Suffer From Premenstrual Irritability? Here Are 5 Steps To Soothe Your Symptoms

The premenstrual time of the menstrual cycle, also known as the luteal phase, can often be a difficult time for many women due to hormonal symptoms, a decline in energy and a rise in irritability. We can end up feeling a bit all over the place, not ourselves and it can come out as reactivity in our relationships with loved ones. If this is you, take heart because you are not alone. Menstruation Coach Lisa de Jong explains more.

When we take a look at what goes on in the body during the premenstrual time, it makes sense that we can feel like this. Oestrogen drops after ovulation and we then get a rise in progesterone, which is the hormone that asks our body to slow down a bit and pace our way towards menstruation. When our hormones are asking us to slow down and begin to turn inwards, we can then be in conflict with the reality of our lives and the pace of the modern world. This can lead to mood swings and irritability, when perhaps all we need is some quiet time and to be taken care of a little.

If you can relate to this premenstrual irritability, there are some steps you can take to soothe yourself each month:

1. Ask yourself what’s under the irritability

We’re used to hearing phrases like, ‘Oh it’s just your hormones’, but actually, this premenstrual time is a time where women have a strong ability to discern and get clarity. It’s the ‘no nonsense’ time of the cycle. There are perhaps unmet needs under the irritability that carry some truth for you. Take a bit of time with a journal to reflect or with someone in conversation who can support you through this exploration.

2. Rest at menstruation

Menstruation is the low energy time of the whole cycle. The more we can down tools during this time, even just a small bit, the better prepared we are energetically for the rest of the cycle. It can prevent burnout by the time we come around to the premenstrual phase.

3. Soothe the nervous system

Give yourself time and space for calming activities you enjoy such as yoga, meditation, dance, time in nature or creativity. Spending time with supportive friends is also hugely beneficial.

4. Support hormonal balance and reduce inflammation

Try to eat a balanced diet – get lots of fruit and vegetables, ensure you’re getting adequate levels of B Vitamins, Omega 3, magnesium good sleep and plenty of water. If you feel you need a little extra nutritional support, a supplement such as Cleanmarine For Women can be helpful.

5. Be extra kind to yourself

If irritability is strong or has been coming up each month for a long time, it can take a while to for it to ease, so take it slowly and gently.

Cleanmarine For Women is an omega 3 and multivitamin blend designed to offer women additional nutritional support especially around the time of your period. It contains Vitamin B6, which helps to regulate hormonal activity, Vitamin B2, which supports normal skin, Vitamin B1, which helps maintain normal energy levels and Vitamin D3 which contributes to the maintenance of normal bones. 

Lisa de Jong is a Menstruation Coach, Educator, Speaker and Facilitator helping women understand and work with the cyclical nature of their menstrual cycle for physical and emotional wellbeing. 

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