Journaling for a Better Mood:

Journaling isn't just a way to document your day; it's a powerful tool for emotional balance, self-care, and mindfulness. Whether you want to reduce stress, process your emotions better, or gain more insight into your mood swings, journaling can be a real game-changer. But did you know it can be especially helpful in managing premenstrual mood swings?

What are premenstrual mood swings?

The premenstrual phase, also known as the luteal phase, occurs after ovulation and before menstruation. This can be an emotional rollercoaster. During this phase, many people experience increased feelings of anxiety, irritability, and sadness due to hormonal fluctuations. These changes affect neurotransmitters like serotonin and dopamine, which play a crucial role in regulating mood.

While PMS symptoms can feel overwhelming, journaling can help you regain control. Let's discover how journaling can support your emotional well-being and provide relief from mood swings.

Read more about how your cycle affects your mood here.

How Your Brain Works During Each Phase of Your Cycle

Your brain functions differently during your menstrual cycle due to hormonal fluctuations. By understanding these phases, you can adapt your journaling practice to support your emotional balance:

• Premenstrual Phase (Luteal Phase): During this phase, you're often more critical of yourself and your surroundings, with increased attention to detail. Your brain is primed for analyzing and noticing mistakes, which can make you more susceptible to stress. Journaling can help you process your emotions and transform critical thoughts into constructive reflections. Try writing down what's bothering you and identifying steps to alleviate frustration.
• Menstrual Phase: This phase is perfect for self-reflection. Due to the drop in hormones (estrogen and progesterone), you'll have less energy, but your intuition will be stronger. You'll be more introspective, making it a good time to organize your thoughts, process your emotions, and write down intentions for the next cycle.
• Follicular Phase: Estrogen levels rise again, boosting your mood, motivation, and energy. This is a time of heightened creativity, optimism, and problem-solving skills. You'll likely feel more positive and open to new ideas. Use journaling to brainstorm, set new goals, or make plans for the coming weeks.
• Ovulation Phase: In this phase, you feel confident, social, and communicative. This is a good time to strengthen relationships, write down gratitude, and reflect on your personal growth.

How journaling supports your mood and emotional balance

1. Gain insights into your emotions

Journaling helps you tune into your emotions and recognize patterns in your mood. By tracking your thoughts and feelings, you gain insight into emotional triggers and learn how to cope with them.

2. Identifies patterns in your mood

Tracking your mood can help you better respond to emotional changes. Your journal helps you recognize patterns and practice self-care before PMS symptoms worsen. Apps like Moody make this easier by clearly tracking your emotions.

3. Stimulates gratitude

Incorporating gratitude into your journaling routine can have a profound effect on your mindset. Research suggests that gratitude practices can boost optimism and well-being. In one study, participants who wrote weekly about things they were grateful for reported feeling more positive about their lives, more physical activity, and even fewer doctor visits compared to those who focused on daily annoyances ( Emmons & McCullough, 2003 ). Shifting your focus to gratitude can change your perspective, foster a positive mindset, and help counteract PMS-related irritability or sadness.

4. Promotes self-reflection and mindfulness

Journaling helps you view challenges from a fresh perspective, enabling you to find better solutions and reduce frustration. At the same time, it promotes mindfulness and self-compassion, allowing you to manage your emotions more consciously and without judgment. This creates greater balance and resilience in your daily life.

How to start a journaling routine to support your mood.

If you're new to journaling, here are some simple ways to build a habit:

1. Write just 5–10 minutes a day : A few minutes of journaling can make a big difference.
2. Use fixed (inspirational) questions : Not sure what to write? Try prompts like, "How am I feeling today?" or "What am I grateful for today?"
3. Track your mood regularly : Keeping track of your emotions throughout your cycle helps you recognize patterns. The Moody app is a great tool to support this.
4. Write without judgment : There's no right or wrong with journaling—just let your thoughts flow.
5. End on a positive note : End each entry with a moment of gratitude or a small victory from the day.

Journaling is a simple and effective way to regulate emotions, reduce stress, and bring clarity to the ups and downs of PMS. By making it part of your self-care routine, you can manage mood swings, track emotional patterns, and cultivate a greater sense of self-compassion.

If you need additional support, please don't hesitate to contact us via chat, we're here to help!