Difficulty managing work deadlines, parenting responsibilities, household tasks, and attending social events? Sometimes, you find yourself in the middle of an angry outburst, only realizing what’s happened when guilt for what you just said or did takes over your mind. Don’t panic, you’re not alone—many women have been there. It’s almost as if our nervous system pushes us to emotional extremes, only to come crashing down.
But don’t worry, it’s largely due to hormonal changes that can turn us into unrecognizable versions of ourselves, leading to impulsive actions.
- How should you act when you’re on the verge of an outburst?
- Does pounding your fist on the table help?
- Yelling your despair at someone?
These can be momentarily relieving, giving you a sense of release, but they don’t actually help improve or prevent future reactions. Hormones can take over our nervous system, and sometimes it feels like we can’t fully control our actions.
But, repeat with me, “All is well” – I’ll explain why this happens and introduce you to a few strategies to prevent this “volcano” from erupting.
This emotional whirlwind happens because hormone levels in our system fluctuate, reducing our patience and resilience during different phases of the menstrual cycle. Throughout the month, estrogen, progesterone, and testosterone levels vary significantly, directly affecting our mood, energy, and tolerance to stress. Each phase of the hormonal cycle impacts the brain and body in different ways, and understanding this can help reduce the emotional impact of these highs and lows.
Why Do Hormones Affect Mood?
The fluctuations of estrogen, progesterone, and testosterone throughout the menstrual cycle influence the regulation of essential neurotransmitters like serotonin and dopamine, which are directly linked to mood and stress response. Here’s a simplified breakdown of the phases and hormonal impact on each:
1. The cycle starts at the Follicular Phase: Estrogen levels begin to rise, boosting energy and mood. Many women feel more confident and motivated during this time.
2. Ovulation: Mid-cycle, estrogen and testosterone peak, which often enhances social motivation and energy. Some may also feel heightened anxiety or nervousness due to the sudden hormonal increase.
3. Luteal Phase (Pre-menstrual): After ovulation, progesterone levels rise while estrogen decreases. This imbalance can lead to irritability, sadness, and heightened emotional sensitivity, with a higher likelihood of intense mood swings.
4. Menstruation: During menstruation, hormone levels drop significantly, often leading to fatigue and reduced stress tolerance. Some women feel relieved during this phase, while others experience physical and emotional discomfort.
Strategies for Managing Emotional Swings
1. Track Your Cycle and Emotions: Monitoring your hormonal cycle can help you anticipate periods of increased sensitivity and plan preventive actions. Using menstrual tracking apps or personal notes can help identify recurring emotional patterns. In Life, we provide you Daily Tips on Today’s page that gives you insights related to the cycle phase you are going through.
2. Relaxation Practices: Techniques like meditation, deep breathing, and yoga help reduce the intensity of emotional responses by calming the nervous system and enhancing stress management.
3. Regular Physical Exercise: Physical activity boosts endorphin production, neurotransmitters that promote well-being. Engaging in enjoyable activities like walking, dancing, or light jogging can improve mood and reduce stress.
4. Balanced Nutrition: Nutrients such as magnesium and vitamin B6 positively impact hormonal regulation and mood. Avoiding excessive caffeine and sugar during the luteal phase can minimize irritability symptoms.
5. Consult Health Professionals: For women with severe premenstrual syndrome (PMS) symptoms, a doctor or nutritionist can help identify potential nutrient deficiencies and recommend supplements to help regulate hormonal swings.
Remember, understanding and respecting the menstrual cycle is a form of self-compassion and self-awareness, helping you to better adapt to the emotional and physical needs of each phase.
Medical Disclaimer
This article is for informational purposes only and does not replace medical advice. Consult a healthcare professional for proper diagnosis and treatment.
For further reading:
- Harvard Health Publishing: Hormones and Your Mood
- American College of Obstetricians and Gynecologists: Understanding the Menstrual Cycle
- National Institutes of Health: The Role of Estrogen and Progesterone