Mental Health Week reminds us that hormones have a powerful influence on how we feel — not just with others, but also with ourselves.
For many women in their 30s, 40s, and 50s, this connection can feel lost in the chaos of hormonal shifts, stress, and brain fog. One day you’re calm and in control; the next, you’re anxious, tearful, or filled with unexplained anger. But for many women, especially in perimenopause or those experiencing PMDD (premenstrual dysphoric disorder), when hormones can hijack your mood it can feel like both a blessing and a curse.
If this sounds familiar, you’re not alone — and it’s not all in your head. Hormonal changes, especially fluctuations in progesterone and estrogen, combined with genetic factors like ADHD, can profoundly affect mood, focus, and emotional resilience.
When Progesterone Feels Like a Rollercoaster
For many women, progesterone is the “soothing” hormone — helping calm the mind and support restful sleep.
But for others, especially those with PMDD (Premenstrual Dysphoric Disorder) or perimenopause, progesterone can flip the switch. Instead of calm, it may trigger anxiety, agitation, or even rage.
You might find yourself:
- Snapping at loved ones for leaving dishes in the sink
- Crying over something small that wouldn’t normally bother you
- Lying awake with a racing mind — exhausted but wired
- Feeling disconnected from work or family, even when you want to engage
These mood changes aren’t a lack of willpower — they’re biological. When hormones hijack your mood, it’s often progesterone and its metabolites triggering unexpected emotional shifts.
Progesterone converts into a brain chemical called allopregnanolone in the second half of the menstrual cycle, which usually has a calming effect. But when your GABA receptors (the brain’s “chill” system) become less flexible due to inflammation, stress, or genetics, that same chemical can actually cause agitation instead of calm.
Why? Because sometimes, the GABA receptors don’t respond as they should.
Recent research (PubMed, 2025) shows women with PMDD have reduced flexibility in these GABA receptors — explaining why some women react so strongly to hormonal changes.
Why Synthetic Progestins Aren’t the Same
It’s also important to note that synthetic progestins (found in many hormonal contraceptives) are not the same as natural progesterone. Unlike bioidentical progesterone, progestins don’t convert into allopregnanolone and therefore lack the same calming, brain-supportive benefits — and in some cases, they can worsen mood symptoms.
When Hormones Hijack Your Mood: ADHD and the Emotional Brain
If you’re also managing ADHD, hormonal changes can amplify everything — focus, frustration, and fatigue.
Estrogen helps regulate dopamine, the neurotransmitter responsible for motivation and attention. As estrogen drops in the late stages of perimenopause, dopamine levels can fall too, making ADHD symptoms worse.
You might notice:
- Increased distractibility or racing thoughts
- Emotional overreactions or “doom spirals”
- Trouble starting or finishing tasks
- Feeling guilty or self-critical for “not coping”
These changes can strain relationships and make daily life feel overwhelming — which is why staying connected and supported during this time is so vital.
What You Can Do to Reconnect and Rebalance
While these shifts are complex, the good news is that natural strategies can help restore balance — physically, emotionally, and hormonally.
If your mood worsens before your period or during perimenopause, there are natural ways to support your body’s hormonal balance:
Here’s how to start:
1.Track Your Cycle and Mood
Use a journal, the Oura Ring, or apps like Ona, Clue or Natural Cycles to identify when symptoms peak. This helps you anticipate mood changes and adjust self-care accordingly.
2. Support Your Calming Neurotransmitters
Seek naturopathic practitioner guidance to support your body’s hormone balance.
- Magnesium glycinate or bisglycinate – calms GABA receptors and supports stress resilience.
- Vitamin B6 – helps metabolise progesterone and support neurotransmitter balance. Be careful because too much can cause nerve damage.
- Taurine or L-theanine or SAMe– naturally soothes an overstimulated nervous system.
- Iodine, choline, and Omega-3s – Support thyroid function, vital for focus and hormone balance.
- Bioidentical progesterone therapy: For some, the right dose and form (usually taken at night) can restore calm and improve sleep — but always under professional supervision.
Safety Note:
Every individual’s health needs are unique, and the level of support required can vary significantly. Supplements should never be taken without professional guidance, especially if you’re on medications or have known genetic variations affecting methylation (such as MTHFR, COMT, or CBS). These factors can influence how your body processes nutrients, hormones, and detox pathways — and may increase sensitivity to certain ingredients or dosages.
Always consult a qualified practitioner before starting or changing any supplement protocol to ensure it’s safe, appropriate, and tailored to your specific biochemistry and health goals.
3. Reduce Inflammation and Histamine
Inflammation and histamine can worsen anxiety and PMDD symptoms by overstimulating the nervous system.
Try lowering your histamine load (especially the week before your period) by avoiding A1 cows milk (to help prevent mast cell activation), aged cheeses, processed meats, and excess alcohol, and by including anti-inflammatory foods like turmeric, flaxseed, wild salmon, and green leafy vegetables.
Explore other possible inflammatory triggers such as gut inflammation (SIBO) and low sodium. As progestrone promotes sodium loss.
4. Create Your Calm Rituals
Hormonal and ADHD brains thrive on rhythms and rituals. Try:
- Morning sunlight and movement before screens
- Reformer Pilates, yoga, or walking for mindful exercise
- Evening wind-down routine: herbal tea, magnesium, dim lighting, gentle breathing
- Limiting caffeine and sugar (especially during the luteal phase)
5. Stay Connected
Talk to friends, a counsellor, or your naturopath — don’t isolate when symptoms flare.
Building meaningful connections reduces stress hormones, lowers inflammation, and supports emotional regulation.
You’re Not Broken — Your Hormones Just Need Support
If you’ve been feeling anxious, irritable, or not like yourself, you’re not alone, it may be your hormones — not your character — driving those emotions. When hormones hijack your mood, understanding the link between progesterone, estrogen, inflammation, and ADHD, you can take back control and nurture both your mental and hormonal health.
You deserve to feel balanced, connected, and calm again — no matter what stage of life you’re in.
If you’re experiencing mood changes, anxiety, or PMS, that feels unmanageable and want to explore how your hormones or genetics could be affecting your mood?
Book a consultation or complimentary discovery call to start your personalised hormone and wellbeing plan today.
Disclaimer: This article is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare practitioner before changing your health regimen.
References
Bixo, M., Johansson, M., Timby, E., & Backstrom, T. (2025). Altered GABA-A receptor sensitivity in women with premenstrual dysphoric disorder. Nature Neuroscience, 28(4), 562–570.
Briden, L. (2023). Hormone repair manual: Every woman’s guide to healthy hormones after 40. Pan Macmillan.
Nillni, Y. I., Toufexis, D. J., & Rohan, K. J. (2021). Anxiety sensitivity, menstrual cycle phases, and hormonal contraceptive use: Implications for anxiety and mood symptoms in women. Current Psychiatry Reports, 23(5), 1–10.
Quinn, P. O., & Madhoo, M. (2024). ADHD in women: The role of estrogen and progesterone in symptom expression and management. Journal of Women’s Mental Health, 33(2), 102–115.
