Premenstrual Syndrome: Why Am I Angry Before My Period?

Updated November 19, 2021

You may have experienced times when things are going well...

Wondering Why You Get So Angry Before Your Period?

... you feel productive, and you’re connecting well with the people in your life, and then everything suddenly changes. It seems like everyone’s just out to get you or get in the way of your plans. Everything seems to be falling apart and going wrong, and you’re just angry. Then you realize that you’re getting premenstrual syndrome cramps and that you’re going to start your period. This experience, especially if it happens repeatedly, may leave you wondering, “Why do I get so angry before my period? and "How can I navigate premenstrual syndrome?"

Premenstrual Syndrome

It can be incredibly frustrating to feel like you’re losing control of your own emotions during premenstrual syndrome. You don’t want to be angry, but at the same time, you don’t feel like it’s your fault. And it truly isn’t! Experiences of premenstrual anger are common, and they’re nobody’s fault. But you may wonder what you can do about it. This article will discuss why premenstrual anger occurs and then review the following strategies in greater detail to help you manage premenstrual syndrome symptoms before your period.

  • Keep track of symptoms in a schedule to avoid surprises.
  • Allow yourself time to rest.
  • Don’t take on too much.
  • Consider natural remedies.
  • Focus on management rather than perfection.

What Causes PMS And Anger Before My Period?

As Healthline explains, experts aren’t exactly sure what causes premenstrual syndrome, or PMS. However, most believe that it’s tied to hormonal changes throughout the month. When the egg is released from the ovaries, estrogen and progesterone levels can drop, which has been linked to lowering the levels of serotonin in your body during premenstrual syndrome. Lower serotonin is tied to symptoms like difficulty sleeping, irritability, sadness, and even food cravings.

When these hormone levels drop, many people who menstruate experience an increase in premenstrual syndrome symptoms. This can be frustrating because it’s invisible, which means you often don’t realize what you’re going through at the time. You may find yourself experiencing strong premenstrual syndrome symptoms before you even realize what’s causing it.

Premenstrual anger in some ways is out of your control because of your hormones. However, that does not mean that you are justified to act on your anger, and it also doesn’t mean that you are powerless to change it. You can take several approaches to control your anger and premenstrual syndrome symptoms.

How To Deal With Anger Before Your Period

It can be incredibly frustrating to deal with anger related to premenstrual syndrome, but you can take steps to help combat the situation. Remember that every person is different, and that what works for one might not work for another; trial and error may be necessary. This means you need to take the time, test out strategies, and find out what works for you. Try to be patient with yourself through this process.

Keep Track Of Premenstrual Syndrome Symptoms

When you first started having periods, you may have been advised to keep track of the dates on your calendar. It can be easy, especially during busy times, to lose track of your cycle. However, if you do have a regular cycle, it should be fairly easy to predict when you’re going to start. Several apps can help you keep track of your period and symptoms.

Whether you use an app or paper and pencil, use data to your advantage. Instead of just keeping track of your cycle’s start and end dates, keep a detailed calendar or journal that includes what type of premenstrual syndrome symptoms you’re dealing with through several cycles. You can keep track of your energy and motivation levels, physical feelings, emotions, food cravings, and so on.

When you keep track of your daily emotions in a journal over time, you’re able to look back and try to identify patterns. This can help you start to predict when you’re going to become more irritable, for example. Then, you can take care during that point in your cycle to avoid taking anger out on other people.

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 don’t sleep as well in the days leading up to the start of their cycle.
When you’re tired, it’s typical to feel more irritable. Therefore, it’s wise to make sure that you’re allowing yourself extra time to rest before you start your period. If possible, try to go to bed earlier, sleep in just a little bit later, or find a way to sneak a nap throughout the day. It may not be possible to do these things, but look for ways to give yourself a little extra rest.

Don’t Try To Take On Things That Will Frustrate You – It’s Not Worth It

After you track your symptoms on a calendar for a few months, you may be able to predict the times during your cycle that you struggle the most with anger and irritability. Once you know when these times are, do your best to avoid taking on new tasks or things that will try your patience during those times. Doing so can set you up for frustration.
If you find yourself in a situation, such as at work, that doesn’t leave you with options on what tasks you take on, be more mindful about how your work affects your attitude. Try to check in with yourself throughout each day to consider your anger or frustration level. Ask yourself if feeling anger is justifiable or possibly triggered by your physiological state.

Focus on Symptom Management

Many anger management strategies can also help when you’re dealing with premenstrual syndrome, such as making sure that you are practicing good self-care habits. Premenstrual syndrome self-care includes steps like getting enough sleep, eating the right foods, and making time for physical activity. Exercise is also a great way to increase serotonin levels and boost your mood.

You also may find journaling helpful. Writing out your feelings and emotions and the things that you’re experiencing can help you process emotions and situations. If something is making you angry, journaling about it can help you to see the situation more clearly and find a solution.

Seek Professional Help

Remember that caring for your wellbeing is not limited to your physical health. 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 to cope and develop strategies to move forward. Premenstrual symptoms are common, even though they can vary for every person. You are not the first person to face feelings of anger before your period, and help is available. If you feel uncomfortable talking face-to-face with a stranger about your cycle and how it affects you, then an online therapy service such as BetterHelp could be a great fit. In fact, studies have shown that internet-based therapy can be highly effective at treating premenstrual struggles.
Online therapy can be arranged around your life; with no need for transportation to an appointment, you can save time and hassle that might cause you additional stress. The discretion of online therapy also means that you can keep your mental healthcare journey as private as you wish, and you can choose the channel of communications that fit you the best—video chats, phone calls, emails, or even text messages. These reviews from BetterHelp users show how online therapy can be a great fit for addressing difficult emotions.

Counselor Reviews

“I am a 42 year old female, successful entrepreneur in a loving marriage and have a bright and healthy 4 year old boy. I shouldn’t have anything to complain about. I am generally happy, motivated and have ample self confidence. So why in the world would I need therapy? Because I need help with constructive ideas to control my negative attitude. I’m generally not a negative person but I’m very self aware that I have vast mood swings of anger and pessimism and I get that from my dad. I chose Douglas because he counsels using cognitive behavioral therapy and anger management – which is the kind of therapy I need. Douglas comes up with clear solutions and I appreciate that. I didn’t want a therapist to tell me to talk about my day and how does that make me feel and that it’s normal to have these feelings. I know it is normal to feel angry sometimes, but I wanted to understand how to recognize it and address it. So if you need constructive conversation with fast results for everyday annoyances and (especially effective child rearing advice!) I think Douglas is your therapist.”

Wondering Why You Get So Angry Before Your Period?

Tracy Hollingsworth has played an instrumental role in my constant journey to take good care of myself both mentally and physically. She has a great sense of humor which I love and is extremely creative in her approach to offer strategies for things I struggle with in my life, especially during COVID when EVERYTHING is constantly changing. I struggle with my motivation, mood swings, anxiety and sometimes my relationships with people. When I feel a “mood” coming on I can often use some of the tools Tracy has taught me so that I don’t fall deeper into one of my moods that in the past would have destroyed my entire day or even week. I always feel awesome after a session with her no matter how I felt starting the session!


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