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How to Manage Mood Disturbances During Menstruation?

Updated on May 26, 2020
Natasha Tungare profile image

I am myself a physiotherapist who believes in holistic healthcare with physical and mental healing

The five days of menstrual cycle is one of the tough period for women not only due to cramps and pains but also because of mood disturbances. Increase in irritation, frustration, short temper and other emotional disturbances are commonly faced by them. This is termed as Premenstrual Syndrome (PMS). It is found that around 10% of women suffer from this syndrome. The mood disturbances occur due to change in amount of female hormones during the cycle. So here are some tips on how can you get least affected by such mood disturbances and how to have a good control in your mental health.

Do you suffer from the issue of mood disturbances during menstruation?

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1) Relaxation

Physical as well as mental relaxation plays a great role on stabilizing mood. Here are some tips on relaxing yourself:

  • Slow and deep breathing exercises- This is one of the ways to help destressing yourself.
  • A good sleep and enough rest.
  • Aromatherapy- essential oils, fragrance and scents works great in promoting relaxing effects.
  • Massage- Neck and upper back are key points to massage to relieve stress.

Every person feels relaxed by different methods. You may choose either of these which gives best results to you.

2) Physical healing

The cramps and aches makes it worse to handle yourself during menstrual cycle. Make sure that you do not exhaust your body in your work during these days because the fatigue threshold is already low during menses. Fatigue is one of the causes of mood disturbances. A short walk, gentle massage, mild intensity exercises and good food helps you get rejuvenated from your fatigue. If you take care of your physical well being, your mental well being is easy to tackle.

Source

3) Stop overthinking and overanalyzing

Studies show that females tend to have a natural tendency to overthink about a situation. On the top of that during menstruation, the intensity of perception of thoughts increases. Hence, it is important to let things go and not hold on to something which is not really significant enough to think about. Each day, there is occurrence of multiple thoughts and getting affected by these thoughts will tend to cause more mood disturbances.

4) Give time to yourself

Many women are busy with household chores, jobs and simultaneously taking care of the family. But during menstruation, due to hormonal changes, the mood swings causes more irritation and stress of this daily work. It becomes a bit more difficult to manage yourself and all the daily work. And this is the time you need to take care of your well being as well.

It is always okay to take a break and not force yourself to hard

I hope these small basic tips are useful. It is important to have a physical and mental well being during menstrual cycle. Taking care of either of the two will not help. It is important to take equal care about both physical and mental health. And that is how you can effectively manage your mood disturbances during menses.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2020 Natasha Tungare

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    • Risha Khan profile image

      Risha Khan 

      13 months ago from Bhilai, Chhattisgarh

      Your hub on taking care of mental health during menstruation cycle is quite helpful. The first three days are dreadful because of heavy flow and I feel very uncomfortable. I will definitely try doing breathing exercises. Yes,we tend to overthink and overanalyze things. I will learn to let things go from now onwards. Thank you for sharing your invaluable knowledge with us, Natasha.

    • hmkrishna profile image

      Halemane Muralikrishna 

      13 months ago from South India

      Good articles for girls and those who care for them. It shows your concern too, Ms Natasha.

    • emge profile image

      MG Singh emge 

      13 months ago from Singapore

      Nice of you to create awareness on this topic.

    • Suchismita pradhan profile image

      Suchismita Pradhan 

      14 months ago from India

      Thank you for sharing such an useful article,

      I appreciate you the detail you went into. I am grateful for the amount of time and effort you put into this helping us. Your insights and summary are beneficial.

    • Natasha Tungare profile imageAUTHOR

      Natasha Tungare 

      14 months ago from India

      Thank you so much @Prateek !! I am glad you to found this information useful. I think every man should be open minded and think like you

    • Prantika Samanta profile image

      Prantika Samanta 

      14 months ago from Kolkata, India

      Mood swing in women is quite common in those difficult days. Excellent suggestions on how to handle the mood changes and I find the hub quite beneficial.

    • PrateekJain24 profile image

      Prateek Jain 

      14 months ago from Madhya Pradesh, India

      You have added very valuable and realistic information in this article. Thank you for educating men's too about this process. Also, i am sharing it with the concerned person to draw their attention on your advice.

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