Mind & mood · 6 min read
Mood and the menstrual cycle
PMS, PMDD, and the days when your brain is convinced everything is wrong.
Hormones do affect mood — that part is real
In the luteal phase (the week or so before your period), oestrogen drops and progesterone falls. For about 80% of people who menstruate, this brings some PMS — irritability, low mood, food cravings.
When it is PMDD, not PMS
For about 5%, the same drop triggers PMDD (premenstrual dysphoric disorder): depression so severe it disrupts work, relationships, sleep. PMDD is recognised by the NHS as a serious condition and is treatable.
How to tell which one you have
Track your mood for 2 full cycles. If symptoms are consistently bad in the luteal phase and lift within 1–2 days of bleeding starting, talk to a GP. Treatments include SSRIs, the combined pill, or CBT.
What helps day-to-day
- Sleep — protect it ruthlessly in the luteal phase
- Reduce caffeine and alcohol in the week before
- Move your body (even a 20-minute walk)
- Tell someone in your life what week you are in
Want this guidance personalised to your cycle?
Create your free account