What to Do When You’re in a Hormonally Bad Mood

In the article “What to Do When You’re in a Hormonally Bad Mood,” written by Denise John, PhD, readers are provided with expert advice on how to navigate mood swings and emotional changes caused by fluctuating hormones. Hormones such as estrogen and progesterone can greatly impact our mood, especially during different phases of the menstrual cycle or during perimenopause and menopause. To help understand and manage these mood shifts, functional psychiatrist Ellen Vora, MD, suggests becoming aware of the different emotional expressions and energy levels that accompany each phase. Additionally, healthcare professionals recommend cycle-syncing workouts and commitments, practicing breathing exercises, using calming herbs, and considering hormone replacement therapy for those experiencing significant mood disruptions. Though it’s important to consult a doctor for personalized advice, these expert tips offer valuable insights for individuals seeking to effectively manage and improve their hormonal well-being.

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Understanding Hormonal Mood Swings

Hormonal mood swings are a common experience for many individuals, particularly those who menstruate. These mood swings are often influenced by the fluctuation of estrogen and progesterone hormones in the body. Estrogen and progesterone play a vital role in regulating emotions, and when their levels change during the menstrual cycle or menopause, it can lead to significant mood shifts. Recognizing and understanding the impact of these hormones is key to managing and alleviating hormonal mood swings.

The Impact of Estrogen and Progesterone

Estrogen and progesterone are essential hormones in the female reproductive system, and they have a significant impact on mood regulation. Estrogen has been shown to enhance mood, increase serotonin levels (the “feel-good” neurotransmitter), and improve emotional well-being. On the other hand, progesterone has a more calming effect on the brain and can contribute to feelings of relaxation and tranquility.

During the menstrual cycle, estrogen and progesterone levels fluctuate. The first half of the cycle, known as the follicular phase, is characterized by higher estrogen levels, which can contribute to increased energy and positivity. In contrast, the second half of the cycle, called the luteal phase, is when progesterone levels rise, and estrogen levels decline. This shift in hormonal balance can often lead to mood changes such as irritability, sadness, and anxiety. It is crucial to recognize these patterns and understand that they are a normal part of the menstrual cycle.

Furthermore, during perimenopause and menopause, the levels of estrogen and progesterone can become more erratic and eventually decline. These hormonal changes can have a profound impact on mood, causing mood swings, irritability, and even depression. Recognizing the influence of these hormones and their fluctuation throughout different life stages is essential in managing and addressing hormonal mood swings.

Recognizing Patterns with Menstrual Cycle Tracking

One effective way to understand hormonal mood swings is through menstrual cycle tracking. By using a menstrual cycle tracking app or a paper calendar, individuals can track their physical and emotional changes throughout each phase of their cycle. This tracking can help identify patterns and provide valuable insight into the relationship between hormonal fluctuations and mood swings.

Apps like the Balance app, created by Louise Newson, MD, are specifically designed to track the perimenopause and menopause phases, providing a comprehensive view of the hormonal changes that occur during these stages. By logging symptoms, emotions, and energy levels regularly, individuals can gain a better understanding of their unique pattern and anticipate mood changes. This self-awareness can empower individuals to adopt appropriate strategies to manage hormonal mood swings effectively.

Managing Hormonal Mood Swings

While hormonal mood swings can be challenging, there are strategies and practices that can help individuals manage these fluctuations and maintain emotional well-being. Here are some tips for managing hormonal mood swings:

Cycle-syncing Workouts and Commitments

Understanding the different phases of the menstrual cycle can provide valuable guidance on how to adjust activities and commitments accordingly. During the follicular phase, when estrogen levels are higher and energy levels are increased, engaging in more outgoing activities and intense exercise can be beneficial. This is a great time to try high-intensity workouts and embrace activities that require more physical exertion.

However, during the luteal phase, when progesterone levels rise and estrogen levels decline, it is essential to be more gentle and compassionate with oneself. Intense workouts may not be as well-tolerated during this phase, particularly if irritability is present. Instead, opting for calming exercises like walking, yoga, or Tai Chi can help alleviate mood swings and promote relaxation. It is essential to listen to one’s body and adapt activities to suit the fluctuating hormone levels.

Practicing Gentle and Compassionate Self-care during the Luteal Phase

The luteal phase of the menstrual cycle, characterized by higher progesterone levels, can be accompanied by increased sensitivity and irritability. During this time, practicing self-care becomes even more crucial. Engaging in activities that promote self-soothing, such as taking warm baths, practicing mindfulness or meditation, and journaling, can help individuals navigate through the challenging emotional changes. It is also important to prioritize rest and relaxation during this phase and create a nurturing environment that supports emotional well-being.

Calming Exercises for Irritability

Irritability is a common symptom experienced during hormonal mood swings. When irritation arises, incorporating calming exercises into the daily routine can help alleviate this symptom. Deep breathing exercises, such as the 4-7-8 technique, can induce a sense of calmness and relaxation. Inhaling for a count of four, holding the breath for seven counts, and exhaling for eight counts can help restore emotional balance. This breathing exercise can be practiced multiple times a day and tailored to individual preferences and needs.

Additionally, shaking exercises can be beneficial for releasing physical tension and emotional stress. Listening to shamanic drum music, known for its ability to induce relaxation, and allowing the body to move in a way that feels natural and comfortable can help release built-up energy and bring about a sense of calmness.

Breathing and Shaking Techniques for Stress Relief

Stress is a common trigger for hormonal mood swings. Implementing stress relief techniques can provide immense relief and prevent the escalation of mood swings. In addition to deep breathing exercises, incorporating mindfulness practices such as meditation and yoga can help manage stress levels. These practices promote relaxation and allow individuals to connect with their bodies and minds, fostering a sense of peace and tranquility.

Shaking techniques, as mentioned earlier, can also be effective in reducing stress and promoting relaxation. By allowing the body to shake gently or vigorously, individuals can release tension and stress, bringing about a state of calmness. These techniques can be utilized regularly as part of a stress management routine or whenever stress levels become overwhelming.

The Benefits of Calming Herbs

Certain herbs and supplements have calming properties that can help regulate mood and alleviate hormonal mood swings. Chamomile and lavender teas are known for their calming effects and are often used to promote relaxation and reduce anxiety. Drinking these teas regularly, particularly during periods of increased emotional vulnerability, can provide a soothing effect and contribute to emotional well-being.

Ashwagandha supplements, commonly used in Ayurvedic medicine, have also been found to have calming effects on the nervous system. These supplements help to reduce stress and anxiety, promote relaxation, and support emotional balance. Incorporating ashwagandha into a daily supplement routine may assist in managing hormonal mood swings effectively.

Exploring Hormone Therapies

For some individuals, hormonal mood swings may be severe and significantly impact their quality of life. In these cases, hormone replacement therapy (HRT) may be a viable option. HRT involves the use of synthetic or bioidentical hormones to supplement the body’s natural hormone levels, aiming to alleviate symptoms associated with hormonal fluctuations.

By working with a healthcare professional, individuals can create an individualized hormone replacement therapy plan tailored to their specific needs and hormone levels. Bioidentical hormones are often considered the most effective option as they closely resemble the body’s natural hormones. These hormones are synthesized from plant-based sources and can be prescribed in various forms, including pills, patches, creams, or injections.

It is important to note that hormone replacement therapy should only be pursued after a thorough consultation with a healthcare provider who can assess individual needs, discuss potential risks and benefits, and monitor hormone levels regularly. Hormone therapy should be approached with caution and in consultation with a healthcare professional.

Bonus Tip: Self-Pleasure

While research on the specific mood-boosting effects of orgasms is limited, many individuals find that engaging in self-pleasure can have positive effects on mood and emotional well-being. Orgasms are known to release endorphins, natural painkillers, and mood enhancers, which can contribute to a sense of relaxation and happiness.

Exploring one’s own body and engaging in self-pleasure can be a way to connect with oneself and prioritize self-care. By dedicating time and space for self-pleasure, individuals can cultivate self-awareness, enhance their mood, and reduce stress levels. It is essential to explore self-pleasure with a sense of curiosity and self-compassion, finding what brings pleasure and joy to oneself.

Summary

Hormonal mood swings, influenced by estrogen and progesterone fluctuations, are a common experience for many individuals. Understanding the impact of these hormones and recognizing patterns through menstrual cycle tracking can help individuals manage and alleviate these mood swings effectively. Strategies such as cycle-syncing workouts, practicing gentle self-care, engaging in calming exercises, using calming herbs, and exploring hormone therapies can contribute to emotional well-being during hormonal fluctuations. Additionally, self-pleasure, though not extensively studied, has the potential to boost mood and enhance well-being. However, it is important to consult with a healthcare professional when seeking hormonal therapies and to approach self-care practices with self-awareness and self-compassion.

Disclaimer

The information provided in this article is for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should consult with a healthcare professional before making any changes to their hormone or medication regimen. The views expressed in this article are those of the experts and do not necessarily reflect the views of goop.

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