How to lift a low mood during your period

While these mood changes can’t be completely avoided, with the help of our tips and advice, you can improve your mood and avoid some of those more intense swings.

Known commonly as PMS, premenstrual syndrome is a phrase which captures a whole range of symptoms you may feel in the run-up to having your period – from physical symptoms like bloating and headaches to emotional symptoms like low mood.²

People experience different PMS symptoms, which can also vary in severity and may change month on month.² 

Mood swings are a common part of PMS, and these can make your emotions feel more heightened than usual, causing you to feel tearful, anxious, irritable or just generally low.^1,3-6 

While you may think you feel this way for no obvious reason, it’s likely all down to fluctuating hormones.^2–4 

Some other common symptoms of PMS can include:^2–4 

During your period, you’ll have a low level of two key reproductive hormones – oestrogen and progesterone.^1,5 Recent research indicates that a decline in these hormones could be responsible for feelings of heightened anxiety and stress, and a lower mood than usual.^1,5

Although very limited in data, it’s been suggested that the physical discomfort you can experience from symptoms like cramps, bloating, and headaches, can negatively affect your mood, increase irritability, and lower your self-esteem. However, more research is required.^4,7,8

Your hormonal changes and their effects aren’t isolated to only the days you have your period. 

Your menstrual cycle is made up of four key stages: the menstrual phase, follicular phase, ovulation phase and luteal phase.⁶ 

The luteal phase begins around a week before your period and is when your oestrogen and progesterone levels start to drop rapidly.⁶ When this happens, the production of serotonin – known as the ‘happy hormone’ – starts to slow down, which can lead to symptoms like insomnia, fatigue and low mood.^3,9,10 

While mood swings can’t be avoided entirely, there are several things you can do throughout your cycle to help balance your hormones and limit their severity. 

By putting some of our tips into action, you may feel happier and more energised not just during your period, but before and after it as well.

Making some simple lifestyle changes or building on healthy habits can also help elevate your mood during your period. Here are some clinically proven tips and tricks to consider: 

Low-to-moderate cardio exercises such as running, brisk walking, cycling or swimming have been shown to ease PMS symptoms including mood.^2,14-17 

In one study, young women with PMS who did aerobic exercise (raising heart and breathing rate) for one hour, three times a week experienced a 33% reduction in psychological symptoms.¹⁵ 

In the lead-up to and during your period, you may be more sensitive to cravings and fluctuations in your blood sugar levels, which can affect your energy and mood.¹⁸ This is particularly true after eating food with a high glycaemic index (GI) – that is, fast-acting carbohydrates such as white bread and sugary drinks, which cause your blood sugar levels to rise very quickly.¹⁸ 

Choosing low-GI carbs, such as brown pasta and granary bread, can help regulate your blood glucose, sustain your energy level and improve your mood, as demonstrated in some emerging studies.^19,20 

Some research also suggests that consuming a diet rich in vitamins B1 and B2, including wholegrain cereals and beans, may reduce your incidence of PMS by up to 35%.¹⁸ 

It’s thought that vitamin B1 may help elevate low mood and decrease tension; however, more research is needed to clarify its effect on PMS mood symptoms.²¹

Discover more about which foods to eat during your period in our cycle syncing foods article.

According to research, women who experience stress early in their monthly cycle are more likely to have more severe PMS symptoms.²²

It’s thought that stress may cause hormonal changes in your ovaries and neurotransmitters (chemical messengers) and it’s this change that contributes to the severity of PMS and mood-related symptoms.²² 

Stress management techniques and activities like regular deep breathing exercises, yoga, massage and meditation could help.^1,23,24 

Some studies show that poor sleep, or a lack of, can gravely influence hormonal balance during your menstrual cycle – potentially increasing progesterone levels which can then have a knock-on effect on neurotransmitters (like serotonin) – causing a potential domino effect on the severity of your PMS symptoms.^25,26 

Doctors recommend aiming for seven to eight hours of sleep each night to help ease your PMS symptoms.2 

The days before and during your period are the perfect time to harness this, relaxing in warm baths, reducing your screen time, and aiming to get to sleep at a sensible time. 2,27,28 

If your mood swings and other PMS symptoms are particularly painful or difficult to cope with, and you find that natural remedies aren’t working for you, consult your GP. They’ll be able to assess your individual symptoms and potentially prescribe medicines to manage your hormone levels. 

Depending on your symptoms and personal circumstances, these medications may include the combined contraceptive pill, nonsteroidal anti-inflammatory drugs (NSAIDs), antidepressants, and/or anti-anxiety medications. Cognitive behavioural therapy (CBT) may also be recommended to help combat any emotional PMS symptoms you have.^2,29

Don’t let your period get you down. Start by keeping a diary of your symptoms, when they occur and when they get better.^2,30 By following our helpful advice and tips, you can take back control of your period and reduce the impact of symptoms like low mood. 

Whether it’s getting more movement into your day or shaking up your diet, small changes can have a big difference, making it easier than you might think to feel better before, during and after your period.