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How to Control PMS Anger? Discovering Management Methods

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Premenstrual Syndrome (PMS) is a natural part of the menstrual cycle that affects many women.

Among its several other symptoms, anger is one of the most common ones besides mood swings.

However, it is important to learn about its proper management so that it does not hinder the daily functioning of one’s life.

Hence, it is quite natural to ask “How to control PMS anger?”

There are several approaches, like lifestyle and psychological modifications, that can help with anger management during PMS.

This article will discuss the science behind PMS anger and its coping mechanisms.

Science Behind PMS-Induced Anger

Since anger is one of the most common symptoms of PMS, it is quite natural to be curious about its science.

According to a study, an individual experiences several psychological signs during the luteal phase of their menstrual cycle.

The luteal phase prepares the uterus lining of women for pregnancy and happens around the 15th day of the 28-day cycle.

It often leads to distress, which can show itself in the form of anger during Premenstrual Syndrome.

Another research states that women with PMS usually have anger, which is harder to control.

This happens due to the fluctuations in hormone levels, particularly Estrogen and Progesterone.

These hormonal fluctuations affect neurotransmitters like Serotonin or the happiness hormone, causing mood swings and anger.

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  • Identifying PMS-Related Anger

    Hormonal fluctuations during PMS often negatively affect the Serotonin and Dopamine levels in women.

    This leads to sudden anger or irritability, but it becomes hard to identify it from usual anger.

    According to research, if a person is experiencing effects on their moods due to PMS, they would also experience Depression and Anxiety.

    The PMS anger is also accompanied by constant irritability and can impair one’s daily functions.

    Additionally, individuals may also experience physical symptoms like Nausea and bloating.

    Dopamine is a neurotransmitter in one’s brain, also known as the feel-good hormone. It is important for mood regulation, motivation, and pleasure in a person.

    Coping Strategies for Managing PMS-Induced Anger

    Since PMS anger can intensely affect one’s daily routine, learning more about its coping mechanisms is important.

    Women often opt for lifestyle changes and other psychological management methods to control PMS-related Anger.

    This section will discuss these ways of dealing with PMS anger in detail.

    Lifestyle Modifications

    natural remedies for pmsSource: Getty_images
    Woman eating healthy food

    According to research, maintaining a diet rich in vegetables, healthy fibers, and fruits can help reduce PMS symptoms.

    This can help improve one’s hormonal fluctuations, consequently helping control anger.

    Regular exercises can also prove to be beneficial for controlling PMS-related anger.

    Exercise can help release endorphins, which can help a person reduce stress, mood swings, and outbursts.

    Individuals may experience short temper, aggression, and anger when they are sleep-deprived.

    This can be easily handled if a person makes sure to get adequate sleep of at least seven to eight hours.

    Psychological Approaches

    According to research, Cognitive Behavioral Therapy (CBT) is suggested as a treatment of PMS symptoms.

    It can help people interact with their behavior and help them better manage anger during PMS.

    Relaxation and mindfulness methods like meditation and yoga can also be effective in these cases.

    Doctors may also suggest undergoing regular therapy to handle one’s emotions better.

    If therapy is proving to be ineffective in controlling PMS anger, it is best to consult your doctor immediately. This can help you prevent irreversible decisions and mistakes due to emotional turmoil.


    As experiencing anger during PMS is quite common, women often ask, “How to control PMS anger?”

    Individuals often experience anger before their menstruation due to hormonal fluctuations.

    Practicing a diet rich in vegetables and fruits can be beneficial alongside regular exercises to maintain PMS-related anger.

    Some women may also make sure to get adequate sleep to maintain their emotional balance.

    In some cases, doctors may suggest meditation, yoga, and Cognitive Behavioral Therapy (CBT) to control PMS anger.

    However, it is always best to consult a doctor to get the most suitable anger management methods during PMS.

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    Frequently Asked Questions

    Can birth control help with PMS-related anger?

    Yes, certain birth control methods may help in regulating hormonal fluctuations, potentially reducing PMS-related anger. However, it is important to consult with an expert to decide the most suitable option for managing emotional symptoms during the menstrual cycle.

    How long does PMS anger typically last?

    The duration of PMS usually determines how long the PMS anger will last. It usually occurs in the days leading up to menstruation and may last until the start of the menstrual period. 

    Is there a link between stress and PMS-related anger?

    Yes, there is a link between stress and PMS-related anger. High stress levels may intensify the emotional symptoms during the premenstrual phase. It can lead to intense outbursts or crankiness besides anger.

    Which foods can help in managing PMS anger?

    Foods that are rich in carbohydrates, omega-3 fatty acids, and antioxidants may help manage PMS anger. These include whole grains, fatty fish, nuts, seeds, fruits, and vegetables, which can positively impact mood and improve emotional balance during premenstrual.

    What are additional symptoms women experience besides PMS anger?

    Some of the additional symptoms that women may experience with PMS anger include cramps, Insomnia, fatigue, and headache. However, the intensity of the symptoms may vary for every individual.

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    Photo of author Janet Fudge
    Jim Carson is a highly skilled and dedicated medical writer passionate about advancing medical practice. With years of experience in the field of medical sciences, Jim has made significant contributions to various studies aimed at improving healthcare outcomes. He currently writes for, providing expert insights and knowledge on various topics. Jim's expertise extends to various areas, including drug interactions, dosages, side effects, and best practices for medication use. In Los Angeles, Jim lives with his loving wife, children, and beloved pets. He deeply values spending time with his family and cherishes their presence. When he's not writing, Jim enjoys watching football games and staying updated with the latest sports news. Jim's writing shines through his commitment to advancing medical practice and improving healthcare outcomes. Readers can trust Jim's articles to be informative, accurate, and reliable, making him a trusted pharmaceutical information source for the website's audience.
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