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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.


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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