How to naturally manage your PMS mood swings: 6 mindful tips
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Feeling off before your period? Discover 6 tips to reduce PMS mood swings, balance your hormones, and feel calmer throughout your cycle.
In the days leading up to your period, you may notice a shift in your mood. Maybe you snap back at a text you receive from your friend, or react disproportionately to a tiny mistake at work that feels massive. You may cry a bit more easily and even feel your blood pressure increasing during moments when it simply shouldn’t be. These feelings and heightened sensations are frustrating, disorienting, and may feel like they’re coming out of nowhere — but they’re not.
Premenstrual syndrome (PMS) mood swings are real, and they’re pretty common. They’re tied to clear hormonal changes happening in the body during this time, but knowing that doesn’t always help when you’re in the middle of an emotional breakdown. Symptoms can range from extreme irritability and anxiety to deep sadness or sensitivity, and it makes regular life feel harder than usual.
Let’s break down why these shifts in our moods happen, what your body is actually doing behind the scenes, and how to make life just a little bit easier. No rigid routines or unrealistic expectations here. Just small, steady steps that support your nervous system, your hormones, and your peace of mind when you need them most.
What are PMS mood swings?
PMS mood swings are emotional shifts that usually show up in the week or two before your period. You might feel more irritable, anxious, sad, or sensitive than usual. Some people snap back more easily or cry over things that wouldn’t normally get to them. For others, it may feel like emotional purgatory, where you don’t know if you’re up or down.
These changes in your mood are part of premenstrual syndrome (PMS), which also includes physical symptoms like bloating, fatigue, or intense food cravings. But mood swings often hit harder because they’re less predictable and feel impossible to explain.
They’re not just in your head either — they’re real emotional responses triggered by cyclical changes in your body.
What causes PMS mood swings?
PMS mood swings are driven by changes in hormones and brain chemistry during the second half of your cycle in the luteal and menstrual phases. Here’s what’s happening behind the scenes:
Hormonal shifts: After ovulation, estrogen drops, progesterone rises, and then both fall again right before your period. These shifts affect brain areas that manage stress, mood, and emotional regulation.
Serotonin dips: Lower estrogen can mean lower serotonin, a brain chemical that helps stabilize mood, sleep, and appetite. For some, this leads to sharper emotional reactions.
Stress and lifestyle strain: Poor sleep, stress, skipped meals, and blood sugar swings can all reduce your emotional bandwidth, making hormonal effects feel more intense.
Mental health history: If you’ve dealt with anxiety, depression, or trauma, your nervous system may respond more strongly to these shifts.
Individual sensitivity: Some people are simply more hormonally sensitive than others. What’s manageable for one person might feel overwhelming for someone else.
Why can PMS mood swings feel so intense?
When PMS hits, it doesn’t just tap the surface; it often amplifies everything. Small frustrations can feel huge. You might cry in traffic or lash out unexpectedly. It’s not dramatic — it’s your brain trying to regulate under pressure.
These emotional spikes can feel even heavier if you’re already stretched thin. Burnout, stress, or lack of sleep lowers your buffer, making hormone shifts hit harder. And because it happens around the same time each cycle, many people start bracing for the crash before it even arrives.
You’re not “too emotional.” Your system is reacting to a complex mix of biology, stress, and lived experience. That’s why even small, steady supports like sleep, food, movement, and mindfulness, can go a long way in helping you feel more grounded.
How to cope with PMS mood swings: 6 mindful tips
Finding ways to support your body and brain in real, sustainable ways during PMS-related mood swings can be life-changing. You don’t need a complete life overhaul to feel better, either. Small, repetitive choices can have a big impact over time, especially when you start to track and anticipate what’s going on in your cycle.
Try these six strategies to help you feel steadier and more supported, even when your hormones are going haywire.
1. Prioritize consistent, quality sleep
Sleep isn’t a luxury, it’s a stabilizer. Hormonal changes before your period can already make you more prone to irritability and sadness, and poor sleep makes it feel even worse. When you’re sleep-deprived, your brain’s emotional regulation centers work less effectively, making mood swings sharper and harder to manage.
What to try:
Aim for 7–9 hours of sleep each night, especially during the week before your period.
Create an easy bedtime routine. Turn off screens 30–60 minutes before sleep, dim the lights, and do something calming like stretching, reading, or listening to a calming playlist.
Keep your room cool and dark. If noise or light disrupts you, try earplugs or a sleep mask.
If racing thoughts keep you up, try jotting down a “brain dump” before bed or using a guided meditation to settle.
💙 Add the Calm app’s Screen Off, Sleep On meditation to your nightly routine.
2. Move your body regularly (gentle movement counts too)
You don’t need to hit the gym or train for a half-marathon to feel the positive effects of moving your body. Simple movement can shift your mood, reduce stress, and help regulate the hormonal and chemical patterns that impact emotional symptoms. Physical activity increases endorphins, improves sleep, and helps your brain handle stress better.
What to try:
Take a break and go for a 20-minute walk during lunch or after dinner.
Try low-impact activities like yoga, swimming, or dancing in your living room.
On low-energy days, even light stretching or a few minutes of breath-focused movement can help.
Related read: 7 simple movement exercises to boost your mental health
3. Eat to stabilize blood sugar and support your brain
What you eat directly affects how you feel, especially in the premenstrual phase. Blood sugar swings can mimic or worsen emotional PMS symptoms like irritability, fatigue, and anxiety. Nutritional imbalances can also intensify how your body responds to hormonal shifts.
What to try:
Eat balanced meals every 3–4 hours to prevent crashes.
Include protein and healthy fats with each meal or snack (like eggs and avocado, or hummus and veggies).
Prioritize whole foods over ultra-processed ones, like leafy greens, complex carbs (sweet potatoes or oats), lean protein, nuts, and seeds.
Consider calcium-rich foods (like yogurt or fortified plant milk), magnesium (leafy greens and nuts), and possibly vitamin B6, which may help with PMS-related mood changes.
Reduce caffeine and alcohol in the week before your period, as they can mess with sleep, blood sugar, and mood stability.
Related read: How mindful eating can boost your mental and physical health
4. Use mindful tools to regulate your nervous system
Mood swings often feel worse because your nervous system is already on edge. Slowing down enough to activate your body’s relaxation response can help lower emotional reactivity, even when hormones are shifting. These tools aren’t for “fixing” your feelings, but instead, giving your system some space to self-regulate.
What to try:
Practice diaphragmatic breathing: Inhale for four, hold for two, exhale for six. Do this for 3–5 minutes when you feel overwhelmed.
Use body scans or grounding exercises to return to the present moment.
Try short meditations on the Calm app, especially before bed or even during work commutes
Journal with prompts like “What’s coming up for me right now?” or “What does this mood need from me today?”
Keep a “calm kit” handy with things that soothe you like calming teas, a heat pack, fidget tools, essential oils, or a favorite playlist.
💙 Listen to Breath SOS with Jeff Warren the next time you’re feeling overwhelmed.
5. Track your cycle and your moods with curiosity
When you know your patterns, you can prepare for them. Tracking your symptoms makes it easier to plan for emotional days, build in rest or support, and reduce the feeling of being caught off guard. It also gives you a clearer picture of whether your symptoms are typical PMS or something more intense, like premenstrual dysphoric disorder (PMDD).
What to try:
Use a free app to log moods, energy, sleep, and symptoms.
If you prefer analog, keep a simple mood calendar and rate your mood each day (1–5).
Over 2–3 cycles, look for patterns. When do you start to feel more sensitive? When does it let up?
Use what you learn to plan. Schedule lighter tasks, rest, or supportive routines during your more sensitive days.
6. Practice realistic self-compassion (yes, it’s a practice)
PMS mood swings are hard enough without layering shame, self-blame, or unrealistic expectations on top. You don’t have to love your emotional shifts, but meeting them with gentleness can change the way you move through them. Self-compassion doesn’t mean you’re giving up, but rather, giving yourself what you need without punishment.
What to try:
Replace “What’s wrong with me?” with “This is a hard day, and I’m doing my best.”
When you feel frustrated or irritable, ask yourself: “What might I need right now? Do I need rest, food, quiet, or connection?”
Set boundaries with kindness: “I’d love to talk, but I’m low today. Can we catch up tomorrow?”
Remember that your worth isn’t tied to your productivity or emotional state. Bad days don’t mean you’re failing. They just mean you’re human.
PMS mood swings FAQs
Why do I get so moody when I’m on my period?
Most mood swings start before your period, when you’re in the luteal phase after ovulation. During this time, estrogen and progesterone rise, then drop sharply before menstruation.
These shifts affect brain chemicals like serotonin, which helps regulate mood. For some, this leads to irritability, sadness, anxiety, or emotional overwhelm.
What are the emotional symptoms of PMS?
PMS emotional symptoms vary, but common patterns include irritability, anxiety, sadness, low energy, or feeling overly sensitive. Some people feel withdrawn or have trouble focusing.
These usually show up a week before your period and ease once bleeding begins. While less visible than cramps or bloating, the emotional impact can be just as disruptive.
What are natural remedies for PMS mood changes?
Natural remedies support your hormonal balance and nervous system gently and consistently. These include:
Regular movement, like walking or yoga, to lift mood and improve circulation
Eating nutrient-rich foods with calcium, magnesium, and B6 to steady blood sugar
Using herbal supports like chasteberry or evening primrose oil (with medical guidance)
Practicing mindfulness through breathwork, journaling, or short meditations
Building sleep routines that support 7–9 hours of rest
What’s the difference between PMS and PMDD mood swings?
PMS and PMDD both bring emotional symptoms before your period, but PMDD is much more intense. PMS might cause irritability or low mood, but you can usually still function. PMDD includes depression, anxiety, or hopelessness that deeply affect daily life, relationships, and work.
If your symptoms feel overwhelming or show up month after month, it could be PMDD. It’s real, diagnosable, and treatable, and you don’t have to go through it alone.
Can meditation help PMS mood swings?
Yes, mindfulness and meditation can help ease PMS mood swings by calming your nervous system and reducing emotional reactivity. Just five minutes a day of breathwork, body scans, or guided meditation can make emotional waves feel more manageable.
The real benefit comes with consistency. Practicing regularly—even in short bursts—can build emotional resilience and help you feel more grounded through hormonal shifts.
How long do PMS mood swings last?
PMS mood swings usually start 5 to 10 days before your period and ease within the first few days of bleeding, as hormone levels reset. The timing can vary based on your cycle and sensitivity.
If emotional symptoms last longer or spill into the rest of your cycle, it’s a good idea to track them and talk to a healthcare provider. It could point to something beyond PMS, like a hormonal imbalance or underlying mental health issue.
Related read: How the phases of your menstrual cycle affect mental health
Why do hormones affect emotions so much before your period?
Hormones like estrogen and progesterone affect brain chemicals like serotonin and dopamine, which regulate mood and stress. When these hormones drop before your period, emotional responses can intensify. Some people are more sensitive to these shifts, so even normal changes can feel overwhelming.
How can I balance hormones before my period?
You can’t stop hormonal shifts, but you can help your body handle them better. Focus on consistent habits like eating balanced meals with protein, fat, and fiber, getting regular, moderate exercise, good sleep and prioritizing stress management.
Some people also benefit from supplements like magnesium or B6, adaptogenic herbs like ashwagandha, or acupuncture. It’s important to check in with your doctor if you’re interested in supplements.
When should I get extra help for PMS mood swings?
If your mood symptoms are intense, last over a week, or affect your work, relationships, or daily life, it’s time to seek support. You could be dealing with PMDD or another mood-related condition that deserves care.
Support can look like talking to your doctor, seeing a therapist, exploring medication, or checking hormone levels. You don’t have to wait until it gets worse. If something feels off, that’s enough reason to get help.
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