Understanding and Normalizing Pre-Menstrual Syndrome

Emily’s Story:

“I Thought I Was Just Stressed… But It Was More Than That.”

Emily, 34, is a project manager, mom of two, and self-proclaimed perfectionist. She began noticing that around day 21 of her cycle, she’d feel tense and hypersensitive to noise. One afternoon, her 4-year-old spilled juice on the couch, and Emily erupted in tears and shouted—a reaction that felt totally out of proportion.

“I immediately felt guilty. It wasn’t like me,” she says. “But it kept happening, like clockwork, every month. I thought I was just overwhelmed, but it was deeper.”

Eventually, Emily started tracking her mood and noticed the anger always peaked the week before her period. That realization helped her feel more in control.

“Once I knew it was PMS, I could talk to my partner and ask for space or support. I stopped blaming myself.”

🧠 What’s Happening in Your Brain?

Hormones like estrogen and progesterone don’t just regulate your period—they influence your brain chemistry, too.

• Low estrogen levels can reduce serotonin, your brain's feel-good chemical, leading to irritability and sadness.

• Progesterone, which spikes before your period, can make you feel more sluggish or anxious.

If you're sensitive to these fluctuations (some women are more than others), the result can be PMS rage, frustration, or crying spells—even if nothing in your life has objectively changed.

💡 What You Can Do: Strategies That Actually Help

1. Track Your Emotional Patterns

Start using a period app like Clue, Flo, or Moody Month to track how you feel each day. Patterns will emerge, and that knowledge is empowering.

2. Nourish with Nutrients

Low magnesium and B6 levels are linked to mood swings and irritability. Consider a supplement after speaking with a doctor, or up your intake of:

• Dark leafy greens

• Bananas

• Salmon

• Nuts and seeds

3. Move Your Body

Even a 20-minute walk can release endorphins that help stabilize your mood. Try yoga during your luteal phase (the 10-14 days before your period) to reduce cortisol and boost calm.

4. Communicate Openly

Let your partner, coworkers, or family know that you’re feeling off. It’s not about making excuses—it’s about naming what’s happening so it doesn’t explode later.

Say: “I’m feeling more sensitive than usual today—I think PMS might be kicking in. Just a heads up.”

5. Create a Calm-Down Plan

When you feel the anger bubbling up:

• Step away for 5 minutes

• Practice deep breathing (4 counts in, 4 counts out)

• Write down what you wish you could say (but don’t send it)

❤️ Final Thoughts: You're Not Broken—You're Just Human

If you’ve ever questioned why you feel so overwhelmed before your period—so different than the “rest of the month you”—know that you're not alone.

You’re not overreacting. You’re not dramatic. You’re not crazy.

You’re a woman navigating a complex hormonal dance while also trying to juggle your life, career, family, and sanity. That’s not weakness—that’s strength.

Understanding your PMS symptoms, especially the emotional ones, gives you the power to work with your cycle—not against it.

And remember: if PMS symptoms are severely affecting your mental health or relationships, it’s worth talking to a doctor. Conditions like PMDD (Premenstrual Dysphoric Disorder) are real, treatable, and more common than you think.

You deserve to feel understood—every week of the month. 💕