How to Manage your Mood Swings

Do you hear it too? That negative voice? The one that tells you you're not good enough? Not pretty enough? Not smart enough? Not thin enough? Not exciting enough? Our inner voice can be a killer!

PMS, or premenstrual syndrome, can make you extremely emotional. You're angry at the world and feel empty inside. You question simple decisions and feel guilty about everything and nothing. Sound familiar? For some women, PMS can have serious impact on their daily functioning, from mood swings and fatigue to insomnia and depression. In this blog post, we'll tell you more about the causes of mood swings and how to cope with them.

Where do those feelings come from?

🔎 Take a closer look at your hormones...

Throughout your cycle, hormones rise and fall. This can affect neurotransmitters (serotonin and dopamine) in your brain, which influence your mood, sleep, and energy levels.

In the days leading up to your period, you often notice emotional changes due to the hormones estrogen and progesterone. You judge yourself, become critical, and experience intense mood swings. Before your period, estrogen levels suddenly drop, causing serotonin levels in your brain to decrease. Serotonin is also known as the happiness hormone.

Sound familiar? Track your period in an app, and you might discover that your negative voice is most prevalent in the days leading up to your period.

Can the pill help with mood swings?

For some women, hormonal contraceptive methods like the pill, the NuvaRing, or the hormonal IUD can help with severe mood swings. But for others, hormonal contraception can actually worsen your mood and state of mind!

Doctors often prescribe birth control pills for PMS-related symptoms, but they're not the only solution. They contain artificial hormones and block your natural hormonal patterns or shut down your system completely, dulling your emotions.

If you do decide to go back on the pill to try to reduce your mood swings or other menstrual problems, it's important to understand how it affects your body.

Before you consider starting the pill, we recommend that you take a look at your lifestyle and see if you can make any adjustments.

Also read: Stopping the pill: how to help your body get back on track. 

What can you do about mood swings?

There's no magic pill that can eliminate your mood swings. But looking at your lifestyle can potentially have an impact. Here are a few examples:

• Try to reduce stress . Mood swings before your period aren't caused by stress, but if you're already stressed, they'll only get worse. It's not always possible, but try to avoid stressful activities the week before your period. Planning to move? Taking your driving test? Looking after your children on your own while your partner is away? See if you can postpone these things for a week or two! You'll be grateful you did!

• Get moving ! Exercise releases endorphins. Even short bursts of exercise can release these feel-good chemicals that boost your mood. Short on time? It doesn't have to be an hour-long spin class. Do 30 burpees in your living room or a short 15-minute workout with jump squats, jumping jacks, and pushups. Get your heart rate up, and your mood will follow.

• Sleep ! Not enough sleep is a mood killer at any point during your cycle, but it can be especially impactful in the week before your period. Try to get at least 7 to 8 hours of sleep per night, especially in the week leading up to your period.

• Try to avoid caffeine and sugar . They might give you a boost, but the effect is negligible. Then comes the familiar crash, and you'll feel the impact. Nourish your body with healthy foods.
• Eat a balanced diet. Studies have shown that certain foods rich in magnesium and healthy fats ( omega-3 ) contribute to normal psychological function, which can be beneficial in supporting your daily mood and mind.

What about natural remedies for mood swings?

As we mentioned above, vitamins and minerals contribute to normal psychological function, your energy levels, and your hormones. Therefore, ensure a balanced diet. Still have questions? Talk to us ! We can help.