Mood, Emotions & Mental Health During Your Cycle

Periods aren’t just physical. They can affect how you feel, think, and react to the world. Mood swings, tiredness, irritability, or sadness are all common emotional changes, but they can still be hard to manage.

The good news? When you understand what’s happening in your body, you can take steps to support your mental health, find balance, and feel more in control throughout your cycle.

What’s Happening in Your Body

Hormones like estrogen and progesterone rise and fall throughout your menstrual cycle. These shifts affect not only your reproductive system but also brain chemicals such as serotonin and dopamine, which influence your mood and emotions.

This means that during certain phases, especially in the days before your period, you might feel more emotional, anxious, or sensitive. This is completely normal and is your body’s way of signaling change.

PMS (Premenstrual Syndrome)

PMS affects up to 75% of people who menstruate. It refers to the emotional and physical symptoms that appear in the days or weeks before your period.

Common emotional symptoms:

• Irritability or mood swings

• Anxiety or restlessness

• Sadness or crying easily

• Trouble concentrating

• Feeling more sensitive than usual

Common physical symptoms:

• Bloating, cramps, or fatigue

• Breast tenderness

• Headaches or changes in appetite

These symptoms usually ease once your period starts, but they can still disrupt your daily life. Recognising them helps you prepare and practice extra self-care during this time.

PMDD (Premenstrual Dysphoric Disorder)

PMDD is a more severe form of PMS that can seriously affect mental health and daily functioning. It’s less common but important to recognise, because support and treatment are available.

PMDD symptoms can include:

• Intense sadness or hopelessness

• Anger, panic, or extreme irritability

• Feeling out of control

• Fatigue and brain fog

• Difficulty managing daily tasks

If your mood symptoms feel overwhelming or last longer than the week before your period, it’s important to reach out for help. These feelings are not just “hormones.” PMDD is real and treatable.

Talk to your GP, school nurse, or a mental health professional. You deserve care and support.

Emotional Self-Care Through Your Cycle

You don’t have to force yourself through emotional changes. Instead, try to move with them. Here are some ways to care for your mental health at each stage:

During Your Period

• Be gentle with yourself. Rest, reflect, and let your emotions come and go without judgment.

• Try journaling to process how you’re feeling.

• Use warmth, quiet, and comfort to recharge.

After Your Period (Follicular Phase)

• Your energy returns, making this a great time for socialising or setting goals.

• Practice gratitude and enjoy feeling lighter.

• Try mindful movement like yoga or walking.

Around Ovulation

• You may feel confident and connected.

• Use this time for creative projects or important conversations.

• But remember, everyone’s experience is different, so pay attention to what your body needs.

Before Your Period (Luteal Phase)

• Slow down and lower your expectations of yourself.

• Prioritise rest, comfort, and emotional awareness.

• Practice deep breathing or mindfulness to manage stress.

Communication & Connection

When hormones affect emotions, communication can help you stay connected to others.

Try:

• Letting loved ones know when you’re feeling more sensitive or tired.

• Asking for space or support when you need it.

• Using “I” statements — like “I’m feeling overwhelmed today; can we talk later?”

• Remind yourself that feelings pass and this phase is temporary.

When to Seek Extra Help

If your emotional changes feel unmanageable, interfere with school, work, or relationships, or lead to thoughts of hopelessness, please reach out. You are not alone.

Support options include:

• A GP or nurse (for PMS or PMDD support)

• Counsellor, psychologist, or school wellbeing staff

• Local headspace centre or mental health helpline

You deserve help and understanding, and it’s absolutely okay to ask for it.

Final Thoughts

Your mood and emotions are part of your body’s rhythm, but they don’t define you. By understanding how your cycle affects your mental health, you can respond with compassion instead of frustration.

Remember: you are allowed to rest. You are allowed to feel. And you are absolutely allowed to seek support when you need it.

Your body and mind are always communicating. New Moon is here to help you listen.