7 Ways To Manage PMS Irritability, According To Experts

If you've ever felt personally victimized by your own PMS irritability, you're not alone. While other PMS symptoms like cramps and cravings are largely unseen to everyone else, a volatile mood can be one of the biggest clues to you—and those around you—that you're about to get your period.

For those of us out there who bleed, we certainly know we can get irritable just before our period starts, but why?

According to research published in the Pakistan Journal of Medical Sciences1, it's thought that hormonal changes in the menstrual cycle—namely fluctuations in estrogen and progesterone levels—impact mood and trigger negative emotions such as anger and irritability.

If you're starting to feel the effects of PMS irritability cropping up, take it as an invitation to slow down. As triple-board-certified OB/GYN Anna Cabeca, D.O., previously wrote for mindbodygreen, "During every phase, but in the luteal phase especially, you'll want to avoid increasing your cortisol levels," aka the stress hormone.

Our bodies can use different nutrients more than others depending on where we are in our cycle, and when you're PMSing, you want to focus on easing tension and inflammation.

According to spice expert Kanchan Koya, Ph.D., turmeric may be a great way to curb those premenstrual symptoms. Research has shown2 supplementing with curcumin, turmeric's active compound, can help reduce PMS symptoms including mood disturbances in as little as three menstrual cycles.

Further, according to Neo, magnesium is also a good bet to supplement because it tends to diminish when we're anxious, which may interfere with quality sleep and further make PMS symptoms worse.

If you've ever felt the effects of a blood sugar spike, you can imagine it's made even worse when you're already feeling irritable from PMS. And as it turns out, that's actually more likely to happen when you're PMSing.

As Cabeca explains, "Your cells are slightly more insulin resistant during this time, causing an increase in circulating blood sugar. To keep your blood sugar balanced, you'll want to be careful taking in any additional glucose or carbohydrates until the last few days of your cycle—i.e., before your period starts."

Like breathwork, acupressure is another simple and natural way to manage PMS irritability. As licensed acupuncturist Paige Bourassa, DACM, L.Ac., RHN, previously wrote for mindbodygreen, gently stroke your third eye, also known as "Yin tang" in ancient Chinese medicine, is incredibly calming, "and a great way to take yourself from 10 to 1 when you're ready to rage."

If you don't already talk to your partner (or friends, roommates, etc.) about your cycle, you might want to start. The people in our lives are often at the mercy of our PMS irritability, so it can be helpful to both them and you if you give them a little warning.

Not only will they know that you're more on edge than usual, but they can do their best to make the environment peaceful, calm, and supportive.

As psychology expert Erin Rachel Doppelt, M.A., previously wrote for mindbodygreen, "It might seem strange to involve your partner in such an intimate part of your life, but doing so allows you to maximize your relationship too.

As somatic psychologist Holly Richmond, Ph.D., tells mindbodygreen, if PMS irritability is causing you a lot of problems, you'll want to do some digging and talk to your doctor about PMDD.