Premenstrual Syndrome: Why Am I Angry Before My Period?

Medically reviewed by Andrea Brant, LMHC
Updated October 10, 2024by BetterHelp Editorial Team

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.

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Coping with anger before your period can be tough

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. 

Getty/Sarah Waiswa

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.

Getty/Vadym Pastukh
Coping with anger before your period can be tough

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

Experiencing emotional symptoms of PMS, such as anger, can be frustrating, but there are ways to manage your anger before your period, including the above suggestions. If you’re looking for more personalized advice, contacting a licensed therapist for further guidance may benefit you.
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