How to Get Rid of PMS Irritability & Mood Swings Before Your Period
If you feel like you have ZERO patience the week before your period, you're not alone. 😂
Suddenly your partner is annoying you, your inbox feels overwhelming, you're more emotional than usual, and little things that normally wouldn't bother you feel like a very big deal.
PMS irritability and mood swings are supper common, and the hormonal fluctuations that happen before your period can definitely play a role.
The good news? There are simple things you can do to support your body and make those pre-period mood changes feel more manageable.
Key Takeaways
Hormonal fluctuations during the luteal phase can contribute to irritability and mood changes before your period.
Hunger, inconsistent meals, poor sleep, and stress can make PMS irritability feel worse.
Eating enough, balancing your meals, prioritizing sleep, moving your body, and creating more downtime can help.
Severe premenstrual mood changes that interfere with your daily life could be a sign of PMDD and are worth discussing with your healthcare provider.
What Causes PMS Irritability?
The time between ovulation and your next period is called your luteal phase.
After ovulation, progesterone naturally rises. Then, if pregnancy doesn't occur, estrogen and progesterone fall as you approach your period.
These normal hormonal fluctuations can interact with systems involved in mood and may contribute to symptoms like:
irritability
anxiety
mood swings
sadness
feeling more emotional
lower patience
changes in sleep and appetite
Your hormones aren't necessarily “imbalanced” just because you feel different before your period. Hormones are supposed to fluctuate throughout your menstrual cycle.
The goal isn't to stop those changes. It's to give your body a little more support while they're happening.
How to Get Rid of PMS Irritability Naturally
Eat Enough Throughout the Day
Please don't underestimate how much being hungry and not eating enough can affect your mood!
You may naturally feel hungrier during your luteal phase because we do actually need more calories during this phase of our menstrual cycle. Instead of trying to ignore that hunger or skip meals, make sure you're eating enough throughout the day.
Skipping breakfast, having a tiny lunch, and then wondering why you're exhausted, craving everything, and irritated by 4 p.m. isn't doing your PMS any favors.
Balance Your Blood Sugar
You know I talk about this one ALL the time.
Instead of cutting carbs, focus on building balanced meals with:
Protein + fiber-rich carbohydrates + vegetables or fruit + healthy fats
For example:
Eggs + avocado + whole-grain toast + berries
Greek yogurt + berries + chia seeds + walnuts
Chicken + quinoa + roasted vegetables + olive oil
Salmon + sweet potato + broccoli + avocado
The goal is to eat meals that actually keep you satisfied and support more consistent energy.
✨ Feel like you're doing everything “right” but your hormones still feel off?
If you're dealing with stubborn weight gain, low energy, PMS, or irregular cycles,
it can feel frustrating trying to piece everything together on your own.
In my 8 Weeks to Hormone Balance course, I walk you step-by-step through
how to support your hormones with nutrition, movement, and lifestyle habits
so you can finally feel like your body is working with you, not against you.
Eat More Magnesium-Rich Foods
Magnesium is involved in many processes throughout the body, and some research suggests it may be helpful for certain PMS symptoms, including mood swings.
Try incorporating more magnesium-rich foods such as:
pumpkin seeds
almonds
spinach
chia seeds
beans
dark chocolate
And yes, I'll happily take any excuse to add some dark chocolate during my luteal phase. 😉
Prioritize Your Sleep
Everything feels more annoying when you're exhausted.
Aim for a consistent bedtime and give yourself enough time to actually wind down before bed.
Try reading, stretching, journaling, taking a warm shower, or putting your phone away earlier. A non-negotiable should always be avoiding screens at least 30 minutes before bed to help with sleep quality.
You don't need a perfect nighttime routine. Even a few small changes can help you prioritize better sleep.
Move Your Body
Movement can be great for supporting your mood, but this isn't the week you need to force yourself through a workout that leaves you completely depleted.
Walk.
Strength train.
Take a yoga class.
Do Pilates.
Stretch.
Choose movement that actually feels supportive for your energy level that day.
Give Yourself More Downtime
Sometimes one of the best ways to manage PMS irritability is simply recognizing that you may have less capacity than usual.
If you track your cycle and know you're more easily overwhelmed during the five days before your period, plan accordingly when you can.
Maybe you don't schedule every night of the week.
Maybe you take a walk after work instead of immediately moving onto the next task.
Maybe you spend less time scrolling and more time reading.
Maybe you go to bed earlier.
This is one of my favorite things about cycle syncing: you're not expecting your body to feel and perform exactly the same every single day of the month.
When PMS Irritability May Be PMDD
There's a difference between feeling a little more irritable before your period and experiencing severe mood symptoms every month.
Premenstrual dysphoric disorder (PMDD) is a more severe premenstrual condition that can involve significant irritability, anger, anxiety, depression, and mood swings.
If your symptoms regularly interfere with your work, relationships, or ability to function, talk with your healthcare provider.
Severe premenstrual mood symptoms aren't something you simply have to push through.
Final Thoughts: How to Manage PMS Irritability
If you're trying to figure out how to get rid of PMS irritability, start with simple habits. I promise they work!
Eat enough. Balance your meals. Prioritize sleep. Move your body. Manage stress. Give yourself a little more downtime.
And start tracking your cycle.
Once you know when your mood tends to shift, you can anticipate it and give yourself more support instead of suddenly wondering why every person you've ever met is annoying you. 😂
If you want to take this a step further, my Cycle Syncing Meal Plan includes 100+ hormone-balancing recipes plus education to help you understand what to eat throughout each phase of your menstrual cycle to help with your mood and energy fluctuations.
The more you understand your cycle, the easier it becomes to work with your body instead of fighting it every month.
✨ Ready to finally balance your hormones?
If you're struggling with symptoms like stubborn weight gain, fatigue, PMS, or PCOS/PMOS and feel like you've tried everything, you don't have to figure it out on your own.
Through my 1:1 hormone health coaching, we create a personalized plan that supports hormone balance through nutrition, movement, and lifestyle habits.