7 Effective Tips for Managing Mood Swings During Your Period

Irritability, fatigue, hypersensitivity, or sudden bouts of crying … If these emotions overwhelm you as you approach or during your period, know that you're not alone. These emotional fluctuations are primarily caused by natural hormonal fluctuations . Fortunately, there are simple and effective ways to regain emotional balance during this time. Here are 7 powerful tips to better navigate your cycle and ease these more sensitive moments.

Tip #1 – Move your body, free your mind

Physical activity is one of the best allies against mood swings. By moving, even slightly, your body releases endorphins , hormones that provide an immediate feeling of well-being. They act as a natural antidepressant, reducing stress, tension, and negative thoughts. It doesn't have to be an intensive workout: a 20-minute walk, a gentle yoga session, a few stretches when you wake up, or even a free dance in your living room can be enough.

The main thing is to choose an activity that you enjoy and that you want to do. You'll see, just being active can already help improve your mood.

Quick summary ->

🧘♀️ Recommended activities : ​ ​

• Gentle yoga or yin yoga
• Free dance or Zumba class
• Swimming, hoop, cycling
• Morning stretches to gently wake up the body

✅ Results : less stress, better mood, restful sleep .

💡 And to practice freely during your period, consider the technical menstrual clothing offered by haomahsport.com . Designed especially for active women, these absorbent leggings and shorts combine comfort, performance and leak-proof safety. No need to compromise between well-being and movement, even in the middle of a sports session

Tip #2 – Eat to balance your emotions

What you put on your plate directly influences your mental and emotional state. During your period, certain foods are particularly beneficial. Oily fish like salmon or mackerel are rich in omega-3, essential fatty acids that support mood regulation. Bananas contain tryptophan, an amino acid that stimulates the production of serotonin, the happy hormone. Dark chocolate , provided you choose one with a high cocoa content, can also have a positive effect on your mood.

Also consider leafy green vegetables like spinach or kale, which are good sources of magnesium, an essential mineral for calming the nervous system. Finally, pumpkin seeds are an excellent alternative for stocking up on magnesium.

If necessary, you can also consider omega-3 or magnesium supplements, after consulting a doctor. Conversely, limit caffeine, soda, and sugary or processed foods as much as possible, as they often cause blood sugar spikes followed by dips in energy... and mood.

Quick summary ->

Your diet directly influences your hormones and therefore… your emotions.

🍽️Mood -boosting foods:

• Oily fish (salmon, mackerel) → rich in omega-3
• Bananas → rich in tryptophan , a precursor to serotonin
• Dark chocolate (+70% cocoa) → pleasure + mood boost
• Spinach, kale → sources of magnesium , natural anti-stress
• Pumpkin seeds → allies against nervousness

🚫 To avoid:

• Caffeine, sodas, industrial snacks
• Sugar highs → followed by dips in morale

💡 Bonus tip : consider dietary supplements (magnesium, omega-3) – after medical advice.

Tip #3 – Establish an anti-stress routine

Stress can exacerbate the effects of PMS. Creating a calming routine is essential as your period approaches. To do this, you can try guided meditation or mindful breathing exercises to release tension. If these aren't your thing, turn to crafts or creative activities like drawing, pottery, playing the piano, or writing.

These moments of mindful presence are excellent for reconnecting with yourself and calming intrusive thoughts. You can also simply take care of yourself: a nice hot bath, a home massage, a face mask, or a cozy atmosphere with scented candles can work wonders.

The key is to give yourself this time to slow down and listen to yourself. If you feel like seeing friends, go ahead, but if your body is craving peace and quiet, honor that need without feeling guilty.

Quick summary ->

Stress makes mood swings worse , so creating calming rituals is essential.

🔄 Examples of rituals:

• Guided meditation (apps like Petit Bambou or Calm)
• Creative activities: drawing, piano, DIY, pottery
• Take a warm bath with relaxing essential oils
• Listen to yourself : solitude or socialization according to your needs

📌 Tip: Block out a “Just for me ” time in your calendar

Tip #4 – Improve the quality of your sleep

Sleep plays a crucial role in managing emotions. Unfortunately, during your period, pain and negative thoughts can disrupt your nights. To get a good night's sleep, start by lightening your dinner: avoid heavy or hard-to-digest dishes.

Next, limit screen time at least one hour before bedtime. The blue light emitted by your phones or computers interferes with the natural production of melatonin, the sleep hormone. Use this time to relax: a little reading, journaling, a short yin yoga session, or simply your evening beauty routine can make all the difference.

Try to go to bed before midnight in a quiet, dark, and cool environment. And if necessary, don't hesitate to use a sleep mask, earplugs, or a soothing music playlist to help you fall asleep.

Quick summary ->

Disturbed sleep increases fatigue, negative thoughts and bad mood.

🛌 Ideal sleep routine:

• Light dinner, without sugars or heavy fats
• Turn off screens at least 1 hour before bedtime
• Reading, journaling, soft music, facial massage
• Go to bed before midnight , in a cool, dark room

🎧 Bonus: try a playlist of soothing frequencies (e.g. 432Hz)

 

Tip #5 – Express what you feel

Putting your feelings into words is a powerful form of emotional release. Emotional journaling is an excellent tool for this. Take a few minutes each day to write down what you feel, without filtering. Write down your emotions, your frustrations, your small joys, your questions.

This will not only allow you to gain perspective , but also to better understand your reactions and the emotional cycles linked to your menstruation. Over time, you will identify recurring patterns that will help you anticipate more sensitive days and better navigate them. This moment of daily introspection quickly becomes a wellness appointment with yourself.

Quick summary ->

Putting words to your emotions helps you understand and channel them better .

✍️ Try emotional journaling:

• Write down your daily feelings, without judgment.
• Identify recurring emotional triggers
• Reread your writing after your period to gain perspective.

🧠 Bonus: Keep a cycle journal to detect your hormonal patterns.

Tip #6 – Talk about it (and ask for help if needed)

Don't keep it all to yourself. Built-up emotions need to be expressed. Talk to a friend, your partner, or someone you trust. This can provide valuable emotional support and help your loved ones better understand what you're going through each month.

If you don't feel comfortable talking to someone, you can also confide in a professional. Therapy, even a brief one, can help you better manage your cycles if you experience deep sadness, constant anxiety , or intense symptoms .

In the case of premenstrual dysphoric disorder (PMDD) , medical support is even essential. This severe form of PMS causes real depressive episodes, which should not be minimized.

Quick summary ->

“Sharing your emotions isn’t complaining. It’s freeing yourself .”

Expressing how you feel to a friend, partner, or professional can:

• Relieve you
•           Promote understanding among those around you
•           Avoid repressing internal tensions

⚠️ In case of premenstrual dysphoric disorder (PMDD) → consulting a psychologist is strongly recommended .

 

Tip #7 – Be comfortable in your body

During your period, any physical discomfort can exacerbate mental stress. To better navigate this time, choose comfortable menstrual protection . Menstrual panties are a soft, absorbent, and stress-free solution.

It allows you to feel like you're in your regular underwear, while being protected for several hours, without having to worry about leaks or wetness. This physical comfort helps you stay relaxed, free to move, and better cope with the little hassles of your cycle.

Quick summary ->

👙 Tip #7 – Be comfortable in your body

A tense and uncomfortable body accentuates mood swings.

💡 Adopt menstrual panties:

• Zero discomfort, zero leaks, zero stress
• Ideal for staying relaxed, even on the go
• Allows you to experience your period more peacefully

Take back control of your emotions

Mood swings during your period are natural, but they don't have to dictate your daily life. By implementing these 7 simple, compassionate habits, you can significantly reduce their intensity and regain lasting well-being . Listen to yourself, respect your pace, and remember that it's okay to slow down. Your body and your emotions are speaking to you: it's time to welcome them gently.

Bonus: Digital tools that can help you

• Clue / Flo / Jami : Cycle and symptom tracking
• Kiff / Mind : meditation, breathing, visualization
• Spotify – Lofi Chill / Nature Sounds Playlist : relaxed atmosphere