Hormones, Mood Swings & Anxiety: A Guide for West Michigan Women

Hey there! Ever feel like your emotions have a mind of their own? One day, you’re motivated and energized, and the next, you’re overwhelmed, anxious, or crying over something totally random (been there).

If your moods feel unpredictable, I promise—you’re not alone. Hormones play a huge role in how you feel, think, and respond to stress, and when they fluctuate throughout your cycle, so does your emotional state.

And if you’re in West Michigan, where the sun disappears for months (seriously, why does winter feel like a permanent gray filter?), those emotional shifts can feel even more intense.

So, grab your favorite cozy drink, and let’s talk about what’s really going on when your emotions feel all over the place, why your hormones are part of the equation, and what you can do to support your mental health, energy, and overall well-being throughout your cycle.

The Connection Between Hormones and Mood

Your menstrual cycle isn’t just about your period—it’s a full-body experience that affects your brain chemistry, nervous system, and emotional regulation. Throughout the month, your hormones shift, impacting your mood, energy, and ability to manage stress.

Here’s what’s happening behind the scenes:

🔹 Follicular Phase (Days 1-14, Starting with Your Period) – Estrogen begins rising, boosting energy, motivation, and mood. You may feel more productive, social, and emotionally stable during this phase.

🔹 Ovulation (Around Day 14-16) – Estrogen and testosterone peak, increasing confidence, sociability, and libido. However, some people experience anxiety spikes or heightened irritability here.

🔹 Luteal Phase (Days 15-28, Leading Up to Your Period) – Estrogen drops, and progesterone rises. This phase is where mood swings, irritability, and heightened anxiety tend to show up. You might feel more sensitive, overwhelmed, or just want to retreat into your favorite blanket.

🔹 Menstrual Phase (Days 1-7, Bleeding Phase) – Estrogen and progesterone hit their lowest point, which can leave you feeling drained, introspective, or emotionally flat. Your body is working hard, and fatigue is common.

Understanding these phases can help you recognize emotional shifts for what they are—your body communicating with you.

Practical Ways to Manage Mood Swings & Anxiety

If you’re tired of feeling like your emotions are running the show, the good news is—there are ways to work with your body instead of against it. Here are some simple strategies to help you feel more balanced and in control.

1. Sync Your Routine with Your Cycle

• Plan your busy days and workouts during the follicular and ovulation phases when you have more energy.

• Give yourself extra rest before your period when fatigue and sensitivity tend to increase.

• Track your cycle using an app like Flo or Clue so you can anticipate emotional shifts rather than being caught off guard.

2. Eat to Support Hormone Balance

What you eat can stabilize blood sugar, reduce cortisol spikes, and fuel your body in a way that supports your emotional well-being.

Here’s what helps:

• Nutrient-rich complex carbs for steady energy – Sweet potatoes, quinoa, oats, lentils, and brown rice help prevent blood sugar crashes and stabilize mood.

• Healthy fats for hormone support – Avocados, nuts, seeds, olive oil, and coconut oil nourish your brain and balance estrogen levels.

• Protein that supports hormone health – Focus on salmon, shrimp, turkey, eggs, and Greek yogurt, which help regulate hormones without overstimulating cortisol.

• Fiber-rich foods for detoxification – Flaxseeds, chia seeds, leafy greens, and berries support digestion and help remove excess estrogen.

Foods to be mindful of:

• Refined sugar & processed carbs – These can lead to energy crashes, mood swings, and increased anxiety.

• Too much caffeine before your period – Can spike cortisol and make PMS symptoms worse.

(Looking for fresh, local options? Check out Muskegon Farmers Market or grab organic finds at the Health Hutt in Muskegon and Grand Haven!)

3. Move Your Body, but Honor What It Needs

Exercise is one of the best ways to regulate hormones and improve mood, but not all movement is ideal for every phase of your cycle.

• Follicular & Ovulation Phases: You may feel stronger and more energized—great for weight training, running, or cycling.

• Luteal Phase: This is the time to slow down with yoga, pilates, or light strength training.

• Menstrual Phase: If you're feeling sluggish, honor that. Restorative yoga, stretching, or even just a walk can be beneficial.

(If you're in Muskegon, try a class at Rootdown Yoga in Muskegon for a gentle way to support your nervous system and balance stress hormones!)

4. Prioritize Sleep & Nervous System Regulation

Your hormones and nervous system work together, so if you’re feeling anxious or overwhelmed, your body might be asking for more rest and regulation.

Here’s how to help:

• Get enough sleep – Aim for 7-9 hours of restful sleep, especially before your period.

• Practice deep breathing or meditation – Even just five minutes of breathwork can lower cortisol levels and reduce stress.

• Limit screen time before bed – Blue light interferes with melatonin production, making it harder to fall asleep.

If sleep is a struggle, the Trinity Health Sleep Center in Muskegon may be a great resource.

When to Seek Extra Support

If mood swings or anxiety are interfering with your life, you don’t have to figure it out alone. It might be time to check in with a therapist or doctor if:

• Your mood swings are extreme and disrupting your relationships, work, or daily life.

• You experience severe emotional distress before your period (PMDD could be a factor).

• You feel stuck, exhausted, or like nothing is helping.

If any of this sounds familiar, know that help is available.

West Michigan friends, if you’re struggling with emotional ups and downs, I’m here. As a therapist, I help women understand their emotions, manage anxiety, and build coping tools that actually work.

If you’re ready for support, let’s connect. You can book a session here and take the next step toward feeling like yourself again. 💛

Final Thoughts: Give Yourself Grace

Your emotions aren’t random, and they’re not something to “fix.” They’re clues—signs from your body that something needs attention.

So next time you feel overwhelmed, instead of being hard on yourself, try asking:

• Where am I in my cycle?

• What does my body need right now?

• How can I offer myself a little more patience and care?

Taking care of your mental health isn’t about pushing through—it’s about tuning in, making adjustments, and honoring what your body needs.

Until Next Time,
Kymberly
The Rooted Therapist MI