For many, the days prior to the start of one’s menstrual cycle are associated with bouts of anger and irritability. It can be frustrating to experience such uncomfortable emotional changes, but you’re not alone in your experiences of premenstrual anger.

This article aims to help you understand why you might experience anger before your period. We’ll explore the role hormone changes can play in period-related anger, other pre-menstrual symptoms that may worsen anger, and which symptoms may be signs of a more serious underlying condition. 

Is it normal to feel angry before your period?

Most women go through a monthly period of menstrual bleeding, and it can be common to experience various premenstrual symptoms for about five to eleven days before this period begins. This collection of symptoms is called premenstrual syndrome, or PMS, and typically resolves within a few days after your period starts. 

Bouts of irritability and anger can be common symptoms of PMS. People experiencing PMS may:

• Become frustrated more easily
• Become irritated by minor inconveniences 
• Have more frequent conflicts with friends and loved ones
• Have a harder time managing feelings of anger

Why hormonal changes can trigger anger 

We still do not know exactly what causes PMS itself. However, it may be tied to hormonal changes throughout the cycle. When an egg is released from the ovaries, levels of hormones like estrogen and progesterone rise. Hormone levels then drop and remain low for several days before rising again. In addition, fluctuations of serotonin—a brain chemical involved in mood and behavior—may also contribute to mood changes during premenstrual syndrome. Lower serotonin is often tied to symptoms like difficulty sleeping, irritability, sadness, and food cravings.

As a result of these changes, many people who menstruate experience an increase in PMS symptoms. This increase can be frustrating because many of these symptoms are invisible, which means you might not realize what you’re going through at the time. When your PMS causes anger, and you’re unsure why it’s occurring, it might cause you to feel confused and distressed. 

Emotional and physical PMS symptoms that can intensify anger

In addition to anger itself, PMS may cause a variety of other physical, emotional, and psychological symptoms. These symptoms may exacerbate emotional symptoms like anger and irritability. 

Common emotional premenstrual symptoms

Premenstrual syndrome can affect mood, thinking, and behavior. Some of the common emotional symptoms of PMS include irritability and anger, along with the following: 

• Tension or anxiety
• Mood swings
• Appetite changes 
• Sadness or crying 

Signs of premenstrual dysphoric disorder (PMDD)

If you’re experiencing severe PMS symptoms that are disrupting your life, you might be experiencing a more serious condition called premenstrual dysphoric disorder (PMDD). Recognized in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), PMDD is a severe form of PMS and a depressive disorder that results in physical and emotional symptoms. 

PMDD can affect many aspects of daily life before and during your period, from relationships to school and work. Many people describe PMDD symptoms as debilitating, and many people step back from certain responsibilities to focus on treating these symptoms. 

A few of the physical symptoms of premenstrual dysphoric disorder (PMDD) include:

• Breast tenderness and swelling
• Gastrointestinal issues
• Headaches or migraines
• Dizziness
• Severe cramps
• Back aches and pains
• Acne
• Bloating and fluid retention
• Low energy
• Food cravings and appetite changes
• Heart palpitations
• Painful periods
• Muscle spasms
• Reduced sex drive

Emotional and psychological symptoms can include:

• Agitation
• Irritability
• Anger
• Depression
• Feelings of hopelessness 
• Panic attacks
• Crying spells
• Apathy
• Moodiness and mood instability
• Thoughts of suicide*

*If you are experiencing suicidal thoughts or urges, contact the National Suicide Prevention Lifeline at 988. Support is available 24/7.

When to seek professional help

PMDD tends to be much more intense and disruptive than PMS. PMDD symptoms are severe and may significantly affect a person’s mental and physical health and functioning. If you believe you have PMDD, you may want to start by talking to your physician. 

PMDD, diagnosed and treated appropriately, can often be managed. For example, some people take hormonal birth control to control their periods, reduce pain, and ease other menstrual symptoms. However, hormonal birth control may cause some individuals to experience increased levels of anger due to hormonal fluctuations that affect mood control, leading to increased irritability and emotional sensitivity. In these cases, a healthcare provider might recommend other potential treatment options, such as antidepressant medications or lifestyle changes.

Be sure to consult a doctor before starting any kind of treatment routine. Only trained healthcare professionals are qualified to diagnose PMDD, and even if you suspect you have it, your doctor may want to conduct a physical exam to rule out other underlying health conditions. A healthcare professional may also be able to advise you on the most appropriate treatment strategy to reduce your pain and manage your specific symptoms. 

If you are experiencing mental health-related symptoms, you may also find it beneficial to discuss them with a therapist. Symptoms of PMDD can sometimes overlap with symptoms of other mental illnesses, such as depression, anxiety, and bipolar disorder, so working with a mental healthcare provider may help bring clarity to the thoughts and feelings you might be experiencing. 

Lifestyle changes that may reduce anger before your period

It can be frustrating to cope with PMS-related anger, but you can take steps to combat it. Each person is different, and what works for someone else might not work for you, so trial and error may be necessary. Be patient with yourself through this process, and consider the following tips. 

1. Keep track of your PMS symptoms

When you first started having periods, you may have been advised to keep track of the dates on your calendar. For many, losing track of one's cycle can be easy, especially if it’s irregular. However, if you have a regular cycle, try to predict when it will start. You can keep track of your period and symptoms in a notebook, on your phone, or using an app.

Beyond keeping track of your cycle’s start and end dates, keep a detailed calendar or journal that includes what type of symptoms you’re dealing with through several cycles. For example, you can track your energy and motivation levels, physical feelings, emotions, food cravings, and migraines. 

When you keep track of your daily emotions in a journal over time, you may be able to identify patterns in your PMS symptoms. Looking through these logs might also help you predict when you most often feel angry. You can then take care during your cycle to be more mindful of your emotions and inciting events while avoiding taking anger out on others or yourself. 

2. Allow yourself extra time for rest

Menstruation is a complex process that requires a lot from your body; it can cause you to feel exhausted. The Sleep Health Foundation explains that the majority of people who menstruate experience sleep problems in the days leading up to their period.

When you’re tired, you may feel more irritable. Therefore, it could be wise to ensure you allow yourself extra time to rest before starting your period. If possible, try to go to bed earlier, sleep in later, or find a way to take a nap during the day. It may not be possible to give yourself all these areas of rest, but resting when possible may help you recharge and reduce stress. 

3. Focus on symptom management

Many anger management strategies, including healthy self-care techniques, may also apply to PMS-related anger. Self-care can include meditating, deep breathing, getting enough sleep, eating healthy foods, and making time for physical activity. Exercise may help increase serotonin levels and boost your mood.

Some people also find journaling beneficial. Writing about your emotions and the symptoms you’re experiencing can help you process your situation and externalize it in a way that makes sense to you. If you are angry, journaling about it may help you find a solution for coping.

Therapy for period-related anger

If you are experiencing recurrent anger or other difficult emotions at any point during your menstrual cycle, talking with a mental health professional may help you cope and develop strategies to move forward. PMS symptoms are common, and help is available. 

Discussing your period and related symptoms can feel personal, and if you are experiencing other physical symptoms of PMS or PMDD, commuting to and from an office may feel exhausting. In these situations, online therapy could be a valuable resource. With online therapy through a therapy platform like BetterHelp, you can connect with a therapist from wherever you feel most comfortable, via video call, voice call, or in-app messaging. 

Studies show that online therapy can be an effective treatment for a wide range of concerns, including period-related challenges. In one 2019 study, researchers analyzed the effects of online cognitive-behavioral therapy (CBT) on women with premenstrual dysphoric disorder. They found that internet-based therapy was highly effective in reducing the symptoms and effects of PMDD.