Understanding and Managing Mood Swings During Premenstrual Syndrome

Premenstrual syndrome (PMS) is a well-known issue among women, characterized by a range of physical and emotional symptoms. One of the most disruptive aspects of PMS is the experience of mood swings, which can severely impact daily life. This article aims to explain what causes these mood swings, how they differ from other related conditions, and provide practical tips on how to manage them effectively.

What is Premenstrual Syndrome (PMS)?

PMS is a collection of physical and emotional symptoms that typically start 1 to 2 weeks before the start of a woman's menstrual period. These symptoms can range from mild to severe and include bloating, breast tenderness, mood swings, and extreme fatigue. While mood swings are a common occurrence, other emotional symptoms such as sadness, irritability, anxiety, and anger can also be observed.

Understanding Mood Swings in PMS

A mood swing involves a sudden, unexplained change in mood. It can be particularly distressing as it can happen without apparent reason. For some individuals, these mood swings can interfere with their daily routines and can be more pronounced in the days leading up to their period.

Related Conditions

Two related conditions, Premenstrual Dysphoric Disorder (PMDD) and Premenstrual Exacerbation, can also contribute to moodiness before menstruation.

1. Premenstrual Dysphoric Disorder (PMDD)

PMDD is a more severe form of PMS that affects about 3 to 8 percent of women. Its symptoms are comparable to PMS but tend to be more intense and may include severe mood swings that significantly impact daily life. While the exact cause of PMDD is not entirely clear, it is thought to be linked to hormonal fluctuations.

2. Premenstrual Exacerbation

PMDD is similar to Premenstrual Exacerbation, which refers to the worsening of symptoms of an existing condition (such as anxiety, bipolar disorder, or depression) in the days leading up to menstruation. About half of all women who receive treatment for PMS may also have either depression or anxiety.

Why Do Mood Swings Occur During PMS?

Experts believe that the root cause of PMS and mood swings is linked to hormonal changes that occur during the second half of the menstrual cycle. Ovulation typically occurs around the mid-point of the cycle, causing a drop in estrogen and progesterone levels. This hormonal shift can trigger both physical and emotional symptoms, including mood swings.

Furthermore, changes in estrogen and progesterone levels can also influence serotonin levels, a neurotransmitter that plays a crucial role in regulating mood. Low levels of serotonin are associated with feelings of sadness, irritability, and difficulty sleeping—all common PMS symptoms.

Managing Mood Swings

1. Track Your Symptoms

Starting a menstrual diary can be very helpful in identifying patterns and confirming that your mood swings are related to your menstrual cycle. This can provide you with a sense of validation and perspective. Sharing this detailed log with your healthcare provider can also aid in diagnosing the exact nature of your symptoms.

2. Hormonal Birth Control

Hormonal birth control methods, such as the pill or patch, can alleviate physical symptoms like bloating and breast tenderness. However, for some, these methods might exacerbate mood swings. Experimenting with different types of birth control before finding the right fit is often necessary.

Continuous birth control pills, which don’t include a week of placebo pills, can eliminate the period and potentially reduce PMS-related symptoms. This can be a viable option if you’re looking to manage mood swings more effectively.

3. Natural Remedies

Incorporating certain vitamins and nutrients into your diet can help manage PMS-related mood swings. Calcium and vitamin B-6, for example, are found in foods like milk, yogurt, cheese, leafy greens, and fortified cereals. Ensuring you get enough of these nutrients can contribute to a calmer state of mind throughout the menstrual cycle.

4. Lifestyle Changes

Adopting a healthy lifestyle can significantly alleviate the burden of PMS and its associated mood swings.

Exercise: Aim for at least 30 minutes of physical activity most days of the week. Even a daily walk can help manage sadness, irritability, and anxiety.

Nutrition: Avoid excessive consumption of junk food, which can exacerbate mood swings. Instead, focus on a balanced diet rich in fruits, vegetables, and whole grains to maintain stable blood sugar levels.

Sleep: Ensure you get at least 7 to 8 hours of sleep each night, especially in the week or two before your period. Adequate sleep can improve overall mood and reduce irritability.

Stress Management: Practice relaxation techniques such as deep breathing, meditation, or yoga to cope with stress, which can worsen mood swings. These methods can help calm both your mind and body.

5. Medication

In some cases, medication may be necessary to manage severe mood swings. Antidepressants, specifically Selective Serotonin Reuptake Inhibitors (SSRIs), can help by increasing serotonin levels in the brain, which can alleviate mood swings. These medications can be taken on a cyclical basis only during the days leading up to your period or as a daily dosing plan as recommended by your doctor.

Seeking Professional Help

When you start noticing mood swings before your period, your gynecologist can be a valuable resource. It’s crucial to have a healthcare provider who is supportive and takes your symptoms seriously. If you’re unsure about a local physician, you can connect with one through online platforms or referrals.

Conclusion

Understanding and managing mood swings during PMS is crucial for maintaining a healthy and balanced life. By tracking your symptoms, incorporating natural remedies, making lifestyle changes, and considering medication, you can effectively manage these disruptive symptoms and improve your quality of life.