PMS & Stress: The Rollercoaster We Didn’t Buy Tickets For

Picture this: You’re already juggling a million things—work deadlines, dishes in the sink, group texts you haven’t answered in days—and suddenly your emotions go full chaotic energy. One minute you’re teary over a TikTok cat, the next you’re rage-cleaning the kitchen like it personally betrayed you. Sound familiar?

If so, welcome to the magical land of PMS and stress , where your hormones go off-roading and your nervous system is just trying to hang on.

Let’s break down what’s actually going on in your body, why this combo is so much more than “just hormones,” and how you can start to feel like yourself again—even when your cycle says otherwise.

Here’s the deal: PMS (aka premenstrual syndrome) and stress aren’t just partners in crime—they’re co-conspirators. Stress can make PMS symptoms worse, and PMS can crank up your sensitivity to stress. Cool.

According to the American College of Obstetricians and Gynecologists, over 85% of women experience at least one PMS symptom each month. And we're not just talking about cramps or cravings. We’re talking mood swings, irritability, fatigue, anxiety, sadness, and more (1).

Add in chronic stress—which nearly 50% of women say has increased in the last five years (2)—and you've got a recipe for feeling like you're constantly on the verge of a meltdown.

Let’s talk hormones. (We promise to keep it real and not sound like a science textbook.)

During the second half of your menstrual cycle—aka the luteal phase —your levels of estrogen drop and progesterone rises (3) . Progesterone is meant to be calming (like the glass of wine of the hormone world), but if your body is under stress, your system may prioritize pumping out cortisol instead of progesterone. That imbalance can throw your whole vibe out of whack.

Plus, cortisol can mess with your serotonin , a brain chemical that helps regulate mood (4). And guess what? Estrogen helps serotonin do its job (5). So when estrogen dips and stress is high, your mood can tank.

• Stress → more cortisol (6)
  
  

• More cortisol → less progesterone
  
  

• Less progesterone + low estrogen → mood swings, irritability, anxiety (7)
  
  

• And the cycle continues. (Literally.)

If any of these hit a little too close to home, you’re not imagining things:

• Emotional sensitivity (aka crying at dog food commercials)
  
  

• Feeling anxious or on edge
  
  

• Trouble sleeping, even when exhausted
  
  

• Low energy or complete burnout
  
  

• Intense cravings (hello, carbs and chocolate)
  
  

• Feeling angry or snappy for “no reason”
  
  

• That general “I hate everything and everyone” phase
  
  

You might feel like you're falling apart, but actually—your body is just waving a big red flag that it needs some TLC.

Let’s kill this narrative once and for all: You're not weak or dramatic for feeling everything more deeply before your period. You are biologically wired to be more sensitive during this phase—and that’s not a flaw. It’s information.

PMS is your body’s way of saying, “Hey, something’s off.” And when you’re under chronic stress, your system has a harder time keeping hormonal shifts in check. That’s not something you fix with willpower—it’s something you support with care.

Your luteal phase is not the time to overachieve. This is your “slow down, do less, and be gentle with yourself” window. Aim for at least 7–8 hours of sleep, and don’t feel guilty for saying no.

Not just chocolate (though you can have chocolate). During PMS, your body benefits from:

• Magnesium – helps regulate mood and reduce bloating (8)

• Calcium – shown to decrease PMS symptoms like fatigue and mood swings (9)

• B vitamins – particularly B6, which supports mood and hormonal balance (10)

We’re not saying you have to train for a marathon. A brisk walk, yoga flow, or dance session in your kitchen counts. Movement supports endorphins, helps manage cortisol, and can ease cramps too.

You do not have to attend every event, answer every text, or smile through everything. Protect your peace like it’s your job.

If your PMS symptoms are running the show, adding targeted support like magnesium glycinate or adaptogens (hi, ashwagandha, rhodiola, and saffron!) may help balance hormones and calm your stress response. Enter She’s Sleepy and Miss Bliss!

Legendairy Milk’s supplement lineup is designed with your hormonal landscape in mind—because feeling like yourself shouldn’t be a monthly mystery.

Use a period tracking app or good ol’ pen and paper to log how you feel throughout your cycle. Noticing patterns can help you plan ahead and actually give yourself grace during the hard days.

Let’s stop pretending that PMS is just “part of being a woman” and we should all suffer through it in silence.

The truth? You’re not meant to feel like a stranger in your own body every few weeks. You’re not supposed to white-knuckle your way through mood swings or pretend you're fine when your system is screaming otherwise.

You deserve to understand your body. You deserve support. And you’re 1000% not alone in this.

Whether you’re crying over spilled coffee, rage-texting your partner, or hiding in the bathroom just to breathe—you are doing your best. And that is more than enough.

Your hormones are powerful—but so are you. And while you can’t exactly pause your cycle, you can start listening to your body, working with your hormones, and showing yourself the same compassion you give everyone else.

Because managing PMS and stress isn’t about perfection. It’s about support, tools, and a whole lot of grace.

Join our community @legendairywomen for real talk, expert insights, and a whole lot of support. Because when women come together, there’s nothing we can’t do. 💪💖

1. American College of Obstetricians and Gynecologists. (2021). Premenstrual Syndrome (PMS). Retrieved from https://www.acog.org/womens-health/faqs/premenstrual-syndrome
   
   

2. McKinsey & Company. (2022). Women in the Workplace. Retrieved from https://www.mckinsey.com/featured-insights/diversity-and-inclusion/women-in-the-workplace
   
   

3. https://www.sciencedirect.com/topics/veterinary-science-and-veterinary-medicine/luteal-phase

4. https://pubmed.ncbi.nlm.nih.gov/12467090/

5. https://journals.lww.com/menopausejournal/abstract/1999/06010/relationship_between_estrogen,_serotonin,_and.15.aspx

6. https://pmc.ncbi.nlm.nih.gov/articles/PMC6371989/

7. https://pmc.ncbi.nlm.nih.gov/articles/PMC6831719/

8. Journal of Women’s Health. (2020). The Role of Magnesium in Premenstrual Syndrome. Retrieved from  https://pubmed.ncbi.nlm.nih.gov/32027255/
   
   

9. Nutrition Reviews. (2017). Calcium and vitamin D supplementation and premenstrual syndrome symptoms. Retrieved from https://academic.oup.com/nutritionreviews/article/75/6/403/3816728

10. https://pmc.ncbi.nlm.nih.gov/articles/PMC6770181/