Let’s talk about hormones — and not in that weird, outdated “teenage mood swings” way that people like to joke about. If you’ve ever felt like your emotions were on a rollercoaster for no reason, guess what? There actually is a reason, and it has everything to do with what’s happening inside your body.
Adolescence is basically the grand kickoff to fluctuating hormones, and estrogen and progesterone are calling the shots. One minute, they’re up, the next, they’re crashing, and in the process, they’re messing with serotonin and dopamine — two of the biggest players in mood regulation. Ever felt like you were on top of the world one day and totally overwhelmed the next? Yeah, blame those shifting hormone levels.
From PMS to PMDD: It’s more than mood swings
And it’s not just about feeling a little extra emotional. Some people experience full-blown PMS, and in more severe cases, something called PMDD (premenstrual dysphoric disorder), which can bring on anxiety and depression symptoms that are no joke. In fact, studies show that up to 64% of adolescents experience some form of PMS, and a portion of them deal with PMDD, which is linked to an increased risk of anxiety and depression.
Why don’t we learn this sooner?
But here’s the frustrating part — no one really talks about this enough. Schools don’t exactly teach “Hormones 101,” and most of us are left piecing things together from TikTok, group chats, or just wondering, Is this normal? (Spoiler: it is, but that doesn’t mean it’s easy.)
“It’s incredibly common to see mental health symptoms flare up around hormonal shifts — more than most people realize,” explains Dr. Sreela Roy-Greene, PhD, LMHC and Senior Clinical Operations Manager at BetterHelp. “These fluctuations can cause mood swings, irritability, fatigue, anxiety, and even feelings of hopelessness.”
She adds, “Someone might feel totally fine one week and then overwhelmed or unusually anxious the next — and it’s not ‘all in their head.’ These changes are driven by real biochemical shifts that can deeply impact mood, sleep, and even self-esteem.”
BetterHelp is the world’s most trusted online therapy platform – with over a decade of experience matching millions of clients to licensed therapists. It provides a fast, reliable, and affordable way to prioritize your mental health – from wherever you are.
What can you actually do about it?
The first step is recognizing that mental health is health — and hormonal shifts deserve just as much care and attention as physical symptoms.
Here are a few science-backed ways to support yourself:
1. Prioritize stress management
Chronic stress raises cortisol, another hormone that can throw off your system and worsen anxiety and depression. Daily stress-relief practices like deep breathing, journaling, or even 10-minute walks can help reduce cortisol levels and stabilize mood.
2. Support your body with nutrition
Certain nutrients help keep hormones balanced. Look for:
- Omega-3 fatty acids (found in fish, flaxseed, walnuts): support brain health and mood regulation.
- Magnesium (found in leafy greens, legumes, and whole grains): can reduce anxiety and ease PMS symptoms.
- Vitamin B6 and D: involved in neurotransmitter production and immune function.
3. Move your body
Exercise isn't just about fitness. It helps regulate hormones, improve sleep, and boost your feel-good brain chemicals. Even a 20-minute walk can lift your mood.
4. Try mindfulness
Meditation, breathing exercises, or yoga can calm the nervous system and make hormonal dips more manageable.
Therapy is a game-changer.
If you’re struggling, therapy can be a lifeline. Cognitive Behavioral Therapy (CBT) has been shown to help people manage mood fluctuations, reduce anxiety, and reframe negative thought patterns. It provides real, tangible tools for navigating hormonal ups and downs.
And if symptoms feel unmanageable — especially if you suspect PMDD — it’s important to talk to a healthcare provider. Treatment options range from lifestyle support to medication, hormone therapy, or antidepressants, depending on your needs.
You’re not overreacting — you’re human
Bottom line: You’re not alone in this. Your hormones might be making things feel messy, but there are real, science-backed ways to support yourself. And the more we talk about this, the less overwhelming it becomes.
So next time someone tries to brush off your emotions as “just hormones,” you can confidently say, “Yeah, and hormones affect everything — so let’s actually talk about them.”
Emmy Hayes Condon is a creative strategist and freelance copywriter. She has a diverse portfolio across Fortune 50 healthcare brands, FemTech startups, and independent beauty brands. On her journey of connecting the dots of wellness, she has launched her project, The Wellness Department, to explore all areas of holistic wellness, beauty, and health. She resides in Austin, Texas, with her husband and rescue mutt Grace, and enjoys “romantasy” books, current event podcasts, and learning how to perfect a classic caesar salad.