How to Control PMS Anger

Everyone gets angry sometimes. It's usually due to a specific problem: something at work, a restless toddler, a word with your partner. And usually, the anger dissipates quickly. But many women experience persistent, bubbling anger around their period. These are PMS symptoms, and they can cause problems in your personal life. In this article, we'll explain the causes of PMS anger and give you tips on how to reduce it.

How Your Hormones Can Make You Angry

Many women experience PMS symptoms around their period. Some women experience primarily physical symptoms like cramps and fatigue, while others experience more emotional symptoms such as anxiety, mood swings, and anger.

PMS is caused by fluctuating hormones. During ovulation, your estrogen and progesterone levels drop, which affects your serotonin levels.

Serotonin is an important hormone that helps regulate your mood. It can also affect your sleep. A simple calculation explains it: Mood swings + less sleep = a dose of unexplained anger.

Of course, not all women experience PMS rage, but it's a common symptom. You're still yourself, but you behave differently for a quarter of the month!

Know that you're not alone. We want to normalize it and talk about it—so read on.

How can you relieve PMS anger?

Hormonal anger is common, but can you do anything about it? Absolutely.

Try to avoid triggering situations. For example, if you want to plan a weekend with that in-law you don't get along with and you know your period is coming up, consider rescheduling the date.

Of course, you can't change your entire life to fit your hormones, but it's certainly a good start (read more about it in our article on living according to your cycle ).

What else can you do?

Track your cycle

Start tracking your menstrual cycle on your phone or with an app. We've listed our favorites here . This way, you'll know when to expect mood swings and emotional changes.

It can also help to know that there's a logical reason why you're feeling down or angry. This can help put things into perspective and reassure you that the feelings will pass.

If you're concerned that your symptoms are a sign of something more serious (like PMDD – more on that in a moment!), it can also be helpful to take a log of your last few cycles with you to your doctor.

To track menstrual anger or other mood swings, write down the following symptoms:

• Sadness
• Sudden, unexplained changes in your mood
• Random crying for no specific reason
• Whether you feel irritable
• Whether you have trouble sleeping or sleep a lot
• Whether you have trouble concentrating
• A lack of interest in things you normally enjoy
• Little energy

Avoid triggers

We just said it. If you know things are coming that are likely to trigger you, try to avoid them.

You might think a drink will help you calm down, but unfortunately, many women find that alcohol actually worsens their PMS symptoms. Therefore, pay attention to your alcohol consumption in the week before your period and avoid it if you notice it worsens your mood.

Also, think about the things that are making you feel stressed or overwhelmed. Write them down. Which ones can you avoid? Is it working late? Is it an upcoming family gathering? An event an ex might be attending? If there are things you can cancel, avoid, or reschedule, don't feel bad about it. It will make you feel better (and everyone benefits!).

Look at your lifestyle

There are ways to manage PMS anger naturally. There's nothing magical; it's just simple lifestyle changes that can make a big difference.

It may seem too simple to be effective, but take it from us, these things can really make a difference:

• Exercise . At Guud Woman, we talk a lot about the benefits of exercise. And by exercise, we don't necessarily mean an hour-long run or a HIIT session at the gym. The goal is to be active for at least 30 minutes several days a week. Even a daily walk around the neighborhood can help. And if you really want to do it right, do it in nature. It can help with feelings of sadness, irritability, and anxiety. Curious about how to exercise according to your cycle? We've written a blog post about it: Period Power: Train according to your cycle.
• Nutrition . This is another topic we talk about often, and we can't emphasize it enough. Nourishing your body with whole foods and a diet rich in fruits and vegetables can really help alleviate PMS symptoms, including anger. So, as tempting as that bag of chips is, try to avoid them as much as possible, especially leading up to your period. High amounts of sugar, fat, and salt can really ruin your mood. But you don't have to go to extremes. We love treats too, but try to balance those foods with fruits, vegetables, and whole grains. This will keep you full all day and prevent a blood sugar crash that can make you even angrier! You can also adjust the way you eat throughout the month to fit your cycle. Here's a helpful article on how to adjust your eating to your cycle: How to Hack Your Cycle with Food!
• Sleep . Oh, sleep. Sleep is so important, yet often overlooked! Lack of sleep ruins everyone's mood, but it can be especially devastating in the weeks leading up to your period. Try to get at least seven to eight hours of sleep per night. Want to learn more about how sleep affects your cycle? Read our article here .
• Stress . If you're experiencing a lot of stress, it undoubtedly triggers your mood. Add PMS to that, and you have a perfect recipe for anger. Some aspects of life are uncontrollable, but you can do breathing exercises, meditation, and yoga to calm your body.

Try a natural solution

Natural remedies for anger and irritability can be a good option. Research has shown that some women with PMS symptoms have low magnesium levels. The good news is that this is super easy to fix!

Take a magnesium supplement, or eat extra dark leafy greens, skim milk, and yogurt – they all contain magnesium .

Vitamin B6 is also a good idea. This vitamin has been scientifically proven to contribute to the normal functioning of the nervous system. It can help calm and balance your mood. Vitamin B6 also plays a role in the production of the hormones serotonin and dopamine (yes, the two happiness hormones).

Research has shown that a combination of magnesium and vitamin B6 can alleviate various PMS symptoms.

What should you do if you have a flare-up?

Despite your best-laid plans, sometimes your emotions get the better of you—and that's normal. But hormones are powerful, and some women find that their PMS rage leads to unfortunate outbursts at work, with friends, or at home. And what's worse, you feel guilty about it afterward.

You don't have to apologize for your menstrual cycle. But it can help to talk about it and be open with people. While this can be difficult at work, it's always good to be honest with your partner or friends. It allows the people you love most to better understand what's going on and try to help you—or just give you some space!

And, of course, always apologize when necessary. It happens to everyone, but if you find yourself apologizing too often, it might be time to track your symptoms so you can recognize them and plan for certain things (extra self-care, social gatherings or not, stress reduction).

How do I tell the difference between PMS and PMDD?

Sometimes extreme anger and mood swings can be a sign of a more serious condition known as Premenstrual Dysphoric Disorder (PMDD).

This is a severe form of PMS that can significantly impact your life. It can be difficult to distinguish between PMS and PMDD, as both share similar symptoms, such as irritability, anxiety, and low mood.

But in women with PMDD, these symptoms are much more severe: Think panic attacks, a feeling of not being in control, frequent uncontrollable crying, a complete lack of interest in daily activities, extreme fatigue and intense mood swings – all of which affect your bond with the people around you.

For women with PMDD, as with PMS, these emotional symptoms are also accompanied by physical symptoms, such as breast tenderness, changes in appetite, and sleep problems.

The good news is that many solutions that help with PMS (lifestyle changes) can also alleviate PMDD symptoms.

When should you seek help?

Mood swings and anger associated with PMS can be tough, but there's a lot you can do to alleviate your symptoms. Taking care of yourself and being aware of your cycle may sound too simple to be effective, but we know it can make a huge difference.

If you're stuck in your patterns or feeling confused, chat with one of our experts . We've been in the same boat, and we're here to listen and help.