You might find yourself feeling a little blue, or even bursting into tears for no reason in particular, and then it dawns on you: your period is due. If this sounds familiar, don’t worry, it’s normal for most women to feel overly sensitive when their period is due.

In order to keep perspective, it helps to understand how your emotions are affected by your hormones. In fact, fluctuating levels of oestrogen and progesterone can make you feel sad and low one minute and angry the next. In particular, a dip in oestrogen, which causes a drop in the release of serotonin in the brain, can make you feel sad and irritable.

Symptoms vary according to person and are most heightened a week or two before a period starts. They may continue during your period and start to ease just before it ends. But how can you manage these mood swings and stop them from having an adverse effect on your life?

Exercise
It may be the last thing you feel like doing when you’re low, but exercising is the fastest and easiest way to counteract a drop in serotonin. Exercise releases feel-good endorphins which automatically improves your mood.

Eat Well
The foods you eat in the run up to your period affect mood. Aim for a balanced diet with plenty of protein, fruit and vegetables. Avoid caffeine and high-salt or sugary processed foods. These can spike your mood and set you up for a crash later.

Take Vitamins and Minerals
Cleanmarine PeriodPlan Contains vitamin B6 which contributes to the regulation of hormonal activity, as well as normal psychological function. Taking it regularly will help to keep you level-headed, upbeat all month long.

Prioritise Downtime
Make downtime a priority, giving yourself some headspace before and during your period. Stress can exacerbate mood swings caused by PMS. Choose to do gentle activities like yoga, listening to classical music, and spending time in nature.

Manage Relationships
Be aware that if your reactions are heightened by PMS, it may well have an effect on your relationships. Talk to your partner, your children, and anyone else who is potentially affected by your PMS mood swings. They will be more likely to go easy on you if they understand what you’re dealing with.

Pause Before You Respond
Get into the habit of pausing before you respond. Check in with yourself and take a minute to become aware of your feelings before you say something to someone that you later regret. Ask yourself if your response will be balanced.

Track Your Cycle
Tracking your cycle can be so helpful for a variety of reasons. One being the fact that we often don’t realise or notice our behaviour is any different until our period arrives. It will help you to keep perspective and allow you to validate your symptoms. Use a period tracking app that has a section for symptoms.