Premenstrual Syndrome: Why Am I Angry Before My Period?
Premenstrual syndrome (PMS) is a group of physical and emotional symptoms before one’s menstrual period. For many, PMS is associated with bouts of anger or irritability. It can be frustrating to experience such uncomfortable emotional changes, but you’re not alone in your experiences of premenstrual anger. You can take a few steps to address this anger, cope with your symptoms, and understand why PMS might occur for you.
What causes PMS-related anger?
Researchers have not determined a cause for PMS itself. However, it may be tied to hormonal changes throughout the cycle. When the egg is released from the ovaries, estrogen and progesterone levels can drop. In addition, fluctuations of serotonin could contribute to mood changes during premenstrual syndrome. Lower serotonin is tied to symptoms like difficulty sleeping, irritability, sadness, and food cravings.
When these hormone levels drop, many people who menstruate experience an increase in PMS symptoms. This increase can be frustrating because it’s invisible, which means you might not realize what you’re going through at the time. When your PMS causes anger, and you’re unsure why it’s occurring, it might cause you to feel confused and distressed.
Some of the common symptoms of PMS include irritability and anger, along with the following:
Tension or anxiety
Mood swings
Appetite changes
Headaches or migraines
Fatigue
Bloating
Breast tenderness
Uterine cramping without bleeding
More oil production in the skin
Gastrointestinal issues
Sadness or crying
Not everyone who menstruates may experience all these symptoms, and it is not an exhaustive list. Tracking your symptoms might help you understand which are associated with your cycle.
Signs of premenstrual dysphoric disorder (PMDD)
If you’re experiencing severe PMS symptoms, you might be experiencing a more serious condition called premenstrual dysphoric disorder (PMDD). Recognized in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), PMDD is a severe form of PMS and a depressive disorder that results in physical and emotional symptoms.
PMDD can affect many aspects of daily life before and during your period, from relationships to school and work. Many people describe PMDD symptoms as debilitating, and many people take breaks from some regions of life to focus on treating these symptoms.
A few of the physical symptoms of premenstrual dysphoric disorder (PMDD) include:
Breast tenderness and swelling
Gastrointestinal issues
Headaches or migraines
Dizziness
Severe cramps
Back aches and pains
Acne
Bloating
Low energy
Food cravings and appetite changes
Heart palpitations
Painful periods
Muscle spasms
Reduced sex drive
Emotional and psychological symptoms can include:
Agitation
Irritability
Anger
Depression
Hopelessness
Panic attacks
Crying spells
Apathy
Moodiness and mood instability
Thoughts of suicide*
If you are experiencing suicidal thoughts or urges, contact the National Suicide Prevention Lifeline at 988. Support is available 24/7.
PMDD is more than PMS. PMDD symptoms are severe and may significantly affect a person’s mental and physical health and functioning. If you believe you have PMDD, talk to your physician about treatment options to reduce your pain and manage symptoms.
For example, some people take hormonal birth control to control their periods, reduce pain, and ease other menstrual symptoms. However, hormonal birth control may cause some individuals to experience increased levels of anger due to hormonal fluctuations that affect mood control, leading to increased irritability and emotional sensitivity.
If you are experiencing symptoms of depression, anxiety, or a similar mood disorder, you may also find it beneficial to discuss them with a therapist.
Tips for managing anger before your period
It can be frustrating to cope with PMS-related anger, but you can take steps to combat it. Each person is different, and what works for someone else might not work for you, so trial and error may be necessary. Be patient with yourself through this process, and consider the following tips.
1. Keep track of your PMS symptoms
When you first started having periods, you may have been advised to keep track of the dates on your calendar. For many, losing track of the cycle can be easy, especially if it’s irregular. However, if you have a regular cycle, try to predict when you will start. You can keep track of your period and symptoms in a notebook, on your phone, or using an app.
Beyond keeping track of your cycle’s start and end dates, keep a detailed calendar or journal that includes what type of symptoms you’re dealing with through several cycles. For example, You can track your energy and motivation levels, physical feelings, emotions, food cravings, and migraines.
When you keep track of your daily emotions in a journal over time, you may be able to identify patterns in your PMS symptoms. Looking through these logs might also help you predict when you most often feel angry. Then, you can take care during your cycle to be more mindful of your emotions and inciting events while avoiding taking anger out on others or yourself.
2. Allow yourself extra time for rest
Menstruation is a complex process that requires a lot from your body; it can cause you to feel exhausted. The Sleep Health Foundation explains that the majority of people who menstruate experience sleep problems in the days leading up to their period.
When you’re tired, you may feel more irritable. Therefore, it could be wise to ensure you allow yourself extra time to rest before starting your period. If possible, try to go to bed earlier, sleep in later, or find a way to take a nap during the day. It may not be possible to give yourself all these areas of rest, but resting when possible may help you recharge and reduce stress.
3. Focus on symptom management
Many anger management strategies, including healthy self-care techniques, may also apply to PMS-related anger. Self-care can include meditating, deep breathing, getting enough sleep, eating healthy foods, and making time for physical activity. Exercise is also a way to increase serotonin levels and boost your mood.
Some people find journaling beneficial. Writing about your emotions and the symptoms you’re experiencing can help you process your situation and externalize it in a way that makes sense to you. If you are angry, journaling about it may help you find a solution for coping.
4. Seek professional support
If you are experiencing recurrent anger or other difficult emotions at any point during your menstrual cycle, talking with a mental health professional may help you cope and develop strategies to move forward. PMS symptoms are common, and help is available.
Discussing your period and related symptoms can feel personal, and if you are experiencing other physical symptoms of PMS, commuting to and from an office may feel exhausting. If you feel uncomfortable talking face-to-face with a stranger about your cycle and how it affects you, online therapy could be valuable. With online therapy through a therapy platform like BetterHelp, you can connect with a therapist from wherever you feel most comfortable, and you can communicate with your therapist via video, phone, or live chat.
Studies have also backed up the effectiveness and benefits of online therapy. Researchers have found that internet-based therapy can be highly effective in treating PMDD, with results similar to in-person studies.
Takeaway
How do I stop being moody before my period?
Dealing with moodiness before your period can be challenging, and there may only be so much you can control. But there are some things that you can try to cope with your symptoms. Everyone is different, so it might take some trial and error to determine what works for you.
- Keep track of your symptoms. Many people track the dates of their cycles but try tracking your symptoms, too. Keeping track of everything from energy levels, emotions, headaches, and physical discomfort can help you identify patterns over time. If you’re wondering, “Why do I get so angry before my period?” you may be able to pick up on when you’re most likely to get angry and take extra care of yourself during that time to try to avoid taking your emotions out on others.
- Rest. Menstruation affects the body in many ways, and it can make you feel more tired than usual. Many people have difficulty sleeping in the day leading up to their periods, and not getting enough sleep can lead to being more moody.
- Focus on self-care. Self-care treatment options can help calm your mind and help you control mood swings before your period. Deep breathing exercises, meditation, eating healthy foods, getting enough sleep, and exercising can all be considered self-care. Some people also find journaling helpful because it helps you process your emotions, which may help you feel less moody.
- Talk to a professional. If you’re experiencing recurrent anger or having other challenging emotions, talk to a mental health professional. A therapist can help you figure out what strategies work for you so you can manage your PMS symptoms more effectively.
Why do I want to cry before my period?
According to the Office on Women’s Health, more than 90% of people say they experience premenstrual symptoms. Depression, feelings of sadness, and crying spells can all be mental or emotional symptoms of PMS. Researchers don’t know precisely why PMS happens, but research suggests there are a few things that might contribute. Poor sleep, low serotonin levels, changes in appetite, and a lack of physical activity can all contribute to a low mood and crying.
Why do I have bad mood swings?
Mood swings during your period may be caused by a combination of factors, including hormone fluctuations and lack of sleep. In some cases, extreme mood shifts marked by periods of tearfulness may be a sign of premenstrual dysphoric disorder or PMDD, a more severe form of PMS that may be treated with a selective serotonin reuptake inhibitor or birth control pills. PMDD affects your physical and mental health and may even be misdiagnosed as bipolar disorder, but PMDD treated with medication and therapy can be manageable.
Why do females get emotional during their period?
People get emotional during their periods for many reasons, primarily hormone fluctuations and fatigue. Physical symptoms, like cramps, backaches, bloat, and headaches, can amplify these symptoms.
Is feeling sad before the period normal?
Yes, mood fluctuations like anger and sadness are typical PMS symptoms. Other emotional symptoms may include irritability, anxiety, and hostility.
Is it normal to cry for no reason?
Crying can be one mood related symptom of PMS. While it may feel like you’re crying for no reason, the hormone fluctuations during the luteal phase and other things going on in your body may be behind it. That said, if you are crying for no reason and do not have PMS, it may be a sign of severe depression or another mental health condition. Crying out of nowhere can also be a sign of pseudobulbar affect, or PBA, which causes uncontrolled bouts of laughing or crying that seem to come out of nowhere. PBA can occur in people who have neurological disorders like ALS, multiple sclerosis, traumatic brain injury, or Alzheimer’s. In PBA, crying doesn’t align with your emotions, and you may not be able to control the muscles in your face.
Why does my girlfriend cry so much during her period?
People cry for many reasons in the days leading up to and during their periods. Hormone fluctuations may be the cause, and many other symptoms can contribute. Cramps, headaches, and other symptoms that can affect mood and sleep may last for the first few days of menstruation, which can lead to crying.
Why am I not motivated on my period?
Your period can cause a lack of motivation for many reasons. A lot of the symptoms of PMS and menstruation can be draining and make it difficult to get and stay motivated. Hormone fluctuations, fatigue, sleep changes, cramps, headaches, and PMS mood swings can make you feel drained and make it hard to focus, which can affect motivation.
Why am I so moody and emotional before my period?
In the days leading up to your period, your body is experiencing a variety of hormone fluctuations that may cause you to be moody and emotional. Some people also experience fatigue and sleep changes, which can significantly impact your mood. If these changes last beyond your period or if they start to interfere with your life significantly, you may have another serious disorder, like one of several premenstrual disorders or depression. Talk to your doctor to learn more.
How can I be less stressed during my period?
A good way to try to be less stressed during your period is to focus on self-care. Make sure you get enough rest to try to counter any fatigue or sleep changes and try relaxation techniques like meditation and deep breathing to help yourself stay calm. Journaling can help you process your emotions and help you come up with solutions to the things that are causing you stress. If you’re having a difficult time managing your stress during your period or at any time, consider talking to a healthcare professional. A therapist can help you learn coping skills to deal with your stress and relieve symptoms.
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