Why do emotions fluctuate during the menstrual cycle. How can hormonal changes affect mood. What are effective strategies for managing premenstrual syndrome. How does nutrition impact emotional well-being during menstruation. Can exercise help alleviate mood swings related to the menstrual cycle.

Understanding the Hormonal Rollercoaster: The Science Behind Menstrual Emotions

Many women experience a whirlwind of emotions during their menstrual cycle, often feeling overwhelmed or tearful, especially in the days leading up to their period. This phenomenon, commonly associated with premenstrual syndrome (PMS), is intricately linked to hormonal fluctuations throughout the menstrual cycle. Let’s delve into the fascinating world of menstrual hormones and their impact on our emotional well-being.

The Hormonal Dance of the Menstrual Cycle

The menstrual cycle is characterized by complex interactions between various hormones, primarily estrogen and progesterone. These hormones don’t just regulate reproductive functions; they also significantly influence brain chemistry and, consequently, our emotions.

• Estrogen: Enhances the production of serotonin, a neurotransmitter associated with mood regulation and happiness
• Progesterone: Plays a role in stabilizing mood and promoting relaxation
• Dopamine: Influenced by estrogen levels, this neurotransmitter is crucial for motivation and pleasure

During the premenstrual phase, levels of both estrogen and progesterone drop dramatically. This hormonal shift can lead to a cascade of emotional changes, often manifesting as irritability, sadness, or anxiety.

The Serotonin Connection

One of the key players in menstrual mood swings is serotonin. As estrogen levels plummet in the premenstrual phase, so does the availability of serotonin in the body. This reduction can trigger various emotional and physical symptoms:

• Increased tearfulness
• Feelings of low mood or depression
• Irritability
• Sleep disturbances
• Food cravings, particularly for carbohydrates

The relationship between hormones and neurotransmitters is complex, with each influencing the other in a delicate balance. When this balance is disrupted during the menstrual cycle, it can lead to significant mood fluctuations.

Decoding the Emotional Patterns: Menstrual Cycle Phases and Mood

To better understand the emotional journey throughout the menstrual cycle, it’s crucial to examine each phase and its corresponding hormonal landscape. By recognizing these patterns, women can better prepare for and manage their emotional responses.

The Follicular Phase: Rising Spirits

The follicular phase begins with menstruation and continues until ovulation. During this time, estrogen levels gradually rise, often leading to improved mood and increased energy. Many women report feeling more optimistic and motivated during this phase.

The Ovulatory Phase: Peak Performance

Ovulation marks the midpoint of the menstrual cycle and is characterized by a surge in estrogen and luteinizing hormone. This hormonal peak often correlates with heightened mood, increased libido, and improved cognitive function.

The Luteal Phase: The Emotional Rollercoaster

Following ovulation, the luteal phase begins. Initially, progesterone levels rise, which can have a calming effect. However, as both estrogen and progesterone levels decline towards the end of this phase, many women experience the onset of PMS symptoms, including mood swings and emotional sensitivity.

The Premenstrual Phase: Navigating Turbulent Waters

The days immediately preceding menstruation often present the greatest emotional challenges. The sharp decline in both estrogen and progesterone can lead to a range of symptoms:

• Increased anxiety
• Mood swings
• Irritability
• Feelings of sadness or depression
• Difficulty concentrating

Understanding these phases can empower women to anticipate and prepare for potential mood changes, implementing strategies to mitigate their impact on daily life.

Nutritional Strategies for Emotional Balance During Your Cycle

While hormonal fluctuations are a natural part of the menstrual cycle, certain nutritional strategies can help alleviate their emotional impact. By focusing on specific nutrients and dietary choices, women can support their emotional well-being throughout their cycle.

The Power of B Vitamins

Research has shown that adequate intake of certain B vitamins can reduce the likelihood of experiencing PMS symptoms. Specifically, vitamin B1 (thiamine) and vitamin B2 (riboflavin) have been linked to improved emotional stability during the menstrual cycle.

• Vitamin B1 sources: Pulses, nuts, yogurt, fish, pork, fortified cereals
• Vitamin B2 sources: Dairy products, eggs, lean red meat, salmon, spinach

Incorporating these foods into your diet, especially in the days leading up to your period, may help mitigate mood swings and emotional distress.

Calcium and Vitamin D: The Dynamic Duo

Studies have indicated that women with sufficient calcium and vitamin D intake are less likely to experience severe PMS symptoms. This connection may be due to the fluctuation of calcium levels in the blood during the menstrual cycle, particularly during the premenstrual phase.

• Calcium sources: Dairy products, fortified plant milk, green leafy vegetables
• Vitamin D sources: Sunlight exposure, oily fish, fortified milk, mushrooms

Given the difficulty in obtaining adequate vitamin D from diet alone, the NHS recommends a daily 10 mcg supplement between October and March for everyone in the UK.

Balancing Blood Sugar for Mood Stability

Fluctuating blood sugar levels can exacerbate mood swings and emotional instability. To maintain steady blood sugar levels:

• Choose complex carbohydrates over simple sugars
• Include protein with each meal and snack
• Incorporate healthy fats to slow digestion and promote satiety
• Stay hydrated to support overall metabolic function

By focusing on balanced meals and snacks, you can help stabilize your mood and energy levels throughout your cycle.

The Exercise Effect: Moving Your Way to Better Mood

Exercise is a powerful tool for managing menstrual-related mood swings and emotional distress. Regular physical activity can help regulate hormones, boost mood-enhancing neurotransmitters, and reduce inflammation, all of which contribute to improved emotional well-being during your cycle.

Endorphins: Nature’s Mood Boosters

Physical activity stimulates the production of endorphins, often referred to as “feel-good” hormones. These natural chemicals can help alleviate pain, reduce stress, and promote a sense of well-being. Even moderate exercise can trigger this beneficial response, making it an accessible strategy for managing menstrual-related mood fluctuations.

Tailoring Your Workouts to Your Cycle

Different phases of the menstrual cycle may call for different types of exercise. During the premenstrual phase, when mood swings are often most pronounced, consider:

• Low-intensity steady-state (LISS) cardio
• Yoga or gentle stretching
• Mindful walking or hiking
• Swimming or water aerobics

These activities can help reduce stress, improve sleep quality, and boost mood without placing excessive strain on the body during a potentially sensitive time.

The Anti-Inflammatory Benefits of Exercise

Regular physical activity has been shown to have anti-inflammatory effects on the body. This is particularly relevant to menstrual health, as inflammation has been linked to more severe PMS symptoms, including mood disturbances. By incorporating consistent exercise into your routine, you may be able to reduce systemic inflammation and, in turn, alleviate some of the emotional challenges associated with your menstrual cycle.

Sleep Hygiene: The Unsung Hero of Emotional Regulation

Quality sleep is essential for emotional stability, yet many women experience sleep disturbances during their menstrual cycle, particularly in the premenstrual phase. Poor sleep can exacerbate mood swings, irritability, and emotional sensitivity. Implementing good sleep hygiene practices can significantly improve your emotional well-being throughout your cycle.

Creating a Sleep-Friendly Environment

Your sleep environment plays a crucial role in the quality of your rest. To optimize your sleep space:

• Keep your bedroom dark and cool
• Use comfortable, breathable bedding
• Minimize noise disturbances with earplugs or white noise machines
• Remove electronic devices or use blue light filters in the evening

These simple adjustments can help signal to your body that it’s time to wind down and prepare for restorative sleep.

Establishing a Consistent Sleep Schedule

Maintaining a regular sleep routine can help regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Aim to:

• Go to bed and wake up at the same time each day, even on weekends
• Create a relaxing pre-bed routine to help you unwind
• Avoid caffeine and heavy meals close to bedtime
• Limit screen time in the hour before sleep

Consistency is key when it comes to sleep patterns, helping to stabilize mood and energy levels throughout your menstrual cycle.

Managing Sleep Disturbances During Your Cycle

Some women experience specific sleep challenges during certain phases of their menstrual cycle. To address these:

• Use breathable, moisture-wicking pajamas to manage night sweats
• Practice relaxation techniques like deep breathing or meditation to calm anxiety
• Consider using a heating pad for menstrual cramps that might disrupt sleep
• Adjust your sleeping position to alleviate discomfort

By addressing these cycle-specific sleep disturbances, you can improve your overall sleep quality and, consequently, your emotional resilience.

Mindfulness and Stress Reduction: Cultivating Emotional Resilience

The practice of mindfulness and stress reduction techniques can be particularly beneficial for managing the emotional challenges associated with the menstrual cycle. By developing a greater awareness of your thoughts and feelings, you can respond to mood fluctuations with more clarity and compassion.

The Power of Meditation

Regular meditation practice has been shown to reduce stress, anxiety, and depression. During times of hormonal flux, meditation can help:

• Calm racing thoughts
• Reduce emotional reactivity
• Improve focus and concentration
• Enhance overall emotional well-being

Even short, daily meditation sessions of 5-10 minutes can yield significant benefits for emotional regulation.

Mindful Movement Practices

Incorporating mindful movement into your routine can help bridge the gap between physical exercise and mental relaxation. Consider trying:

• Yoga
• Tai Chi
• Qigong
• Mindful walking

These practices combine gentle physical activity with focused breathing and awareness, promoting a sense of calm and emotional balance.

Journaling for Emotional Awareness

Keeping a journal can be a powerful tool for tracking your emotional patterns throughout your menstrual cycle. By regularly recording your thoughts, feelings, and experiences, you can:

• Identify triggers for mood swings
• Recognize patterns in your emotional responses
• Develop strategies for managing challenging emotions
• Cultivate gratitude and positive self-reflection

This self-awareness can empower you to anticipate and prepare for emotional fluctuations, reducing their impact on your daily life.

Hormonal Balance Through Lifestyle: Beyond Diet and Exercise

While nutrition and physical activity play crucial roles in managing menstrual-related emotions, other lifestyle factors can significantly impact hormonal balance and emotional well-being. By addressing these areas, you can create a more holistic approach to managing your menstrual cycle and its emotional effects.

The Impact of Environmental Toxins

Certain environmental toxins, known as endocrine disruptors, can interfere with hormone function and exacerbate menstrual symptoms. To minimize exposure:

• Choose organic produce when possible to reduce pesticide intake
• Use natural cleaning products and personal care items
• Avoid plastic containers and opt for glass or stainless steel
• Filter your drinking water to remove potential contaminants

By reducing your exposure to these substances, you may help support more stable hormone levels throughout your cycle.

The Role of Stress Management

Chronic stress can significantly impact hormone balance and exacerbate menstrual-related mood swings. Implementing effective stress management techniques can help mitigate these effects:

• Practice deep breathing exercises
• Engage in regular relaxation activities, such as reading or taking baths
• Set boundaries to prevent overcommitment and burnout
• Seek support from friends, family, or a therapist when needed

By prioritizing stress reduction, you can create a more stable emotional foundation throughout your menstrual cycle.

The Importance of Social Connections

Maintaining strong social connections can provide emotional support and help buffer against the mood swings associated with menstrual cycles. To nurture your social well-being:

• Schedule regular check-ins with friends and loved ones
• Join support groups or online communities for women experiencing similar challenges
• Engage in group activities or classes that align with your interests
• Practice open communication about your emotional needs with partners and close friends

A strong support network can provide validation, understanding, and practical assistance during times of emotional fluctuation.

By integrating these various strategies – from nutrition and exercise to mindfulness and lifestyle adjustments – women can develop a comprehensive approach to managing the emotional aspects of their menstrual cycles. Remember that every woman’s experience is unique, and it may take some experimentation to find the combination of techniques that works best for you. With patience, self-compassion, and a willingness to explore different approaches, you can cultivate greater emotional resilience and well-being throughout your menstrual cycle.

Why am I more emotional at certain points in my menstrual cycle and what can I do about it?

If you feel overwhelmed and tearful in the run-up to your period, it could be down to what’s happening hormonally. Jennis physiologist Dr Emma Ross explains what’s going on…

If you find yourself crying at things that wouldn’t normally upset you both before and during your period, pre-menstrual syndrome (PMS) could be the culprit. 

Here, we look at what’s happening hormonally across each of the main menstrual cycle phases, then look at what you can do to reduce feelings of anxiety, tearfulness and low mood.

Feeling emotional in the Pre-menstrual Phase

Why does it happen?

“

Your cycle hormones

can have a powerful effect on your brain, so it’s actually normal to feel more emotionally fragile at different times of the month,” explains Jennis physiologist Dr Emma Ross. 

During your Pre-menstrual Phase, which takes place towards the end of your cycle, your oestrogen and progesterone levels fall quite dramatically, which can have a quite profound effect on how you feel.

Oestrogen increases the amount of feel-good serotonin

in the body and also the number of serotonin receptors in the brain. This means that when oestrogen levels fall (see graph above), there’s less serotonin available for the body to use – which can make you feel tearful, low and irritable.

PMS is less likely in women getting enough calcium and vitamin D

“Because low serotonin can also lead to poor sleep and food cravings during your Pre-menstrual Phase, you can feel over-tired and end up eating too many sugary carbohydrates to compensate,” explains Dr Emma.

Then there’s the effect that low oestrogen and progesterone levels have on another important brain chemical:

dopamine

. “Dopamine is known as the ‘reward neurotransmitter’ because it helps to manage pleasure-seeking, decision-making and motivation,” explains Dr Emma. 

“

A 2018 review

reported that dopamine is increased by oestrogen – so, when oestrogen levels are low (which is the case during your pre-menstrual phase), you’ll have lower levels of dopamine, too, which can make you feel unmotivated and less excited about things that would normally make you feel happy.  

The good news is that there are simple lifestyle interventions that are proven to help.

How to feel better

1. Focus on sleep

To counteract the effects of low serotonin and its impact on your sleep, make sure you set yourself up for sleep success by making sure you exercise early in the day and choosing sessions that relax you without ramping you up too much – yoga for sleep; LISS (low intensity steady state) and Be Kind To Yourself stretch are all popular workouts on the

Jennis app

, designed specifically for the Pre-menstrual Phase.

You should also pay attention to sleep hygiene. Simple strategies, such as making sure your bedroom is dark and cool at night, aiming for the same bedtime every night and switching off digital devices at least an hour before you go to bed really do work,” says Dr Emma.  

2. Get your B vitamins in the bag

A study

found that women who had enough vitamin B1 (thiamine) and vitamin B2 (riboflavin) in their diet were less likely to experience PMS symptoms.

Vitamin B1

is found in pulses, nuts, yoghurt, fish, pork, and fortified cereals, while

vitamin B2

is in dairy foods, eggs, lean red meat, salmon, and spinach.   

3. It’s all about the calcium and vitamin D

PMS is less likely in women getting enough calcium and vitamin D, according to

a study

. “It’s thought that calcium levels in the blood are lower in the Pre-menstrual Phase than at other points in the menstrual cycle,” says Dr Emma, “and vitamin D is needed to help regulate calcium levels.”
Dairy products, fortified plant milks and green leafy vegetables are all good sources of calcium. The main source of vitamin D is sunlight and, although it is found in oily fish, milk and mushrooms, it’s difficult to get enough from the diet, so between October and March, the

NHS advises everyone to take a 10 mcg supplement of vitamin D a day

.   

4. Do some exercise

We know you don’t always feel like star-jumping or burpeeing yourself into a sweat, but know that moving your body is a great mood-booster.

“

Studies

show that exercise produces endorphins, helps manage progesterone and oestrogen production, and has an anti-inflammatory effect,” says Jennis founder Jess Ennis-Hill. “It doesn’t need to be a HIIT or hardcore burpee-filled hour-long session, either. A gentle yoga session, walk or Jennis Low Intensity Steady State session will all produce positive effects and counteract a low mood.”   

5. Eat a rainbow

Although low-serotonin can lead to cravings for sugary, salty and fatty foods, in this phase of your menstrual cycle it’s good to spot the cravings and opt for a healthy, balanced diet with plenty of fruits and vegetables, lean proteins, wholegrains, live yoghurt, nuts and seeds. 

Feeling emotional through your period?

Why does it happen?

There are lots of reasons why you might feel more tearful during your period – and hormone levels may certainly play a part. If we look at the graph above, you can see that levels of oestrogen and progesterone are still low and, just as in the Pre-menstrual Phase, this can trigger a drop in the amount of feel-good serotonin and pleasure-giving dopamine in your blood. 

Then there are the uncomfortable physical symptoms, including menstrual cramping, which is experienced by up to a third of women. A

2020 report

found that menstrual pain can make you more likely to experience depression, anxiety and stress. And, if your cramps disrupt your sleep, you’ll also be battling with tiredness, which will make you feel under par and emotional. 

How to feel better

1. Keep stress in check

Just as menstrual pain can cause stress, it’s also thought that stress can make menstrual cramps worse, according to a

2020 report

. Because of this, make sure that you include a good dose of zen in your day, for example going for a walk, breathwork, yoga or reading a book. Check out the

Jennis app

for gentle yoga and

breathwork sessions

, which are designed to suit your Period Phase.  

2. Track your cycle

By

tracking your menstrual cycle

and any trends in your moods that occur during certain phases, not only will it help you stay on top of your cycle length, but it will act as a reminder to stop giving yourself a hard time when you do feel low.

3. Try ginger tea

A

study

found that powdered ginger when given in 250mg capsules over four days was just as effective as ibuprofen and the prescription-only menstrual cramp drug mefenamic acid at stopping menstrual pain in students. So, stock up at your local health food shop and get slurping. 

4. Load up on dill

The herb, dill, when given as two capsules of 500mg powdered dill, worked just as well as mefenamic acid (a form of prescription-only pain relief), according to

a study

. Try chopping dill into salads and stews or serving with some oily fish like salmon. 

What if you feel emotional for two weeks?  

“If your PMS lasts for longer than a few days, it starts in the Luteal Phase and has you feeling very depressed and crying a lot, it might be more than PMS,” says Dr Emma. “Instead, you could have a more severe form of PMS called

premenstrual dysphoric disorder (PMDD)

, thought to be caused by hormonal sensitivity and genes.”

Other symptoms of PMDD include: 

• Difficulty concentrating 

• Feeling irritable and angry 

• Headaches 

• Feeling bloated 

• Food cravings and binge-eating 

• Sleep problems  

• Muscle pain 

“If you think you might have PMDD, please call your GP and ask for an appointment,” says Dr Emma. “Your doctor can give you support and treatment.” 

What if you feel emotional across your whole cycle?

“If your feelings of sadness are longer-lasting and you’re feeling low, anxious or down across your whole cycle, it might not be related to your menstrual cycle,” says Dr Emma. “If this sounds like you, it is important to talk to your GP, as you may have a medical condition, such as depression, that could be causing this. 

By talking to your GP, you’ll be able to discuss strategies for helping you feel better, with lifestyle changes, talking therapies and medication all really helpful for mental health issues.” 

Could it be the perimenopause?

Another cause of longer-lasting tearfulness can be the

perimenopause

– a lifestage for women that’s characterised by erratic fluctuations of oestrogen and progesterone. 

“If you’re in your mid-40s and experiencing low mood, anxiety, plus irregular periods, hot flushes or difficulty sleeping, it is worth speaking to your GP,” says Dr Emma. 

There is lots of helpful information on Perimenopause on the Jennis

Perimenopause hub

, plus a helpful piece on the

other symptoms to look out for

if you do think you might be perimenopausal.  

Sign up to the

Jennis app

by Jess Ennis-Hill to learn how to work and workout with your hormones

Why Am I So Emotional On My Period?
– Mixhers

Do you sometimes wonder, “Why am I so emotional on my period?” Here are some things you should know about period emotions and how to keep them in check. 

Emotions are a natural part of life. We all feel the gamut of emotions, from happiness to anger and everything in between. But have you noticed that your emotions tend to be closer to the surface right before your period than at any other time? If you’ve ever wondered, “Why am I so emotional on my period?” you have joined the rank of millions of other women who ask themselves the same question! 

Period emotions are often unpredictable and intense. One minute we may be smiling while we lick chocolate cake batter right out of the bowl. The next minute, we might be crying unexpectedly at a cheesy advertisement on TV.  

Though these uncontrollable mood swings may be embarrassing and frustrating, we should try not to get overwhelmed by them. Changes in our hormone levels are most likely responsible for our mood symptoms. For most women, the mood swings associated with regular periods fade away within a few days of menstruation. Here’s a brief guide to common emotional symptoms associated with hormonal fluctuations and tips for how you can feel less alone and less overwhelmed by your emotions each month. 

Why Do I Get So Emotional on My Period?

Let’s get down to the nitty-gritty of what causes our mood changes right before and during our periods. While we know hormonal changes and emotional changes go hand-in-hand, why is that the case? What is it about our fluctuating hormones that causes us to break down in tears at the slightest provocation? 

Throughout our menstrual cycle, our hormone levels vary. Progesterone and estrogen are two of the main hormones responsible for the physical and emotional changes that occur throughout our menstrual cycles. About halfway through our cycle, a drop in these two hormones stimulates ovulation. This hormone drop can also trigger emotional and physical symptoms in the days leading up to our period. Incidentally, changes in our female hormones can also cause us to be more emotional than usual during pregnancy. Crying at even mildly sad (or happy) things is one of the most common early pregnancy symptoms. 

How Do Hormones Affect Emotions?

Are you wondering about the link between anxiety and your period, or depression and your period? You should know that as many as 75% of women experience feelings of anxiety, irritation, or depression right before their periods. So you should never feel alone when you’re experiencing any of these things. 

As we mentioned earlier, the drop in estrogen and progesterone levels that occurs about halfway through your menstrual cycle triggers a series of events that may include low mood, premenstrual exacerbation, breast tenderness, and other emotional and physical symptoms. Changes in estrogen and progesterone can also reduce serotonin production. Serotonin is a chemical that helps regulate your mood and is sometimes called “the feel-good chemical.” When you have low serotonin levels, you’re more likely to feel depression even when there’s nothing to be sad about.  

Another thing that can have a big impact on our emotions and mental health is birth control. Taking a hormonal birth control pill every day can alter our hormone levels and lead to imbalances. If you’re currently taking birth control and you experience severe PMS symptoms every time you take the placebo pills, it’s probably time to consider another method of birth control.  

Is It Normal To Cry on Your Period?

Crying on your period is almost a rite of passage into womanhood.  Most women have done it, and some of us do it every month. Crying for seemingly no reason is a common result of monthly mood changes. That fact might not make you feel less embarrassed when it happens to you, but it should help you feel more normal.  

While crying is a normal part of the menstrual cycle for many women, some women may experience more severe mood changes each month than others. Severe depression, pain and anxiety that occurs in the days leading up to your period could be indicative of premenstrual syndrome (also known as PMS) or premenstrual dysphoric disorder. 

Unfortunately, experts don’t yet know exactly what causes severe monthly PMS symptoms. It turns out the female body is somewhat mysterious like the old stereotype suggests. Even though we don’t yet know the exact mechanisms behind severe period pain, mood changes, menstrual cramps, and other PMS symptoms, research suggests that these symptoms may be minimized in some women by balancing hormone levels.  

Let’s take a closer look at how PMS symptoms differ from regular period symptoms. Women with premenstrual syndrome may experience the following:

• Strong period cramps
• Depression
• Food cravings
• Irritability
• Mood swings
• Fatigue
• High blood flow
• Bloating
• Headaches
• Constipation or diarrhea (you may even feel like you have irritable bowel syndrome)

PMS can interfere with daily life by making it difficult for impacted individuals to function when they’re experiencing their most severe symptoms. As unpleasant as PMS is, there is another female condition that is even worse. Premenstrual dysphoric disorder is a lot like PMS, only more severe. 

Women with premenstrual dysphoric disorder may experience:

• Severe depression
• Sharp and sudden mood swings
• Crippling anxiety
• Difficulty sleeping
• Loss of appetite
• Feelings of hopelessness
• Uncontrollable irritability
• Irregular periods
• Low sexual desire

PMDD symptoms can be so severe that the women who experience them have extreme difficulty functioning normally at work and at home. If you think you may have PMDD, it’s time to schedule a visit with your physician. There may be medications and treatments available to help minimize your monthly symptoms so you can live a more normal life. 

How Can You Take Care of Yourself on Your Period?

PMS emotions are real. We know. We’ve felt them. They’re also nothing to feel ashamed or embarrassed about. Instead of beating ourselves up when we’re already feeling down, what if we paid closer attention to our mental health in the days leading up to our menstrual period? What if we took better care of ourselves during the hardest days of the month instead of feeling embarrassed about our mood swings? Maybe if we did that, we’d feel less depression and emotional pain during our periods.

If you aren’t sure how to take care of yourself on your period, here are a few suggestions:

• Eat salmon and other types of fatty fish when you’re experiencing cravings instead of gobbling down ice cream and cookies. Fatty fish is high in omega-3 fatty acid, which has been shown to reduce feelings of depression. 

• Avoid salty foods when you’re feeling bloated. Salt triggers your body to retain more water. 

• Try a gentle session of yoga when you’re starting to feel emotional during your period. Yoga boosts serotonin levels naturally and can help you feel less stressed out.   

• Try taking a walk when you start to get feelings of depression. Fresh air and sunshine can work wonders for your mood. 

• Distract yourself from negative emotions by watching a comedy.

• Try aromatherapy with soothing fragrances such as rose and chamomile. These fragrances may ease depression and foster a sense of well-being.  

• Take Hertime, which can function as a natural mood booster by correcting hormone imbalances that may be contributing to your mood swings. 

How Can Women Support Each Other Emotionally?

As women, we are in a unique position to support one another because only we know what other females go through every month. One way to support the women in your life through their monthly challenges is by talking to them and letting them blow off steam. Honest, non-judgmental communication can work wonders for emotional and mental health. For more life tips written by women, for women, visit Mixhers resources and browse through our selection of informational articles.  

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Emotional development of young children

Article content:

• Development of the emotional sphere among young children
• Features of the emotional development of children of the first year
• Features and tasks of emotional development in the second year
• Development of the emotional sphere in the third year

Along with physical and neuropsychic development, the development of emotions and feelings is important at an early age. These abilities are very important for any person, including babies of the first years of life. The first three years of a baby’s life is the time when he learns to show the whole palette of feelings, learns to correctly recognize and correctly express his feelings, experiences and emotions.

Particular attention should be paid to the emotional development of young children. It is at this time that he gradually discovers and masters new feelings – joy and sadness, empathy, empathy, admiration, negativity, anger and even rage. You need to be able to manage all these emotions, adequately respond to such emotions of others – you need to learn this.

The development of the emotional sphere of a baby’s life is a long, step-by-step process, which significantly depends on the situation in the family, the participation of parents and people around them, and classes on the development of the emotional sphere. Due to positive emotions and positive reinforcement, the ability to memorize information is formed and improved and speech develops.

Development of the emotional sphere among young children

In the initial stage, until speech is developed, the child communicates with the adults or children around him precisely through the manifestation of various emotions. To express their feelings, desires or demands, the child must be able to express various emotions – positive and negative.

In comparison with adults, children express their emotions more sharply, strongly and violently, they still do not know how to control themselves, they need time for this. They directly and lively, immediately react to any events with whole emotional streams that may not be controlled. The younger the child, the less aware they will be and the more unstable and prolonged the manifestations will be.

So, if a child is upset or annoyed, he can cry bitterly, sob almost inconsolably, but if something distracted and switched his attention, after a couple of minutes he is already laughing out loud.

The main task of parents is the development of emotional intelligence by creating the most favorable environment in the child’s environment. If the baby grows in a general atmosphere of goodwill and love, attention to his needs, he almost always expresses positive emotions, cheerful and active. And such an approach is extremely important for the formation of a full-fledged personality, laying the foundations for a positive attitude towards people around. If the child’s emotions develop according to a stable natural scenario, his neuropsychic development is formed correctly.

Features of the emotional development of children of the first year

During the first year of life, emotional development has a number of features that are typical of infancy. Emotional reactions are short-term, they are very violent in their expression, but unstable and quickly exhausted. The formation of emotional arousal has a strong influence on the behavior of the child as a whole. Children of this age period are extremely impressionable, their emotions change dramatically from positive to negative, especially when there are other children around. In this period, the so-called “emotional contagion” is typical. If the baby begins to cry, then the children around him of the same age period begin to support him.

Useful tips for this age period:

• parents need to set themselves the task of interacting with the baby in such a way as to achieve his calmness and joyful mood;
• play a lot with the baby, often be around so that he feels the presence of a loved one.

Negative emotions in children of this age most often occur when there are violations of the daily regimen, a feeling of hunger, the use of new products, the taste of which is unfamiliar, when washing or laying down, if the baby is not sufficiently satiated with communication with adults, if conditions for independent games are not created. In addition, children of this age may be annoyed by attempts to break a strong attachment to one of the family members, inconsistency in the process of education, different requirements from family members to the baby.

Features and tasks of emotional development in the second year

The emotional sphere of a two-year-old is undergoing a number of serious changes. They are more and more attached to its substantive activity, the success of its implementation. Emotions are caused by objects of interaction and the situation as a whole, the actions of the baby himself and the surrounding adults, the result obtained and the moments of the game. During this period, there are both positive and negative reactions. Thus, a pronounced interest in toys against the background of the inability to properly manipulate them provokes anger, irritation or anger, and severe grief. Such reactions indicate that there is no formation of a mode of action, so you need to help the child, prompt and show what needs to be done, how to act.

If positive and vivid emotions arise, exclamations and smiles, frequent appeal to adults, this indicates that the baby understood the meaning of the actions, mastered them and wants to receive approval from mom-dad when trying to do it on his own.

If the child is active, calm and focused, this indicates that he is interested in mastering this type of activity. And positive emotions demonstrate the satisfaction of his needs for cognitive and motor activity. The baby is already experiencing emotions that are associated with certain skills or the results of their activities, as well as social moments. So, in the second year, when approaching the mother or father of other children, the baby may worry and rushes under the protection of adults.

Communication with other children is only in its infancy, it is still incomplete. By the end of the second year, children can begin to play and enjoy certain games. Emotions are already associated with plots and actions. The expansion of emotions occurs due to self-awareness – the child recognizes himself in the mirror, calls himself first in the third person, and by the age of three already with the pronoun “I”.

Development of the emotional sphere in the third year

At this age, emotional reactions to story games, interaction with other children and adults arise. But while children still do not know how to follow the rules, prohibitions, restrictions, plus a three-year crisis is mixed in. Often there are violent emotional reactions – screams, anger, anger, especially when the goals that have been set are not achieved.

In communicating with children, difficulties arise that provoke a different palette of emotions – if interests are infringed, aggressiveness, self-centeredness, and the impossibility of empathy arise. Therefore, children can fight, pinch, hurt. They do not take these actions on themselves and do not realize their consequences.

By the age of three, an aesthetic feeling already arises – children perceive music, bright colors, clothes and jewelry, strive to study nature. Everything brilliant, brightly colored causes delight and a storm of emotions in them, but children already distinguish beauty from ugliness. The first emotions of love, jealousy, envy, rivalry arise. Children tend to attract the attention of adults.

Author of the article

Grek Elena Anatolyevna

Doctor of the highest qualification category

Specialty: immunologist

Experience: 25 years

Emotional teenager: emotions in adolescence

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Contents:

• What you need to know about emotions
• Emotional reactions and the psyche of adolescents
• What should the parents of an overly emotional teenager do?
• Emotional intelligence – and adolescents
• Programs for children and parents in the training center K. O.T.

Today we will talk about the role of emotionality in the life of teenagers.

What you need to know about emotions

Starting the conversation, it is worth saying that 2 sciences are closely connected here – psychology and biology. Emotions are one of the types of mental processes that reflect a person’s attitude to himself and to the world around him.

This is a person’s experience of something at a given moment in time. The strength of the experience depends on how significant this situation is for a person.

But besides the experience, the mental component, there is a biological component – certain physiological changes – that occur in the body in parallel with the experience

Feelings are a very important part of each of us.

They help to understand true desires, to know oneself. By the micro-emotions of the face, one can determine, for example, whether a person is lying or not.

By the way, do you know that there are no “bad” and “good” emotions? Psychologists do not use such a classification.

They can be positive or negative. But each and their bottom is necessary and important for a person, performs a certain function. You can learn more about the classification in our article 9.0015

Emotional reactions and the psyche of adolescents

Adolescence is a period of intensive development and changes in the emotional sphere

At the age of 11-14, sharp mood swings and excitability are especially characteristic. In principle, everything that they experience is very polar – everything is either too good or bad…

It is important to pay attention to children’s problems, help solve them, treat a child of this age with understanding.

After the age of 14, young people continue to explore themselves and the world, but their emotional state gradually becomes calmer.

New events do not bring such a storm of feelings as before. They are better able to manage themselves.

In general, in adolescence, a general emotional orientation is formed, so right now it is worth devoting time to the development of this area.

What should parents of an overly emotional teenager do?

For starters, don’t panic. And do not try to change it immediately, here and now. At least, because it doesn’t work that way.

5 tips from psychologists on how to help a teenager:

And that’s why it’s really important. Because if everything you want to know about your child is limited only to studies…

It’s no wonder why a teenager doesn’t make much contact.

In case of increased emotionality, talking is especially important.

Every time you lose your temper, give the opportunity to calm down, and then speak. And, calming the child, do not regret, but listen to him and communicate with him. Not in the spirit of “don’t worry, my golden, everyone around is bad, you’re the only good one”, by no means.

Teach him to be aware of what is happening and to solve his problems through communication, not through shouting.

• Do not forbid showing emotions

  You have no idea how bad it is for the unborn child. From children who were not allowed to splash out their feelings, very secretive adults grow up, who then suffer all their lives from the fact that they cannot allow emotions to come out.

  Hidden emotional reactions are a common cause of psychosomatic illnesses.

  Speaking about the manifestation of feelings, one should not address

  To the gender of the child – most often this happens in the direction of boys – “why are you crying like a girl?”.

  By the age of – “so big, but crying!”.

  Feelings that are now “inopportune” to experience – “don’t cry, it doesn’t hurt at all!” – the question is, how did you know whether it hurts or not?

• Learn to express emotions

  Stop and consciously talk about what is happening now. Understand who and why this or that feeling arose. For example, say: I’m angry because you promised me to go to the cinema, and didn’t do it, instead of screaming, tears and resentment.

  It is also worth learning how to release energy and negative feelings. Movement and sports, creative activities, art therapy help well – to each his own. You need to find your own way.

• Watch yourself

  How you behave in the presence of a child has a very strong influence on him. And if you scream, insults are constantly heard from you, do not be surprised if in the future you hear the same thing from a child.

  The point is that parents should not be shown how they feel. We need to talk about it right.

• Talk to teenagers

  This advice may seem strange to some. “Well, I ask him how you are, how are your grades at school, good morning and good night, too. He replies “okay” and that’s where the dialogue ends. What else do you need from me?!”

• Develop emotional intelligence

  Both yours and your child.

  Look at each emotional outburst not from the point of view of a problem, but from the point of view of another opportunity for development.

Emotional intelligence and adolescents

Emotional intelligence is the ability to recognize the feelings of other people and manage your own

Possession helps in life to better establish contacts with other people, understand their feelings, competently ask for help, and be able to speak ” No, support and understand others.

Now this skill is more relevant than ever – it is not only your own psychological comfort, but also a big plus for almost any profession.

It is not for nothing that emotional intelligence is called the most important skill of the 21st century and is present in almost all lists of employers’ requirements for employees.

Despite this, quite a few people have the ability to recognize and name what you feel now.

If emotional intelligence is developed both in parents and in a child, can you imagine how much it strengthens the connection between them and what new level communication can reach?

Programs for children and parents in the training center K.