The Mood During Menstruation

What is the Menstrual Phase?

The menstrual phase refers to the period when menstruation occurs. During this phase, hormone levels remain relatively stable. Therefore, mental discomfort is generally less pronounced compared to other phases, though physical symptoms like menstrual cramps and back pain may still appear. As the uterine lining sheds and is expelled along with blood, the production of progesterone and estrogen drops sharply, leading to various bodily changes.

A decrease in body temperature and reduced circulation may lead to feelings of chilliness, headaches, stomach pain, or menstrual cramps. Additionally, some individuals may feel fatigued or anemic.

Why Do You Feel Irritable During Menstruation?

Irritability during menstruation can also be attributed to the sudden drop in female hormones. Furthermore, physical discomfort from menstrual bleeding, abdominal pain, or the general unease of menstruation can also be contributing factors. Additionally, decreased levels of neurotransmitters like serotonin, which enhances feelings of happiness, and GABA, which helps stabilize mood, can make emotions more negative and lead to irritability.

Coping Strategies for Irritability

1. Ensure Nutritional Balance Through Diet

A lack of nutrition can adversely affect the levels of neurotransmitters like serotonin and GABA, making irritability more likely. To counter this, focus on balanced nutrition in your meals. Prioritize essential sources of energy for the body, including proteins, carbohydrates, and fats.

2. Create a Smile Intentionally

Research indicates that even small smiles can influence dopamine-related neural activity, which is associated with feelings of pleasure, thus enhancing mood—a phenomenon known as the “facial feedback effect.” Smiling also promotes serotonin production, which fosters a sense of well-being. Try practicing small smiles in front of a mirror or responding with a smile when someone speaks to you, incorporating this technique gradually into daily life or work.

3. Give Your Mind a Break

Allowing your brain to rest can help ease irritability. Prioritize ample sleep, allow yourself moments of calm relaxation, or take solitary walks to distance yourself from overwhelming thoughts and refresh the mind.

While these strategies can help manage irritability, if severe negative symptoms related to menstruation persist and interfere significantly with daily life, consult a healthcare provider rather than facing it alone.