Top 9 Tips To Deal with Your PMS Mood Swings Like A Pro!

The feeling of being overwhelmed during PMS mood swings is real. Moments later you’re okay but you’re irritated or you’re anxious. Before your period, there are these emotional changes because of hormonal variations. But the good news? It does not have to be a suffering thing. It can help balance your mood and may also make PMS easier to deal with if you make some simple lifestyle changes.

When it comes to staying in control, there are ways to eat right, get better sleep, relax before a test, and enjoy a vacation. PMS mood swings will be no match for you now! Check out these nine expert tips to help you!

What is PMS and Why Does It Happen?

PMS is a condition commonly faced by women before their period. Mood swings, irritability, anxiety, and even sadness can occur. Hormonal change in the body is the cause of these emotional changes.

Estrogen and progesterone levels are high in the second half of the menstrual cycle and low in the first third. Such changes can affect brain chemicals like serotonin, which is a mood-controlling chemical. If you don’t have sufficient serotonin levels, then you will feel down, anxious, and overwhelmed.

According to a report, about 85 percent of menstruating women experience at least one PMS symptom per month. Mild or severe mood swings can affect a woman’s daily life. The good news? Simple lifestyle changes can help you to take control of PMS mood swings. You have to feel more in control and these are nine expert tips to help you accomplish that.

1. Eat a Balanced Diet 

Food empowers your mood, appetite, and how you deal with stress. Stabilization of mood swings may be helped by eating healthy foods.

• Foods rich in proteins like eggs, chicken, and beans should also be included.
• Include whole grains, oats, and brown rice as complex carbohydrates.
• Low sugar, processed foods. Worse, this can cause energy crashes, and worsen mood swings. 
• Keep hydrated by drinking plenty of water. Dehydration causes you to feel tired and irritable.

A balanced diet provides you with your energy and also helps to balance your mood.

2. Get Regular Exercise  

Exercise is fantastic as a way to beat PMS mood swings. It releases endorphins, also known as feel good hormones. However, these hormones help to reduce stress and to lift your mood.

• Other activities that you can try include walking, yoga, swimming, dancing, etc.
• And even 30 minutes of moderate exercise can matter.
• Bloating and cramps can be helped with exercise which will make you feel better overall.  

To have a better mood, make exercising a form of regular habit. 

3. Prioritize Sleep

PMS mood swings get worse when there is a lack of sleep. Resting allows your body to regulate hormones and handle stress.

• The recommended amount of sleep per night is 7-9 hours.
• Make a routine for going to bed to relax.
• Don’t consume caffeine or screens before bed. They can disrupt your sleep.

Sleep plays a role in altering your mood and lowering irritability. 

4. Manage Stress Effectively

PMS symptoms can become worse from stress. You can find ways to relax so that you will not be over stressed.

• Practice deep breathing or meditation. 
• Try gentle stretching or yoga.
• Go ahead and take a break and do something you enjoy reading or music.
• Get in touch with a friend or loved one and talk about how you’re feeling.

Managing stress can make you feel more balanced and in charge.

5. Reduce Caffeine and Alcohol

Anxiety and irritability due to PMS are increased by caffeine and alcohol. They could also interfere with sleep. 

• Cutting out coffee, tea, and energy drinks.
• Before your period, avoid alcohol. It makes mood swings worse.
• Drink herbal teas like herbal teas that may include chamomile or peppermint. They help with relaxation.

Cutting down on caffeine and alcohol will help you stay stable mentally.

6. Take Supplements  

Some vitamins and minerals can help to treat PMS symptoms. Talk to a doctor before taking any supplements. They can guide you on the right dosage. 

• It helps reduce anxiety as well as muscle cramps.
• Vitamin B6: Supports mood regulation and brain function.
• Fish oil contains Omega 3 Fatty Acids that help to improve mood and reduce inflammation. 
• Calcium: This may help reduce mood swings and bloating.

7. Keep a PMS Diary

Tracking your symptoms can help you prepare for PMS mood swings.

• Write down when your mood changes occur.
• Note what makes them worse or better.
• Look for patterns in your cycle.

A PMS diary can help you understand your body and take control of your emotions.

8. Try Herbal Remedies 

Some herbs can naturally help with PMS mood swings. 

• Chasteberry (Vitex): May help balance hormones.
• Evening Primrose Oil: Supports mood and reduces breast tenderness.
• St. John’s Wort: Can help with mild depression and anxiety. 

Always check with a healthcare provider before using herbal remedies.

9. Seek Support When Needed

If PMS mood swings are severe, don’t hesitate to seek help.

• Talk to a doctor if your symptoms affect your daily life.
• Consider therapy or counseling if you feel overwhelmed.
• Join a support group to connect with others who experience PMS.

If PMS mood swings are affecting your daily life, professional support can make a difference. At MindSpa Psychiatry, we offer compassionate and confidential mental health care through telemedicine. Our expert team understands the challenges of PMS and can provide personalized treatment options to help you feel better.

Whether you need guidance, therapy, or medication management, we are here for you. Book an appointment today and take the first step toward emotional balance.

Final Thoughts

PMS mood swings can feel overwhelming, but with the right approach, they are manageable. A balanced diet rich in whole foods, regular exercise, and quality sleep can help regulate hormones and improve mood. Stress management techniques like meditation or deep breathing can also make a big difference. Small lifestyle changes, when consistently applied, lead to noticeable improvements in how you feel throughout your cycle.

Take control of your PMS and feel your best every month!

For expert-backed solutions to PMS relief, visit MindSpa today!