10 tips for a better mood during menstruation (and when PMS hits)

You probably know it. What normally feels manageable suddenly seems overwhelming. Your boyfriend irritates you. Your mother gets a curt reply. The clothes don't fit properly, and your savings are in the red.

Then you go to the bathroom. Pee. Wipe yourself. And there it is – the blood on the paper. Suddenly it all makes sense.

You have your period.

Many people are experiencing mood swings leading up to and during menstruation, often known as PMS (premenstrual syndrome). PMS covers the physical and psychological symptoms that may bother you during the period between your ovulation and your period.

Typical signs of PMS

• irritability

• sadness

• crying ability

• low energy

• difficulty concentrating

• cravings

• sleep problems

A smaller percentage experiences the symptoms to a somewhat more severe degree, and here we no longer speak of PMS but PMDD, which is more reminiscent of depressive symptoms. You can read more about PMDD here.

Fortunately, there are several things you can do yourself about PMS to support both your mood and your body during this period. So let's look at them together below:

What can I do to reduce my PMS symptoms?

Let's take them one by one, it's basically quite simple:

1. Be extra kind to yourself

Give yourself permission to go the way you want. If the path leads you to bed, where you need to lie down and relax, then give yourself permission. It will only get worse if you don't listen to your body and its needs.

2. Prioritize your sleep

Menstruation affects… Funnily enough… Sleep too - your hormones can have a big impact on both your sleep quality and falling asleep. As part of the "be “kind to yourself” task, you should also jump on the bandwagon and relax well, keep to the same bedtime, ditch the screen at least an hour before you go to bed, avoid series and films that are too exciting and scary, as it prevents your body from finding peace. Think slow TV. Maybe some 90s rom com or Frank and the Chestnut Tree.

👉 Here you can read more about the connection between sleep and your cycle.

👉 Here you will find 7 specific tips for better sleep hygiene during your period.

3. Move – even if your energy is low

Light exercise can help your mood - it releases both oxytocin and serotonin, which increase your well-being. And it doesn't have to be more than a walk. To a bakery. Or a good friend. Or just around the garden.

👉 Read more about the benefits of exercise around your period.

4. Eat regularly

Maybe your appetite is affected during your luteal phase, but see if you can't find something to eat. Some fiber to help your stomach or maybe just whatever you're craving. Your blood sugar affects your mood and energy.

5. Turn down the demands

This one is important. We are not designed to perform at the same level every day, all month long. You have a cyclical body that is on a huge mission and is so affected by your hormones along the way. It is more than okay to take a quieter period.

6. Talk to those around you

Maybe your mother, girlfriend, friend, colleague will be much more understanding of your situation if you say: "Hey, I'm having my period or PMS, can you bear with me a little today?".
If you say out loud that you are having a hard time, it typically makes those around you want to care for you and be both more understanding and loving towards you - and often that is exactly what you need. And suddenly the symptoms will crumble a little bit because there is love and understanding around you.

7. Get to know your cycle

"Noooo, that's why I feel like this!" - you know it! The "surprise" when your first day of bleeding starts. 
As you learn more about menstruation, it's a good idea to learn more about your own cycle. Start tracking it, write down your symptoms. 
When you become really keen on knowing your own menstrual cycle and your typical symptoms, you can do yourself a favor by putting a reminder in your calendar that reminds you where you are in your cycle, so you know that you can, for example, plan a cozy evening at home with soft duvets when PMS typically hits. 

👉 Find a good guide to tracking your cycle here - and tip: It doesn't require an app.

8. Create little cozy rituals

If you were sick, what would you do? A pot of tea, heat therapy, a long bath, lying on the sofa, a good book, a nice TV series. You may not have the opportunity to take a day off, but then think about how you can make yourself feel good during the day. Maybe a good cup of coffee from a favorite cafe on the way to the office or just some softer clothes.

Consider jumping in your menstrual panties if you are not quite sure when your period will start.

9. Reduce stress if possible

Yes, stress can affect your mood, especially when the body is under pressure. It's a bit like a chicken and egg situation. Some menstruating women can be so mentally affected for a period that their period stops coming. This can be due to stress, too little food, increased sports activity. If you experience short-term stress, this can also delay your ovulation, which then delays when your period starts. It's simply your body's way of saying that you shouldn't get pregnant right now. 

Conversely, PMS symptoms can also create stress-like reactions. PMS can create increased anxiety and sensitivity to stress. The things you normally have the energy for may seem very overwhelming around your period and the days before. That's why it's important that you take good care of yourself and perhaps make a few fewer plans in your calendar than you usually do. You should never be afraid to cancel appointments. If you can't be something for yourself right there, how are you going to be good company for others?

👉 Find our specific list of PMS symptoms here.

10. Remember that it will pass

Luckily, all this blues you're experiencing right now will pass. As soon as your period comes, your PMS symptoms should disappear like dew before the sun. You'll get through this too. Hugs to you!

Why does menstruation affect your mood?

Although there has been extensive research into both PMS and PMDD, no specific cause has been identified. However, there is some evidence that people who experience PMS or PMDD are particularly sensitive to the hormonal changes that occur between ovulation and menstruation, known as the luteal phase.

 But when ovulation is over, the hormone estrogen also drops and progesterone rises, and this affects the brain's neurotransmitters and thus your mood. It's pure chemistry and biology, but even though it's simple and natural, it's not necessarily nice to be in.

 

Take good care of yourself, grab your soft clothes and find your menstrual panties. You're ready <3