Hey there, friend! If you’re like many of us, you might have noticed that just before your period, your emotions can feel like a rollercoaster. One minute you’re feeling fine, and the next, you're overwhelmed by irritability, sadness, or even anxiety. So, let’s talk about it. Is this just part of being a woman, or could there be something more going on?

I want to start by saying that it’s completely normal to feel some emotional ups and downs right before your period. You’re not alone, and this isn’t something you have to “just deal with” in silence. As a therapist working with women, I’ve seen how our menstrual cycles can really impact our emotional well-being. It’s part of the mind-body connection I work with every day, and I know how real and sometimes frustrating these emotions can feel.

So, what exactly is going on here, and how can you tell when what you're feeling is a normal part of your cycle—and when it might be time to talk to someone?

Why Do Emotions Flare Up Before Your Period?

Before your period, your hormone levels fluctuate. Specifically, the drop in estrogen and progesterone just before menstruation can affect neurotransmitters like serotonin—the “feel-good” chemical in your brain. When serotonin drops, it can trigger mood swings, irritability, and feelings of sadness or anxiety. This hormonal shift is totally natural, and it’s something most women experience to some degree.

In fact, research shows that up to 80% of women experience some form of mood change before their period (American College of Obstetricians and Gynecologists). So, if you're feeling all over the place emotionally right before your period, you’re definitely not alone.

What’s Normal When It Comes to Pre-Period Emotions?

Let’s start by defining what’s considered "normal" when it comes to emotions before your period. Here are some common emotional experiences that most women experience:

• Irritability: You may find yourself snapping at loved ones or feeling frustrated over little things. This is a common symptom and can happen because of hormonal fluctuations affecting your mood.

• Sadness or Anxiety: Feelings of sadness or a general sense of anxiety are also very common. Some women report feeling overwhelmed or excessively worried during this time.

• Mood Swings: One minute, you’re feeling upbeat, and the next, you feel down. This can be a part of the hormonal fluctuations that occur.

• Tearfulness: Some women find themselves crying over things that wouldn’t usually upset them, and that's okay. These emotional waves are temporary and usually subside once your period begins.

• Fatigue: Sometimes, your emotions are impacted simply by being physically tired, which is very common right before your period as your body prepares for menstruation.

You’re Not Broken

If this is you, please know: You’re not broken, and you’re not being “too sensitive.” Your emotions are valid, and they’re your body’s way of telling you something important. There’s so much power in understanding your cycle and learning how to support yourself through the ups and downs.

You’re human. You feel things deeply. And that’s a beautiful, messy, perfectly normal part of being you. I want you to embrace that. So many women experience similar emotional shifts, and it’s okay to feel all the feelings, even if they feel overwhelming at times.

When Should You Be Concerned About Your Emotions?

While some emotional ups and downs are normal before your period, there are times when it may indicate something more serious. Here are a few signs to watch out for:

1. Severe Mood Swings: If you experience extreme mood swings that feel out of control or unpredictable, this might be a sign of premenstrual dysphoric disorder (PMDD), which affects a smaller percentage of women. PMDD is a more severe form of premenstrual syndrome (PMS) that can disrupt daily life, making it important to seek support from a healthcare provider.

2. Depressive Symptoms: If you’re feeling hopeless, persistently sad, or losing interest in things you normally enjoy, it could be a sign of depression. While hormonal shifts can certainly amplify depressive feelings, persistent depression warrants a conversation with your doctor or therapist.

3. Anxiety and Panic: Some women experience heightened anxiety or even panic attacks leading up to their period. While anxiety is normal for many, if it’s disrupting your daily functioning, it might be a good idea to talk with someone who can help.

4. Physical Symptoms: If your emotional changes are accompanied by severe physical symptoms like extreme fatigue, cramps, or changes in your sleep or appetite that affect your quality of life, it might be a sign of something more. I recommend reaching out to a professional who can guide you through these experiences.

How to Cope with Pre-Period Emotions

Here’s the thing—I know that these emotional shifts can feel overwhelming at times, but you can manage them in healthy ways. Here are some practical tips:

• Track Your Cycle: One of the best ways to understand your emotions is by tracking your menstrual cycle. Apps like Clue or Flo can help you pinpoint when your emotional shifts are likely to occur, so you can prepare and practice self-care.

• Self-Care: Take extra time for yourself during this phase. Whether it's extra rest, a warm bath, or reading your favorite book, give yourself permission to slow down and prioritize self-care.

• Exercise: Light to moderate physical activity can help regulate your hormones and boost your mood. Even a 20-minute walk each day can make a big difference.

• Mindfulness and Stress Reduction: Practice mindfulness, deep breathing, or meditation to reduce stress and anxiety. Even a few minutes of focused breathing each day can help calm your nervous system.

• Nutritional Support: Eating balanced meals, staying hydrated, and avoiding excessive caffeine and sugar can also help stabilize your mood.

Know When to Seek Support

As someone who deeply cares about your emotional health, I want to make sure you know that it’s always okay to seek support. If you're feeling overwhelmed by your emotions before your period, or if they’re affecting your daily life, don’t hesitate to reach out to a professional. Talking to a therapist can help you unpack these feelings and find effective coping strategies.

You are not alone in this. Many women experience these emotional shifts, and there are ways to manage them so they don’t take over your life. Remember, you deserve to feel like yourself—no matter where you are in your cycle.

I hope this blog helps you better understand what's going on with your emotions before your period and when it’s time to ask for support. If you’re in West Michigan, you can always reach out for a session, or if you’re looking for more resources, there are many mental health professionals who specialize in women's health and wellness.

Sources:

• American College of Obstetricians and Gynecologists (ACOG)

• National Institute of Mental Health (NIMH)

• Mayo Clinic on PMS and PMDD

Take care of yourself, and know that your emotional health is important. Be kind to yourself—those hormone shifts don’t define you!

Warmly,
Kymberly
The Rooted Therapist MI