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Writer's pictureDr. Maya Matthews

Understanding PMS Mood Swings: How Hormones Affect Anxiety and What You Can Do

The Morning Anxiety


Picture this: You wake up one morning, and before you can even reach for your phone, it hits you like a bucket of ice-cold water. That unmistakable pre-menstrual anxiety washes over you, leaving you wondering: Did you forget to turn off the stove? Miss a work deadline? Did someone yell at you for something you can't even remember?


The truth is, it's likely none of those things. But that feeling lingers with you all day, keeping you on edge, anticipating the worst. Welcome to the world of PMS mood swings and anxiety – a rollercoaster ride that millions of women experience every month.



black and while photo of sad woman looking out rainy windy

Understanding the Hormonal Storm


PMS (Pre-Menstrual Syndrome) can turn even the most level-headed woman into an emotional time bomb. You might find yourself:


  • Snapping at your partner for leaving dishes to "soak" in the sink (which you know they'll forget to load, making it your responsibility)

  • Tossing and turning all night, feeling hot and sweaty

  • Getting irritated with coworkers over minor misunderstandings in emails

  • Rolling your eyes at your dog for needing another walk (Didn't you just take her out?)


Sound familiar? Don't worry, you're not losing your mind – it's your hormones playing tricks on you!




The Science Behind the Mood Swings


Your menstrual cycle is a complex dance of hormones, and sometimes they just don't want to play nice. Here's what's going on behind the scenes:


  1. Hormonal Fluctuations: The rise and fall of estrogen and progesterone can strongly impact your moods.

  2. Stress Response Disruption: The build-up of stress in our lives can put our body into 'survival mode', making us reactive to everything around us.

  3. Progesterone Production: Progesterone should be our calm and chill hormone, but lack of consistent ovulation causes progesterone levels to plummet.



Taming the PMS Beast


blonde woman with eyes closed and hand on heart facing the sun

Don't let PMS rule your life. Here are some strategies to help you cope:


Nutrition Hacks


  • Eat breakfast within 2 hours of waking: Ditch the male version of intermittent fasting and opt for "Femme-Fasting" instead. It's better for your adrenal, hormone, and metabolic health.

  • Coffee after breakfast: Pair your caffeine fix with a high-fat and protein meal to take the edge off while still enjoying your routine.

  • Healthy fats: Load up on avocados, salmon, sardines, hemp seeds, flax seeds, nuts, and olive oil. These are amazing for long-term mood stability.

  • Protein power balls: Choose these over cookies for a blood sugar-friendly snack that won't leave you feeling hangry AND anxious in an hour.


Lifestyle Changes


  • Move your body daily: Exercise boosts those feel-good endorphins and provides a calming ritual.

  • Limit doom scrolling: Put the phone down before bed to keep stress levels in check and avoid messing up your cortisol levels.

  • Soak up morning sunlight: Brighten your mood and regulate your circadian rhythm for deeper sleep at night.

  • Gratitude journaling: Take a moment each day to jot down what you're thankful for. It can help reduce stress and shift your focus towards positivity and mindfulness.

  • Adjust your exercise routine: Match your movement to your menstrual cycle to optimize energy levels during each phase.


Supplement Support


  • Vitamin B6: This B vitamin loves our moods, hormones, metabolism, and energy.

  • Magnesium bis-glycinate: This specific form of magnesium is excellent for PMS-related mood swings and promoting calm.

  • Targeted supplements: Address nutritional deficiencies caused by birth control (B vitamins, Magnesium, Zinc) to help maintain hormonal balance.



Sidenote on The Pill: When Birth Control Worsens Your Moods


If you're on hormonal birth control and feeling like a "crazy raging lunatic," you're not imagining things. The pill can significantly impact brain chemistry, affecting much more than just pregnancy prevention.


That feeling of being such an outsider in your own body can leave you feeling rattled. You might find yourself thinking:


  • "OMG, I can't believe I just said that out loud"

  • "Why am I even crying right now, it's not that big of a deal"

  • "My partner is hanging out with friends instead of me, he obviously doesn't love me anymore"


These thoughts feel so real and can be incredibly destabilizing. But remember, the pill can have a big impact on our brain chemistry. We thought we were just avoiding pregnancy, but it affects so much more than that.



blue birth control pill pack on pink background


There are two main reasons for this mood madness while using hormonal contraceptives:


  1. Hormonal contraceptives mess with your stress response: Your stress response is the ability to be in a stressful situation and respond 'correctly.' If you're freaking out about an empty dishwasher and your partner is cowering in another room, it might be time to work on that irritability and anger reaction.


  2. Hormonal contraceptives prevent natural progesterone production: While most hormonal contraceptives contain progestins (synthetic progesterone), they don't always have the same effect as natural progesterone. This is particularly noticeable around PMS time (1-2 weeks before your period). This time should be calm and chill with progesterone running the show – think grounded Goddess mode. However, without proper ovulation and with low progesterone levels, estrogen can take over, leading to mood swings.



So How Do We Heal Our Hormones?


To regain control over your moods and hormones, we often focus on these key areas:


  1. Balance stress response and calm the nervous system

  2. Support estrogen detoxification and liver health

  3. Boost progesterone production

  4. Correct nutrient deficiencies and heal the gut


By understanding your cycle and implementing these strategies, you can navigate PMS with more ease and grace. Remember, small, consistent changes can lead to big improvements in your hormonal health and overall well-being.


If you're struggling with PMS symptoms and are ready to take control of your life again and stop being stuck in the passenger seat, you might enjoy my Hormone Balance Quiz, giving you a glimpse into the potential imbalances that may be causing your mood swings.



Medical Disclaimer


The information in this blog post is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider with any questions regarding a medical condition or health concerns.


The author and publisher are not responsible for any adverse effects resulting from the use of the information provided. If you think you may have a medical issue, seek immediate medical attention. Your health decisions are your responsibility.

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