Why Do Periods Make You Emotional? Understanding Hormonal Fluctuations and PMS

26.03.202208.06.2023 by alexxlab

Why do periods cause emotional changes. How do hormonal fluctuations affect mood during menstruation. What percentage of women experience PMS symptoms. How can you manage period-related mood swings naturally. When should you seek professional help for menstrual emotions.

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The Hormonal Rollercoaster: Unraveling the Emotional Impact of Menstruation

Menstruation is a natural biological process that affects millions of women worldwide. While physical symptoms are often discussed, the emotional toll of periods is equally significant. Up to 75% of women experience symptoms of premenstrual syndrome (PMS), including mood swings, irritability, and unexplained crying. But why exactly do periods make you emotional?

The answer lies in the complex interplay of hormones throughout the menstrual cycle. Estrogen and progesterone levels fluctuate dramatically, particularly after ovulation and during the days leading up to menstruation. These hormonal changes have a profound impact on neurotransmitters in the brain, particularly serotonin – often referred to as the “happiness chemical.”

The Serotonin Connection

As estrogen and progesterone levels drop, serotonin production decreases. This reduction in serotonin can lead to:

Feelings of sadness or depression
Increased anxiety
Irritability
Difficulty sleeping
Changes in appetite

These emotional changes are not just “in your head” – they have a real, biological basis. Understanding this connection can help women feel less alone and more empowered to manage their symptoms.

The Prevalence of PMS: You’re Not Alone

Premenstrual syndrome affects a significant portion of the female population. But just how common is it? Studies show that up to 75% of women experience some form of PMS symptoms, ranging from mild to severe. These symptoms can include both physical and emotional changes.

It’s important to note that even women who don’t typically experience other PMS symptoms may still find themselves feeling more emotional or prone to crying during their period. This can be confusing and frustrating, but it’s a normal response to hormonal fluctuations.

Common Emotional Symptoms of PMS

While every woman’s experience is unique, some of the most frequently reported emotional symptoms include:

Mood swings
Irritability
Anxiety
Depression
Crying spells
Difficulty concentrating
Fatigue

These symptoms typically begin in the days leading up to menstruation and may continue into the first few days of the period. For most women, they subside as hormone levels stabilize.

The Sleep-Mood Connection: How Poor Sleep Quality Affects Emotions

One often overlooked factor in period-related mood changes is the impact on sleep quality. The hormonal fluctuations that occur during the menstrual cycle can disrupt normal sleep patterns, leading to insomnia or poor sleep quality. This, in turn, can exacerbate emotional symptoms.

How does poor sleep affect mood during menstruation? When we don’t get enough quality sleep, our bodies and minds are less equipped to handle stress and regulate emotions. This can lead to:

Increased irritability
Difficulty concentrating
heightened emotional sensitivity
Exacerbation of existing mood symptoms

Creating a consistent sleep routine and prioritizing rest during your menstrual cycle can help mitigate these effects. Consider implementing relaxation techniques, such as meditation or gentle stretching, before bed to improve sleep quality.

The Food-Mood Link: How Diet Influences Menstrual Emotions

Many women experience changes in appetite or cravings during their menstrual cycle, particularly for sweet or high-carbohydrate foods. While these cravings are normal, indulging in them may actually worsen mood symptoms.

Why do we crave certain foods during our period? Hormonal changes can affect insulin sensitivity and blood sugar regulation, leading to cravings for quick energy sources like sugar and simple carbohydrates. Additionally, these foods can temporarily boost serotonin levels, providing a short-term mood lift.

However, this boost is often followed by a crash, which can lead to even deeper feelings of sadness or irritability. Instead of reaching for sugary snacks, consider incorporating foods that support mood stability:

Fatty fish rich in omega-3 fatty acids
Complex carbohydrates like whole grains
Leafy greens and other vegetables high in B vitamins
Nuts and seeds for healthy fats and minerals

Maintaining a balanced diet throughout your menstrual cycle can help stabilize blood sugar and provide the nutrients necessary for optimal hormone function and mood regulation.

The Exercise Effect: How Physical Activity Can Boost Mood During Menstruation

While the thought of exercising during your period might seem unappealing, physical activity can actually have a significant positive impact on mood and emotional well-being. Exercise stimulates the production of endorphins, often called “feel-good” hormones, which can help counteract feelings of sadness or irritability.

What types of exercise are best during menstruation? The key is to listen to your body and choose activities that feel good. Some options to consider include:

Gentle yoga or stretching
Walking or light jogging
Swimming
Low-impact aerobics
Pilates

Even a short 15-20 minute session of moderate exercise can help boost mood and reduce PMS symptoms. If you’re experiencing severe cramps or discomfort, start with gentle movements and gradually increase intensity as you feel able.

Natural Remedies for Managing Menstrual Mood Swings

While hormonal fluctuations are a natural part of the menstrual cycle, there are several natural remedies that can help manage emotional symptoms. These approaches focus on supporting overall hormonal balance and promoting emotional well-being.

Herbal Supplements

Certain herbs have been traditionally used to support women’s health during menstruation. Some popular options include:

Chasteberry (Vitex agnus-castus)
Evening primrose oil
St. John’s Wort (caution: may interact with some medications)
Ginkgo biloba

It’s important to consult with a healthcare provider before starting any new supplement regimen, as some herbs can interact with medications or have contraindications for certain health conditions.

Stress Reduction Techniques

Managing stress can significantly impact emotional well-being during menstruation. Consider incorporating stress-reduction techniques such as:

Meditation or mindfulness practices
Deep breathing exercises
Progressive muscle relaxation
Journaling
Engaging in hobbies or creative activities

Regularly practicing these techniques can help build resilience to stress and improve overall emotional regulation throughout the menstrual cycle.

When to Seek Professional Help: Recognizing More Serious Mood Disorders

While some degree of emotional fluctuation is normal during menstruation, persistent or severe mood changes may indicate a more serious underlying condition. It’s important to recognize when professional help may be necessary.

What are the signs that your menstrual mood changes may require medical attention? Consider seeking help if you experience:

Severe depression or feelings of hopelessness that interfere with daily life
Suicidal thoughts or self-harm impulses
Anxiety that feels unmanageable or leads to panic attacks
Mood swings that cause significant problems in relationships or work
Symptoms that persist throughout the entire menstrual cycle

These symptoms may indicate conditions such as Premenstrual Dysphoric Disorder (PMDD) or underlying mood disorders that are exacerbated by hormonal changes. A healthcare provider can help determine the best course of treatment, which may include therapy, medication, or a combination of approaches.

Treatment Options for Severe Menstrual Mood Disorders

For women experiencing severe emotional symptoms related to their menstrual cycle, several treatment options are available:

Hormonal birth control: Can help regulate hormonal fluctuations
Selective Serotonin Reuptake Inhibitors (SSRIs): May be prescribed to manage mood symptoms
Cognitive Behavioral Therapy (CBT): Can provide coping strategies for managing emotions
Lifestyle modifications: Including diet changes, stress reduction, and exercise

Working with a healthcare provider can help determine the most appropriate treatment plan based on individual symptoms and needs.

Embracing Your Cycle: Cultivating Self-Compassion and Understanding

Understanding the biological basis for menstrual mood changes can help women approach their cycles with greater self-compassion and awareness. Rather than viewing these emotional fluctuations as a weakness or personal failing, recognizing them as a normal part of the female experience can be empowering.

How can you cultivate a more positive relationship with your menstrual cycle? Consider these approaches:

Track your symptoms to identify patterns and prepare for challenging days
Practice self-care rituals that honor your body’s needs during menstruation
Communicate openly with partners, family, or friends about your experiences
Explore the concept of “cycle syncing” – aligning activities and self-care with different phases of your cycle
Celebrate the strengths and insights that come with each phase of your cycle

By embracing the natural ebb and flow of hormones and emotions throughout the menstrual cycle, women can develop a deeper connection with their bodies and a greater sense of overall well-being.

The Power of Community and Support

Sharing experiences and finding support from other women can be incredibly valuable in managing menstrual emotions. Consider joining support groups, online forums, or seeking out educational resources to connect with others who understand the challenges of navigating hormonal changes.

Remember, every woman’s experience is unique, and there is no “right” way to feel during your period. By fostering open dialogue and supporting one another, we can work towards destigmatizing menstrual health and promoting greater understanding of women’s experiences.

In conclusion, the emotional changes that accompany menstruation are a complex interplay of hormones, neurotransmitters, and individual factors. By understanding the biological basis for these changes, exploring management strategies, and cultivating self-compassion, women can navigate their menstrual cycles with greater ease and empowerment. Remember, if you’re struggling with severe or persistent mood changes, don’t hesitate to seek professional help – support is available, and you don’t have to face these challenges alone.

Is It Normal? Research and More

Feeling depressed, sad, or anxious is very common among women before and during their period. So is crying, even if you can’t quite figure out what is wrong.

Menstruation and ovulation create hormonal changes throughout the month. These fluctuations have a lot to do with why your emotions may feel chaotic for weeks before your period. These feelings are often part of premenstrual syndrome (PMS).

Symptoms of PMS, including feeling blue and crying, can extend into the early days of menstruation.

Up to 75 percent of women experience symptoms of PMS to varying degrees. These include both physical and emotional symptoms. If you feel depressed, anxious, irritable, or find yourself crying during the first few days of your period, you’re in good company.

Many women go through this, including women who don’t have other PMS symptoms. If sadness is your only symptom, this can make crying during your period feel confusing. Know that you’re not alone and that your hormones are probably to blame.

The exact reason for sadness and PMS before and during your period aren’t definitively known.

However, experts believe that the drop in estrogen and progesterone, which occurs after ovulation, is a trigger. These hormones reduce production of serotonin, a chemical neurotransmitter.

Low serotonin levels

Serotonin is sometimes referred to as the happiness chemical. It helps regulate your mood, appetite, and ability to get a good night’s sleep. When serotonin levels are low, feelings of sadness can result, even if nothing is wrong.

Poor sleep quality

Sleep quality can affect mood, too. Since reduced serotonin levels make it harder for you to get enough rest, you may find yourself sleep deprived, mentally fatigued, and cranky.

Not being rested can make you more prone to crying. This can also become a vicious circle, since feeling sad or stressed out can also make it harder for you to fall asleep.

Changes in appetite

Changes in appetite, or a desire to eat sugary or high-carbohydrate foods are common among women with PMS. But these foods can have an adverse effect on mood.

According to a 1995 study, carbohydrates temporarily boost serotonin levels. This may be why you find yourself trying to self-soothe with sweet foods. The rush you get from overdoing it with a box of donuts, however, is temporary and may even lead to deeper feelings of depression.

If it’s alcohol you reach for instead of or in addition to sweets, be aware that it can also exacerbate sadness, leading to crying.

Not exercising

Other PMS symptoms, such as pain and bloating, may make you want to curl up in a ball rather than exercise. Being sedentary can also decrease mood, making you feel worse.

Crying during your period often dissipates within a few days. If it doesn’t, or if your feelings of sadness are overwhelming, talk to your doctor. They may prescribe medications that can help.

These include contraceptives, such as birth control pills. Contraceptives stop ovulation and the hormonal fluctuations, which may be at the heart of your symptoms.

Your doctor may also prescribe antidepressants, such as selective serotonin reuptake inhibitors (SSRIs).

Mild depression and crying often dissipate with changes in diet or lifestyle:

Instead of reaching for a pint of ice cream, try eating fatty fish or other foods high in omega-3 fatty acids. These have been shown to help reduce feelings of depression.
Try to build exercise or activity into your life, even when you’re feeling bloated or have cramps. Exercise helps your body release chemicals called endorphins, which help improve mood.
If feeling bloated is stopping you from exercising, make sure to avoid salty foods, which can exacerbate water retention. Over-the-counter diuretic medications can also help.
Distracting yourself from your feelings may not be the easiest thing to do, but it can be effective. Try losing yourself in a funny movie or whodunit thriller. Spending time with friends or scheduling an activity you enjoy can also help.
Yoga can naturally boost serotonin levels and increase feelings of well-being. It also helps with stress reduction.
If insomnia is making you feel worse, revamp your nighttime routine to make it more conducive to sleep. Things to try include turning off electronics an hour before bedtime, and cutting out caffeine in the evening.
Aromatherapy may also help. Try essential oils that are known to have soothing qualities, such as lavender, rose, and chamomile.

Deep feelings of depression, sadness, or anxiety often require a professional’s support and care. If you feel apathetic, empty, or without hope, you may be experiencing depression.

If you are irritable, extremely worried, or stressed out, you may be experiencing anxiety. These conditions typically respond well to treatments such as talk therapy, medication, or both.

Women with certain conditions may find that their symptoms increase before and during their period. This is known as premenstrual exacerbation. Conditions that can be worsened by premenstrual exacerbation include:

bipolar disorder
major depressive disorder
feeling suicidal (suicidality)
alcohol misuse disorder
eating disorders
schizophrenia
anxiety disorders

Uncontrollable or long bouts of crying, severe depression, or sadness that interferes with daily life may be a more severe form of PMS, called premenstrual dysphoric disorder (PMDD). This condition is similar to PMS, but is earmarked by greater severity of emotional symptoms.

Working with a mental health professional can help you feel better. The National Alliance on Mental Illness (NAMI) is a good resource you can use for identifying a professional near where you live.

Crying before and during the first few days of your period is very common, and may be associated with PMS. Mild feelings of sadness and depression during this time can often be treated at home with lifestyle changes.

If your feelings of sadness are overwhelming, you may have a condition that requires medical treatment or support from a mental health professional.

Is It Normal? Research and More

Feeling depressed, sad, or anxious is very common among women before and during their period. So is crying, even if you can’t quite figure out what is wrong.

Symptoms of PMS, including feeling blue and crying, can extend into the early days of menstruation.

The exact reason for sadness and PMS before and during your period aren’t definitively known.

However, experts believe that the drop in estrogen and progesterone, which occurs after ovulation, is a trigger. These hormones reduce production of serotonin, a chemical neurotransmitter.