We’ve all been there. But what’s actually happening inside your body to make you feel this way? Let’s break it down.

The Hormone Dance: Why We Feel the Way We Do

Your menstrual cycle is basically a carefully choreographed dance of hormones. Each month, oestrogen and progesterone rise and fall, affecting everything from your energy levels to your mood. Right before your period, both of these hormones drop suddenly, which can trigger irritability, sadness, anxiety, and general emotional chaos. It’s not all in your head—these changes have a real, physiological impact.

In fact, research shows that up to 80% of people who menstruate experience some form of premenstrual syndrome (PMS), which includes mood swings, fatigue, and cravings. For around 5-8%, these symptoms are severe enough to be classified as premenstrual dysphoric disorder (PMDD)—a more intense and sometimes debilitating condition linked to extreme mood changes, depression, and anxiety. If your symptoms feel overwhelming, it’s worth having a kōrero with a healthcare professional.

Mood Swings or Something More?

While some mood fluctuations are completely normal, extreme emotional distress might indicate an underlying issue like PMDD, anxiety, or depression. If your period feels like it’s wrecking your mental health every month, track your symptoms and see if there’s a pattern. Keeping a diary (or using a period tracking app) can help you notice trends and talk to your doctor about possible solutions, from lifestyle changes to medical support.

Managing Mood Swings: Practical Tips

While we can’t control the hormonal shifts, we can make small changes to help balance our mood:

• Prioritise kai that supports hormone health – Magnesium-rich foods (nuts, seeds, leafy greens) and omega-3s (salmon, flaxseeds) can help with mood regulation.

• Keep moving – Gentle exercise like walking, yoga, or dancing can help boost endorphins and combat stress.

• Get enough rest – Sleep deprivation makes PMS symptoms worse, so try to stick to a routine and aim for 7-9 hours a night.

• Consider mindfulness and relaxation techniques – Deep breathing, journaling, or listening to your fave chill playlist can help ground you.

• Know when to reach out for help – If mood swings are seriously affecting your life, there’s no shame in talking to a doctor or mental health professional.

Period Inequity & Mental Wellbeing

Here’s something we don’t talk about enough—not having access to period products can seriously affect mental health. Studies show that people who experience period poverty are more likely to suffer from anxiety, stress, and depression. Imagine dreading your period every month because you don’t know if you’ll have the supplies you need—that stress adds up.

That’s why period equity is about more than just products; it’s about dignity, mental well-being, and making sure every person who menstruates can go about their life without shame or barriers.

Resources & Support in Aotearoa

If your period mood swings are getting the best of you, or you need access to free or affordable products, here are some helpful resources:

• The Period Place – Resources on period equity and how to get involved.

• Endometriosis NZ – For support around painful periods and hormonal health.

• Mental Health Foundation NZ – Help for managing stress, anxiety, and mood swings.

• Your GP or health clinic – Never hesitate to reach out if you’re struggling. You deserve support.

So, next time your period emotions hit like a freight train, just remember—it’s not just you, and it’s definitely not ‘all in your head.’ Your hormones are powerful, but so are you. 💛