Mood Swings: Coping with Pre-Menstrual Emotional Struggles

Why do I feel so stuffy?

Why is it always difficult to interact with others? During the two weeks before my period, I feel extremely moody, prone to overthinking, and tend to get stuck on trivial matters.
I hesitate to chat with people, even when there’s nothing significant happening.
I tend to blow small issues out of proportion.
Is this related to my constitution? I feel really distressed, and I don’t know how to improve this...

Xiao Ting, 20~29 year old female. Ask Date: 2008/05/27

Dr. Wang Chongren reply Psychiatry

Dear Xiaoting,
Dr.
Wang Chong-Ren from the Department of Psychiatry at Tainan Hospital, Ministry of Health and Welfare, would like to address your concerns.
You may first want to determine whether your feelings of sadness (depression?) occur frequently in the two weeks prior to your menstrual period and subside after two weeks.
If this is the case and you experience irritability, insomnia, lack of interest, and physical discomfort without significantly impacting your daily functioning, it may be a common condition known as premenstrual syndrome (PMS) among many women.

However, if your mood swings are pronounced and lead to interpersonal tension, difficulty concentrating, or a sense of losing control, you should consider the possibility of premenstrual dysphoric disorder (PMDD).
Generally, it is advisable to consult with an obstetrician-gynecologist first, or if emotional issues are more severe, consider seeing a psychiatrist or a psychosomatic specialist.
Wishing you good health and all the best!
Sincerely,
Department of Psychiatry, Tainan Hospital, Ministry of Health and Welfare

Reply Date: 2008/05/27

More Info

Experiencing mood swings, particularly in the two weeks leading up to menstruation, is a common issue that many individuals face. This phenomenon is often linked to premenstrual syndrome (PMS), which can manifest as emotional and physical symptoms due to hormonal fluctuations. Understanding the underlying causes and exploring coping strategies can significantly improve your emotional well-being during this time.

Hormonal changes in the menstrual cycle can lead to various emotional symptoms, including irritability, anxiety, and mood swings. These fluctuations are primarily due to changes in estrogen and progesterone levels, which can affect neurotransmitters in the brain, such as serotonin. Low serotonin levels are often associated with feelings of sadness and irritability, which may explain why you feel more sensitive and prone to overthinking during this period.

Your description of feeling "super moody" and prone to overthinking small issues is indicative of heightened emotional sensitivity, which is common in the premenstrual phase. This heightened sensitivity can lead to a tendency to ruminate on negative thoughts, making it difficult to engage in social interactions. The feeling of being overwhelmed by minor issues can also be exacerbated by stressors in your life, which may feel magnified during this time.

To cope with these emotional struggles, consider the following strategies:
1. Track Your Cycle: Keeping a diary of your menstrual cycle and emotional symptoms can help you identify patterns. Understanding when you are likely to experience mood swings can prepare you to manage them better.

2. Healthy Lifestyle Choices: Regular exercise, a balanced diet, and adequate sleep can significantly impact your mood. Physical activity releases endorphins, which can help alleviate feelings of depression and anxiety. Aim for at least 30 minutes of moderate exercise most days of the week.

3. Mindfulness and Relaxation Techniques: Practicing mindfulness, meditation, or yoga can help you manage stress and improve your emotional regulation. These techniques can teach you to observe your thoughts without judgment, reducing the tendency to overthink.

4. Cognitive Behavioral Therapy (CBT): If your mood swings are significantly impacting your daily life, consider seeking professional help. A therapist can help you develop coping strategies and challenge negative thought patterns that contribute to your emotional struggles.

5. Social Support: Engaging with friends or family members can provide emotional support. Sharing your feelings with someone you trust can help alleviate the burden of negative thoughts and feelings.

6. Dietary Adjustments: Some studies suggest that certain dietary changes, such as increasing omega-3 fatty acids, reducing caffeine and sugar intake, and ensuring adequate vitamins and minerals, can help mitigate PMS symptoms.

7. Consider Professional Help: If your symptoms are severe or persistent, it may be beneficial to consult a healthcare provider. They can assess whether you might benefit from medication or other treatments specifically for PMS or related mood disorders.

In conclusion, while it can be challenging to navigate emotional fluctuations, especially in the lead-up to menstruation, there are effective strategies to help manage these feelings. By understanding the physiological and psychological factors at play, you can take proactive steps to improve your emotional health and enhance your quality of life. Remember, you are not alone in this experience, and seeking support is a positive step toward feeling better.

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