Helping your teen with PMS mood swings
Understanding how to support your teen
Quick summary
- PMS is very common in teens and can cause mood swings, cramps, tiredness, and emotional sensitivity in the week before their period
- Gentle remedies like exercise, sleep, balanced meals, heat pads and screen breaks can help ease symptoms and support their mental health
- If symptoms are severe or disruptive, encourage them to track patterns in the luna app and speak to a doctor to explore further support options
If your usually cheerful teen suddenly turns moody, snappy, or tearful every month, it’s completely normal to wonder – is this just typical teen stuff, or is something else going on?
PMS mood swings can be confusing and frustrating for both you and your teen.
But with the right understanding, some compassion, and a few helpful tools, you can guide your teen through the stormier days of their cycle and help them feel more in control of their changing body.
Is PMS in teens very common?
Yes, PMS (premenstrual syndrome) is very common in teens, especially during the first few years after starting their period.
As hormone levels fluctuate across the menstrual cycle, many teens experience both physical and emotional symptoms in the week or so before their period.
These changes can be more intense in early adolescence because the body is still adjusting to regular hormone patterns and other pubertal changes
According to the NHS, feeling low, tired, and having mood swings are some of the most common complaints.
That said, how a teen experiences PMS can vary greatly – some may feel a little more sensitive, while others might experience anxiety, irritability, or even low self-esteem.
Symptoms of PMS in a teenage girl
PMS can look different from one teen to another, but common symptoms often include:
- Mood swings
- Feeling sad, anxious, irritable or more sensitive
- Bloating or stomach cramps
- Breast tenderness
- Headaches
- Changes in appetite (food cravings or reduced appetite)
- Trouble sleeping
- Acne breakouts
- Difficulty concentrating or feeling mentally “foggy”
These symptoms usually begin in the week before the period starts and fade away once menstruation begins.
If your teen is consistently struggling with any combination of these symptoms each month, it’s likely PMS, not just “being dramatic.”
Tracking symptoms with a period tracker app can help spot patterns and provide useful information if you ever decide to consult a doctor.
Natural remedies for teenage PMS
While PMS can’t always be prevented, there are several natural ways to help ease your teen’s symptoms and mental health.
The goal isn’t to eliminate every emotional dip, but to help your teen feel more supported, balanced, and in control.
Here are some teen-friendly natural remedies to try:
- Exercise helps release endorphins and reduce stress, even if it’s just a walk or stretching – learn how to motivate your teen to exercise
- Help them avoid high-sugar snacks and encourage balanced meals with protein, fibre, and healthy fats
- Hormones and moods are much harder to regulate on 5-6 hours of sleep – aim for 8-10 hours of sleep a night
- A hot water bottle or heat pad can soothe cramps and reduce tension
- Breathing exercises, journaling, or herbal teas (like chamomile or peppermint) can help ease anxiety and irritability
- Too much time on phones or social media can add to emotional stress – encourage breaks when possible
When to speak to a doctor about PMS mood swings
PMS mood swings can be tough, but they shouldn’t be disruptive every month.
It’s a good idea to check in with a doctor if:
- Mood swings are severe or lead to outbursts, isolation, or low moods that don’t go away after the period starts
- Symptoms interfere with school, friendships, or everyday life
- There are signs of anxiety, depression, or other mental health concerns
In some cases, doctors may recommend lifestyle changes, talking therapy, or medication to help regulate symptoms.
Having a record of your teen’s symptoms, which they can keep track of in the luna app, can make that conversation easier.
Helping your teen feel understood
Hormones, mood swings, and body changes can leave your teen feeling like they’re the only one going through it.
But they don’t have to figure it all out on their own.
Your support is essential, but giving them access to a community where they can learn more about these changes can make a big difference.
So why not introduce your teen to a space created just for them?
luna is a judgement-free app that helps young people understand their bodies, moods, and cycles, in a way that works for them
From learning what PMS really means to reading moderated, anonymous questions from others their age, luna is a gift you can give to your teen that offers the tools (and confidence) to take care of themselves.
How we created this article:
luna's team of experts comprises GPs, Dermatologists, Safeguarding Leads and Junior Doctors as well as Medical Students with specialised interests in paediatric care, mental health and gynaecology. All articles are created by experts, and reviewed by a member of luna's senior review team.
Sources:
NHS "PMS (premenstrual syndrome)" | Accessed 29.07.25
https://www.nhs.uk/conditions/pre-menstrual-syndrome/Find out about trends when your teen does
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