If you’re a menstruating person, you know how it feels to have your emotions go up and down during your period. Mood swings are a common symptom of PMS, and they can range from mild irritability to severe depression or anxiety. While you may not be able to completely eliminate mood swings during your period, there are things you can do to manage them and keep them from interfering with your daily life.

Managing Mood Swings During Your Period

Get enough sleep

Sleep is essential for overall physical and emotional health. Lack of sleep can lead to fatigue, irritability, and mood swings. During your period, it’s important to make sure you’re getting enough sleep. Aim for seven to nine hours of sleep each night, and try to establish a regular sleep routine.

Exercise regularly

Regular exercise is another essential component of physical and emotional health. Exercise can help alleviate mood swings by reducing stress and releasing endorphins, which are natural mood boosters. Aim for at least 30 minutes of moderate exercise each day, such as brisk walking, jogging, cycling, or swimming.

Eat a healthy diet

A healthy diet is important for overall physical and emotional health. During your period, it’s especially important to eat a well-balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Avoid sugary or processed foods, which can cause blood sugar levels to spike and lead to mood swings.

Manage stress2

Stress is a common trigger for mood swings. During your period, try to find ways to manage stress and reduce your overall stress levels. Some effective stress management techniques include meditation, yoga, deep breathing exercises, or simply taking a few minutes each day to relax and unwind.

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Talk to your doctor

If your mood swings are severe or interfere with your daily life, talk to your doctor. They may be able to recommend medication or other treatments to help alleviate your symptoms. They may also be able to recommend counseling or therapy, which can be effective in treating mood swings.

Consider birth control

For some people, hormonal birth control can help alleviate mood swings during their period. Birth control pills, patches, or IUDs can help regulate your hormones and reduce PMS symptoms. Talk to your doctor to determine if hormonal birth control is right for you.


In conclusion, mood swings during your period are normal, but they can be managed with the right strategies and lifestyle changes. By getting enough sleep, exercising regularly, eating a healthy diet, managing stress, talking to your doctor, and considering birth control, you can reduce your symptoms and improve your overall quality of life. Remember to be patient and kind to yourself during this time, and know that with the right support, you can get through it.

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