How to manage your mental health during your menstrual cycle
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
It's probably no surprise that your menstrual cycle can impact your mental health. Learn about what’s going on with your hormones and get tips to feel more like yourself.
For women and other people who menstruate, some weeks, you feel like an absolute superhero. You’re upbeat, positive, decisive, and energized. You check tasks off your to-do list effortlessly, catching balls that other people have dropped as you go. It feels amazing, right?
But maybe a week or two later, things shift. You’re tired, your brain’s a little fuzzy, and you’re feeling down. It feels… not so amazing, right?
Mood shifts can happen for any number of reasons, but many people can attribute at least some of these changes to their menstrual cycle. Thanks to fluctuating hormones, the menstrual cycle can be a challenging and confusing rollercoaster, affecting you physically, mentally, and emotionally. Here are a few ways to make sense of it, plus some tips for managing your mental health during the different times in your menstrual cycle.
How your menstrual cycle can affect your mental health
If you're unfamiliar, the menstrual cycle is a natural process experienced by women and other people who menstruate. This cycle usually lasts around 28 days, although to be honest, the time it lasts can vary person to person. Some folks may have 21 day cycles, while others may have 35 day cycles. The menstrual cycle can also shift in duration based on factors like stress.
During this cycle, your hormone levels shift, which can majorly impact your mind and body. Some people find these symptoms are mild and easy to manage, but for others, they’re intense, and frustrating, resulting in a lack of focus or calm. Some experience mood swings, or even heightened anxiety.
If you have a condition like premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD), you might have an especially hard time.
How hormone changes during the menstrual cycle can impact your mental health
Hormones are powerful chemicals that act as messengers in the body. They help regulate everything from your mood and energy levels to your stress response and hunger.
During your menstrual cycle, estrogen and progesterone rise and fall in a steady pattern to prepare your body for a possible pregnancy. But they can have a big impact on your mental health, too.
Estrogen: This feel-good hormone is known to have mood-enhancing effects, boosting serotonin levels and helping stabilize mood. This is why you might feel a boost in energy and happiness during the follicular phase.
Progesterone: Progesterone has a relaxing effect and too much can lead to drowsiness and low motivation. A drop in progesterone during the luteal phase can contribute to anxiety and irritability.
Serotonin: This mood-regulating chemical is a neurotransmitter associated with happiness. Low serotonin levels are often linked with mood issues, which can worsen in the luteal phase as progesterone levels increase and estrogen drops.
These hormones shift throughout your cycle, impacting your body in different ways.
Menstrual phase (Days 1-5): As bleeding begins, estrogen and progesterone levels are at their lowest, which may help to explain why you have less energy and feel down. (If you’re looking to get out of a rut, try these nine simple ways to start to shift a low mood.)
Follicular phase (Days 6-14): Estrogen rises to prepare the body for ovulation. During this time, you might feel more energetic and positive due to increased serotonin, the feel-good hormone.
Ovulation phase (Day 14): Estrogen peaks and then drops, while progesterone starts to rise. Some people experience heightened emotions during this time.
Luteal phase (Days 15-28+): Progesterone becomes the dominant hormone, which can lead to lower serotonin levels. Progesterone dips before menstruation, and this is when many people experience mood swings, irritability, and other PMS symptoms.
What are premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD)?
While many people who menstruate might experience premenstrual syndrome (PMS), some experience a much more intense condition known as premenstrual dysphoric disorder (PMDD). Both PMS and PMDD can have a big impact on your mental health and wellbeing, making certain phases of the menstrual cycle more challenging. Here are some of the ways they differ.
Premenstrual syndrome (PMS)
PMS is a term used to describe a variety of symptoms that commonly occur during the luteal phase, which is the second half of your menstrual cycle (typically the week or two leading up to your period).
PMS symptoms can last anywhere from a few days to two weeks, and they tend to go away once your period starts. You might find that PMS symptoms are mild and manageable, or they might make you feel a lot less like yourself, meaning daily life can feel much harder.
Some common emotional symptoms of PMS include mood swings, irritability, sadness or crying spells, anxiety, low energy, and difficulty concentrating. You might also experience physical symptoms, such as bloating, abdominal cramps, headaches, and fatigue.
Premenstrual dysphoric disorder (PMDD)
PMDD is a more intense and severe form of PMS that affects about 3-8% of people with menstrual cycles. Like PMS, PMDD occurs during the luteal phase, and in addition to causing emotional symptoms, PMDD can bring on bloating, fatigue, and body aches. The key difference between PMDD and PMS is the intensity. With PMDD, symptoms are often so intense that they’re disruptive to daily life.
In addition, some emotional symptoms of PMDD include severe mood swings, intense feelings of sadness, despair, or hopelessness, increased sensitivity or irritability, feelings of being overwhelmed or out of control, and increased anxiety or panic attacks.
What causes PMS and PMDD?
We don’t yet know a lot about PMS and PMDD, but both have been linked to the changes in hormones like estrogen and progesterone that occur during the menstrual cycle. People who suffer from PMDD are thought to have a heightened sensitivity to these hormonal fluctuations, which might explain why symptoms feel so much more intense.
During the luteal phase, when estrogen and serotonin levels drop, those with PMS and PMDD may feel more emotionally vulnerable. Explore these eight tips for how to get through your luteal phase without falling apart.
Seeking support for PMS and PMDD
If PMS symptoms are making your life difficult, or if you suspect you might have PMDD, it’s important to know that help is available. Many people find that lifestyle changes, tracking symptoms, and self-care can make a difference, but in some cases, you might need a little extra support. Experiencing intense mood swings, sadness, or irritability due to your menstrual cycle isn’t something you have to tough out alone.
Treatments like talk therapy, certain medications (such as SSRIs), and hormonal treatments can help reduce your PMDD symptoms and make the luteal phase more manageable. Speaking with a healthcare provider about your symptoms can be an important first step.
8 tips for managing your mental health during your menstrual cycle
Dealing with mental health challenges during your menstrual cycle can be tough, especially if your mood changes feel unpredictable or out of your control.
The good news is that there are ways to ease these symptoms. Here are eight practical tips to help you feel more balanced, manage mood swings, and reduce stress so you can feel more like yourself.
1. Track your symptoms throughout your menstrual cycle
By keeping track of where you are in your cycle, you'll likely start to notice patterns in your moods, energy levels, and any physical symptoms. Check out period-tracking apps that let you log details like mood changes, energy levels, and symptoms, so you can tune in to your needs and recognize when you might feel low, anxious, or easily frustrated. If you don’t feel safe logging your data in an app, you can use a paper calendar, or a journal.
How to start: Choose an app or simply use a calendar to mark the start and end of your period. Add notes about your mood or energy each day. After a few cycles, you’ll likely see patterns emerging, and these can help you prepare for your symptoms and manage them better.
2. Put self-care at the top of your to-do list
It’s okay to need extra rest, support, or self-care at certain times in your cycle. Taking a relaxing bath, listening to music, reading a book, or spending time in nature can give you a break from stress and make you feel calmer and more grounded. Stuck on what to do? Here are 20+ ideas for self-care to get you started.
How to start: Schedule at least one self-care activity each day, even if it’s just for a few minutes. Pick something that feels relaxing or enjoyable and treat it as a priority. Remind yourself that it’s okay to slow down and rest, especially if you’re feeling emotionally or physically drained. Take it one day at a time, and be gentle with yourself.
💙 You don’t need to do something extravagant to start to feel better. Try Mel Mah’s Peace, an Inside Job mindful movement session to find a little calm.
3. Adjust your diet to nourish your body and support your mood
The food you eat can impact your mood, energy levels, and even how you cope with stress. A balanced diet rich in whole foods, including fruits, vegetables, whole grains, and lean proteins, can support your mood and help keep blood sugar stable. And—tempting as they might be—try to avoid foods that are high in caffeine or sugar, or that are highly processed, because they can lead to mood swings and irritability.
How to start: Add tasty, nutrient-dense foods like leafy greens, nuts, seeds, and omega-3-rich foods (like salmon or walnuts) into your diet, as they support brain health. If you’re craving sweets, reach for fruits or a small piece of dark chocolate rather than refined sugars, which can cause energy crashes.
4. Make sure you get enough sleep
When you’re tired, it can make mood swings, anxiety, and irritability feel even worse. Getting good quality sleep is essential for your mental health, particularly during the phases of your cycle when your energy might naturally dip. Aim for 7–9 hours each night and try to keep a regular sleep schedule to help your body get into a steady rhythm. These 10 tips for better sleep might be just what you need to get a great night’s rest.
How to start: Create a calming bedtime routine to help your body and mind unwind. Limit your screen time before bed, as blue light can interfere with your sleep, and enjoy relaxing activities like reading, journaling, or practicing deep breathing exercises. Make sure your bedroom is cool, dark, and quiet so you can get a good night’s rest.
💙 Instead of scrolling before bed, try listening to a Sleep Story. Michael Barbaro’s The Nightlight might be just what you need to drift off peacefully.
5. Stay active to feel brighter
Exercise is a natural mood booster that can help you manage stress and feel more in control of your emotions, and reduce anxiety. Even light activities like walking, stretching, or doing yoga can make a difference, especially during times when you feel low or tense.
How to start: Aim for at least 20–30 minutes of movement each day. It doesn’t have to be a high-powered workout — just find something you enjoy, like taking a brisk walk or dancing to your favorite music. On days when you’re feeling extra tired or irritable, remember that even gentle movement can be a pick-me-up.
💙 When your body is in flux, gentle, mindful movement might feel best. Explore our Mindful Walking session to move your body in an easy way.
6. Talk with your doctor about supplements
Some vitamins and minerals are thought to help reduce PMS and PMDD symptoms and support your mood throughout the cycle. In some cases, your doctor might suggest adding more nutrient-rich foods to your diet to better support your body.
How to start: Talk to your healthcare provider before starting any new supplements. Ask them what they’d recommend, or discuss any dietary changes that might help support your body as well.
7. Practice mindfulness and relaxation techniques to help you find your calm
Practicing mindfulness or relaxation techniques can be a powerful way to manage stress, anxiety, and emotional ups and downs throughout your cycle. Deep breathing, meditation, progressive muscle relaxation, and grounding exercises can help you feel calmer and more in control of your emotions.
How to start: Dedicate just 5–10 minutes a day to practicing mindfulness or deep breathing (here are seven exercises we like). During the luteal phase, when stress and irritability might be higher, use these techniques whenever you feel a wave of anxiety or frustration coming on, to help you feel a little bit calmer.
8. Find extra support if you need to
If PMS or PMDD symptoms are interfering with your life, there’s support out there. Talking to a mental health professional can give you valuable strategies and coping tools, and support groups can offer a safe space to discuss how you’re feeling. In some cases, certain medications (like SSRIs) or hormonal treatments may help manage more intense symptoms.
How to start: Reach out to a trusted healthcare provider or mental health professional if you feel that PMS or PMDD symptoms are having too much of an effect on your quality of life. Even if your symptoms aren’t extreme, getting professional help can mean you find ways to reduce your symptoms and up your wellbeing.
Menstrual cycle mental health FAQs
When is anxiety highest during the menstrual cycle?
Anxiety tends to be highest during the luteal phase, which is the week or so leading up to your period. This phase often brings the most emotional ups and downs due to hormonal changes. After ovulation, estrogen levels drop and progesterone levels rise, and this can lower serotonin, the “feel-good” chemical in the brain. This can mean you feel more anxious, irritable, or restless.
This hormonal shift can also make you feel more sensitive to stress or prone to negative thinking, which is why you might notice that little things that don’t usually bother you suddenly feel all-consuming. These feelings can continue until your period starts, at which point estrogen and serotonin begin to rise again, and you usually start to feel better.
Knowing this pattern can be helpful, because it means you’re prepared for times when anxiety might be higher. It’ll help you remind yourself that these feelings are temporary, and all part of a natural process. You can also try these 11 techniques to reframe your negative thinking.
What natural remedies help with PMS symptoms affecting mental health?
There are several natural remedies that might help ease the mental health symptoms of PMS like mood swings, anxiety, and irritability.
One helpful approach is to make a few healthy switches in your diet, as certain foods can support brain health and help keep your mood stable. Eating foods rich in magnesium (like leafy greens, nuts, and seeds) may help reduce anxiety and tension, and cutting back on sugar and caffeine, especially in the second half of your cycle, can also prevent spikes in energy followed by sudden crashes.
Regular physical activity can also make a difference, as it helps to release feel-good chemicals that can help lift your mood and ease stress. Even a short walk, a yoga session, or a few stretches can help if you’re feeling low or anxious. Also, practicing relaxation techniques, like deep breathing, meditation, or mindfulness, can reduce stress and improve your ability to cope with challenging emotions.
How can I tell if I have PMDD or just severe PMS?
PMDD, or premenstrual dysphoric disorder, is like an intensified form of PMS. It brings symptoms that are more severe, to the point where they disrupt your daily life. While PMS symptoms can include mood swings, irritability, and sadness, PMDD symptoms can bring stronger feelings, like hopelessness, intense irritability, severe mood swings, and sometimes even depression or anxiety. If your emotional symptoms make it difficult to function at work, school, or in relationships, it could be a sign of PMDD rather than just PMS.
If you feel uncertain, or you want a clearer picture, keep a diary over the course of a few cycles where you note when emotional symptoms start and how intense they are. If you notice a consistent pattern of severe emotional symptoms that interfere with your life, it’s worth speaking to a healthcare provider. They’ll help you figure out whether PMDD might be the cause and discuss treatment options that could make a difference.
Are there specific foods that can improve mood during the menstrual cycle?
Certain foods are thought to support mood and overall mental health, especially when you eat them regularly throughout your cycle. There are a few things to avoid, too.
Foods rich in omega-3 fatty acids, like salmon, walnuts, and flaxseeds, are known to support brain health and have mood-stabilizing effects. These foods can help keep serotonin levels more stable, which may reduce mood swings and irritability.
Eating whole grains, fruits, and vegetables can help keep your blood sugar steady, which is important for mood stability. Complex carbohydrates like oats, brown rice, and sweet potatoes release energy slowly, helping you avoid sudden energy crashes that can lead to (or worsen) irritability or anxiety.
Leafy greens and other foods high in magnesium, like almonds and pumpkin seeds, can also help reduce anxiety and improve your mood. Lastly, try to stay hydrated.
Limit processed foods, sugary snacks, and caffeine, which can contribute to mood swings and low energy.
Can menstrual cycle-related mental health symptoms affect work or daily life?
Many people find that the emotional and physical symptoms of their cycle impact their ability to concentrate, stay motivated, and manage stress at work and in daily life. You might notice you’re less productive during the luteal phase, or frustrated that you can’t focus as well. You might even find that your mood changes can put strain on your patience, which can affect your relationships.
Being aware of this connection can be really helpful, as you can plan ahead for more challenging days. Make a note in your diary, and if you can, try to schedule demanding tasks or important meetings during the times when you typically feel more balanced, such as the follicular phase. There are other ways to support yourself during the tougher times in your cycle, too, like making small adjustments to your routine, taking extra breaks (here are 20 mindful break ideas), or practicing self-care, which can make it easier to manage work and personal responsibilities during tougher parts of your cycle.
How can I track my menstrual cycle to better manage mood swings?
Tracking your menstrual cycle can help you understand your mood patterns and prepare for each phase. You’ll start to see when you’re likely to feel your best and when mood swings, irritability, or anxiety may be more likely to show up. Keeping a record of your symptoms can help you feel more in control, which in itself can be a big relief! And then you can add in self care strategies to give yourself the support you need. You might not be able to fix everything, but you can work with your body and moods to feel more balanced.
Here’s how to get started:
Use a period-tracking app, or just mark down your cycle days and any symptoms in a calendar.
Note details like your mood, energy levels, and physical symptoms each day.
After a few cycles, try to spot patterns that help you anticipate and manage each phase.
Use this knowledge to help you adjust your self-care routines. You might plan social events or demanding tasks when you feel more energized, and give yourself extra rest or support when you know a challenging time is approaching.
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