She Strengthens

The Emotional Rollercoaster of Your Menstrual Cycle

As your period approaches, you may experience a mix of emotions, from feeling anxious to irritable, sad, or withdrawn. But how do you know when these feelings are just a normal part of your menstrual cycle, and when they might be something more serious?

Hormonal Shifts: The Culprit Behind Mood Swings

Changes in estrogen and progesterone levels before your period can affect your mood-regulating hormones, such as serotonin and dopamine, leading to feelings of anxiety, sadness, or irritability. While some women may be more sensitive to these hormonal shifts than others, it’s essential to recognize when your emotions are becoming overwhelming.

Distinguishing Between PMS and PMDD

Premenstrual syndrome (PMS) is often used to describe the mild to moderate symptoms that occur before your period, including bloating, headaches, and breast tenderness, as well as emotional symptoms like anxiety, irritability, or sadness. However, premenstrual dysmorphic disorder (PMDD) is a more severe condition characterized by intense anxiety, depression, or irritability that interferes with daily life.

Generalized Anxiety Disorder: A Different Beast

Unlike PMDD, generalized anxiety disorder is a chronic condition that isn’t tied to your menstrual cycle. It’s marked by excessive worrying, difficulty functioning, and physical symptoms like headaches or stomachaches.

Taking Control of Your Emotions

So, what can you do to manage your anxiety and emotions before your period?

Exercise: A Natural Mood-Booster

Regular exercise can help reduce PMS symptoms and boost your overall well-being. Aim for at least 30 minutes of physical activity per day, most days of the week.

Sleep: The Key to a Better Mood

Getting 7 to 9 hours of sleep per night can help regulate your mood and reduce anxiety. Establish a consistent sleep schedule to start your day on a positive note.

Relaxation Techniques: Unwind and Unplug

Try practices like yoga, meditation, or deep breathing exercises to calm your mind and body. Regular relaxation techniques can help reduce anxiety and promote emotional balance.

Nutrition: Fuel Your Mood

Focus on complex carbohydrates, like oatmeal or whole grains, and calcium-rich foods, like dairy or leafy greens, to help regulate your mood and reduce anxiety.

By recognizing the difference between normal pre-period emotions and more severe conditions like PMDD, and incorporating these simple strategies into your daily routine, you can take control of your emotions and feel more balanced throughout your menstrual cycle.