Best Tips for Controlling PMS Anger the Natural Way

Nicole Day
By Nicole Day
Head and Shoulders Photo of Michelle Meyer
Edited by Michelle Meyer

Published August 3, 2022.

Woman scrunching her face and holding up her hands

Women are constantly being asked the sexist question of "is it that time of the month?" whenever we get a bit snappy or show frustration or anger towards our partners or family members. Many men do not understand that there are hormones at play during our menstrual cycle and that these hormones fluctuate each week and more often than not, bring about emotional symptoms that greatly influence our behavior.

PMS (Premenstrual Syndrome) is a variety of symptoms that occur a week or two leading up to a woman's period. More than 90% of women say they experience PMS symptoms and the majority of the time, these symptoms are mild and manageable. But for some women, they become unbearable and lead to them missing work or school for a day or two.

Many of the symptoms associated with hormonal imbalances, such as hormonal headaches, are the same as PMS symptoms. This is because both are influenced by fluctuating hormones.

Why Does PMS Occur?

PMS does not have a single conclusive cause, but it does have a variety of influences:

  • Changes in hormone levels are constant in the menstrual cycle. Progesterone and estrogen peak during the luteal phase of the cycle and then drop rapidly, which can lead to irritability, anger, anxiety, and other mood changes.
  • Chemical changes in the brain can also play a part with PMS. The brain's neurotransmitters (serotonin and norepinephrine) have many vital functions in the body such as mood regulation, emotions, and others. If these chemical messengers were to drop, they can bring about a low mood and other PMS symptoms.
  • Existing mental health conditions such as depression or anxiety can increase your chances of experiencing PMS symptoms or experiencing them more severely. This is closely linked to the chemical changes mentioned above.
  • Lifestyle factors and certain habits may also be contributing to PMS. Smoking, a poor diet and not getting sufficient sleep can all lead to your body not feeling its best and experiencing those symptoms more harshly.

Relationship Between PMS and Anger

PMS is dictated by varying levels of progesterone, estrogen, and serotonin in the menstrual cycle. When these hormones shift, they can bring about emotional and physical changes. The hormones act as mood stabilizers, therefore, when hormone levels decrease during your cycle, you may be left feeling irritable, sad, and even angry. Anger is one of the many, common PMS symptoms that women experience leading up to their periods.

How to Control Anger Naturally During PMS

Anger can also be easily controlled and managed. Let's look at some of the natural solutions to managing anger:

  • Take natural vitamins to help relieve mood swings.
  • Calcium has been found to help PMS-related feelings such as sadness, anger, and anxiety, so try eating milk, yogurt, cheese, leafy green vegetables, fortified orange juice, and cereals.
  • Exercise by walking, running, swimming, or bicycling as it will release endorphins which will elevate your mood.
  • Eat small, frequent meals to keep your blood sugar levels steady. This can also be used as a remedy for menstrual migraines.
  • Avoid caffeine, alcohol, or sweets as these can disrupt your blood sugar levels.
  • Relieve your stress through meditation, deep breathing, yoga, or by journaling.

Alternatively, you can consider medication if you experience PMS symptoms quite severely. Taking birth control can help with PMS by helping you cope with those wild emotions, period pain, and heavy flow. Utilizing hormone balance supplements can also help to stabilize your mood. Speak to your doctor if these are options you'd like to try.

Tracking Your Cycle to Monitor Anger

If you want to monitor your anger and prevent it from becoming overwhelming, then it's a good time to start tracking your menstrual cycle (if you aren't already). You can do this by using a cycle tracking device.

This will allow you to anticipate your PMS symptoms and have methods readily available to manage them to continue with your day-to-day tasks. This cycle tracking information can also be useful for a doctor to prescribe supplements or birth control.

Don't be ashamed of your PMS symptoms or try to hide them away. Speak to others about them, have measures at your fingertips to lift your spirits, and remember that you're just another superwoman.