cramps; paracetamol is an alternative.
• Avoid NSAIDs unless advised if you have stomach ulcers, kidney problems, bleeding disorders, or take blood thinners.

Supplements can help some people, but speak to a clinician before starting any. The right choice and dose can depend on your health and other medicines. Some examples include:

• Calcium up to 1200 mg/day (diet + supplement) may improve PMS mood symptoms.
  
• Vitamin B6 (often 10–50 mg/day) may help; avoid high doses long-term due to nerve-related side effects.
  
• Magnesium (200–400 mg/day, citrate or glycinate) can support sleep, tension, and cramps.
  
• Herbal teas like chamomile, peppermint, or ginger help with relaxation and hydration.

You can also pair medicine with simple supports like heat therapy, gentle abdominal massage, and light walking after meals to reduce cramping and bloating.

Ask for and use social support

Lean on your people. Support from a spouse, family, or friends can soften PMS days. Knowing others understand, and sometimes share, the same experience is deeply reassuring. Tell the people you trust what helps: a quieter evening, a short walk, help with errands, or simply listening without trying to “fix” things. Be clear about your needs and limits, and let them know how to support you best.

Building your personal plan (step-by-step)

Here is an example to get you started:

1. Track for 2+ cycles: mood, sleep, energy, stress, and bleed dates.
   
2. Choose three non-negotiables: regular meals, daily movement, wind-down for sleep.
   
3. Pick two calm tools: a breathing method + a 10-minute guided practice or journalling.
   
4. Mark your red-zone days and keep plans lighter.
   
5. Nominate a support person and agree how they can help.
   
6. Book your GP if symptoms are severe, persist, or worry you.

The bottom line

Menstrual mood swings are common and treatable. Small, steady habits in food, movement, sleep, and stress care make a real difference. If symptoms feel big or keep getting in your way, you deserve proper assessment and treatment. Relief is possible, and help works.

Kind reminder: If your mood symptoms regularly disrupt work, school, or relationships, speak to your GP. If you ever feel unsafe with your thoughts, seek urgent help now (local emergency services or urgent care). You are not alone and help is available.