How to Control PMS Anger: Mastering the Storm

Harman Kaur
Medically reviewed by
Dr. Kaushal

Review medical content on WOW Rx Pharmacy, so that accurate drug use information is easily accessible to everybody.
Dr. Akansha is a licensed Clinical Pharmacologist. She possesses remarkable knowledge in Pharmacovigilance, prescription analysis, drug information, and drug safety services. Additionally, she is a keen learner and an educator.

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how to control pms anger

There are times when we, as women, face many challenges while managing our anger during our menstrual cycle. 

Dealing with anger during this time can be challenging, but it is essential to remember that these emotions result from hormonal fluctuations and do not reflect one’s character. 

By understanding the triggers and implementing coping strategies, it is possible to control PMS anger effectively. 

This article explores various techniques to help women navigate their emotions and how to control PMS anger. 

It promotes self-awareness, communication, stress management, and self-care as vital tools to maintain emotional balance and enhance overall well-being. 

How to control PMS anger naturally

There are different ways through which you can control your anger. 

Some of them are listed below, 

Stay active and exercise regularly

Regular exercise, such as jogging, yoga, or brisk walking, might improve mood by generating endorphins, organic compounds that enhance mood. 

To effectively lower stress, encourage relaxation, and ease PMS rage, it is advised to strive for at least 30 minutes of moderate exercise most days of the week. 

You can benefit from greater mental well-being during this trying period by exercising regularly.

Practices stress management techniques

Meditation helps to reduce stressSource: mediaphotos_from_Getty_Images

Techniques for effectively managing stress can help lessen PMS-related rage and irritability. 

Deep breathing techniques, meditation, and mindfulness exercises all help to regulate mood. 

Additionally, partaking in fun and calming activities can help reduce stress and foster a sense of peace. 

Examples of such activities include listening to music, having a warm bath, or spending time in nature.

Adopt a balanced diet

The importance of nutrition for overall health, especially emotional wellness, cannot be overstated. 

Blood sugar levels can be stabilized, and a well-balanced diet supports mood management. 

Include whole grains, lean meats, fruits, veggies, and complex carbohydrates. 

Processed foods, sugary snacks, and caffeine should all be avoided or in moderation, as they can cause irritability and mood changes.

Get adequate sleep

Sleeping well is crucial for emotional health. 

Create a soothing bedtime routine and establish a consistent sleep regimen. 

Make sure your sleeping space is cozy, cool, and dark. 

Avoid using electronics and engaging in physical activities right before bed because they can disrupt your sleep. 

Making good sleep a priority will significantly enhance mood and reduce PMS rage.

Consider supplements and herbal remedies

There have been recommendations for supplements to reduce PMS symptoms, including anger. 

Magnesium, calcium, and vitamin B6 may be helpful, but it’s important to speak with a healthcare provider for advice on the right amounts. 

Additionally, herbal treatments like chamomile, lavender, and passionflower provide relaxing effects and mood regulation. 

However, getting professional guidance before utilizing supplements or herbal therapies is imperative.

Recommended Articles:
Read The Best PMS Vitamins for Every Stage of Your Cycle to know about the various vitamins helpful in PMS symptoms management.

Seek emotional support

Seeking emotional assistance from sympathetic friends, family, or support groups can be beneficial during PMS fury. 

Expressing your feelings and worries to someone who can relate to you and offer advice can be reassuring. 

Contacting a PMS-focused therapist or counselor can also provide helpful coping mechanisms and support that is catered to your need.

You should immediately get in touch with a doctor if you feel these measures are not helping.

Express emotions through journaling

Writing down your thoughts and emotions in a journal can be a great way to express anger and frustration.

It offers a channel for processing emotions and regaining control. 

You can develop insights into patterns, triggers, and practical coping methods by reflecting on your experiences.


Naturally, controlling PMS anger necessitates a comprehensive strategy-based approach. 

Women can support their emotional well-being during this period by adopting a healthy lifestyle that includes regular exercise, stress management strategies, a balanced diet, and enough sleep. 

A more balanced state of mind can also be attained by thinking about supplements, getting emotional support, and journaling about feelings. 

Remember that managing PMS rage effectively requires specific guidance from medical professionals.

Frequently Asked Questions

Why am I so angry before period?

It is believed that hormonal changes related to the menstrual cycle (variations in estrogen and progesterone levels) alter women’s moods and cause unpleasant emotions like irritation and rage.

How do you relieve PMS rage?

Try regular exercise, stress-reduction exercises like deep breathing or meditation, eating a healthy diet, getting enough sleep, having emotional support, and exploring supplements or herbal treatments with a doctor’s advice to reduce PMS fury.

What are the coping strategies for PMS?

Regular exercise, stress reduction techniques (like deep breathing or mindfulness), a balanced diet, getting enough sleep, seeking emotional support, partaking in relaxing activities, and considering dietary supplements or herbal remedies under the direction of a physician are all effective coping mechanisms for PMS.

Does PMS get worse with age?

Different people will experience PMS symptoms differently; however, for some people, symptoms may get better or less intense as they get older. However, PMS symptoms may continue or worsen for other people. It’s a singular experience that is individual to each person.

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