Hormones and Mental Health: You’re Not “Too Sensitive”
Ever felt like you’re spiralling over something tiny right before your period? Or that your emotions come crashing down like a wave you didn’t see coming? You're not imagining it - and you’re definitely not alone.
Hormonal changes across your cycle can have a real impact on your mental health. This isn’t about being dramatic or “hormonal” (ugh). It’s biology - and it deserves more understanding, not less.
What’s Actually Going On During the Menstrual Cycle?
During the menstrual cycle, your hormones are constantly shifting. Here’s a quick breakdown of how that can mess with your mood:
- Oestrogen rises in the first half of your cycle and usually makes you feel more upbeat, energetic, and social.
- Progesterone dominates in the second half (aka your luteal phase) and can have a more calming - or, for some, anxiety-spiking - effect.
- If you’re sensitive to hormone changes, these fluctuations can lead to irritability, sadness, anxious thoughts, low energy, and even feelings of hopelessness.
This is especially true for people experiencing PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) - a more intense, often debilitating form of PMS.
You’re Not “Overreacting.” It’s Real - and Valid.
It can feel super frustrating when people around you don’t get what’s going on. You might hear things like:
“You’re being moody.”
“Is it that time of the month?”
“Just chill out.”
Let’s be clear: Your feelings are real. Hormones don’t create brand new emotions - they amplify what’s already there. So if you’re feeling overwhelmed or extra sensitive, your brain’s not broken. It’s responding to a wave of chemical changes that deserve compassion, not judgment.
How to Spot the Pattern
One of the best things you can do? Track your cycle.
Not just the bleeding days, but everything - your sleep, energy, mood, appetite, stress levels, and how social you feel.
Apps like Clue, Flo, Luna (for teens), or a simple notes app can help you see what days hit hardest. When you start noticing patterns, you stop blaming yourself. It becomes less “What’s wrong with me?” and more “Ah, this is the part of the month when I usually feel like this.”
And that’s empowering.
How to Support Yourself Through the Lows
Your brain and body are on the same team - even when it doesn’t feel like it. Here are some things that help:
- Lower your expectations. Don’t expect your luteal-phase self to operate like your ovulation-phase self. Rest is not weakness.
- Move your body gently. Walks, stretches, or dancing in your room can help shift emotional energy and release endorphins.
- Fuel your brain. Eat regularly, drink water, and don’t skip meals. Low blood sugar = mood crash.
- Speak it out. Whether it’s a friend, parent, teacher or counsellor - sharing how you feel lifts the weight.
- Make a “bad day” toolkit. This could be period pants that feel like a hug (hi, WUKA), chocolate, a journal, playlists, comfort shows - whatever soothes you.
When to Reach Out for Help
If your low moods are more than just “a couple of down days” - if they stop you from going to school, doing things you enjoy, or feeling safe - please talk to a GP, school nurse, or mental health professional.
PMDD affects around 1 in 20 people who menstruate. It’s not your fault, and it’s not just a “bad period.” There is support out there.
Let’s Ditch the Shame and Say It Like It Is
Periods and mental health need to be talked about in the same sentence way more often. Not in a “she’s moody” kind of way, but in a “this is a valid part of our cycle” way.
Your period doesn’t just affect your uterus. It affects your brain, your emotions, your sense of self. So next time your mood dips with your cycle, remember: it’s not just you. It’s your body asking for rest, support, and care.
You are not broken. You’re cycling. And that’s powerful.
Related posts
The Link Between Movement, Menstrual Health and Mental Resilience
Why Your Teen Might be Anxious Around Their Period
How to Create a PMS-friendly Self-Care Routine That Really Works