How To Naturally Manage Rage

Feeling rage? You're not alone. Whether it’s tied to hormonal shifts from PMS, PMDD, perimenopause, or the intense demands of parenthood, feeling anger—even overwhelming rage—is a normal human experience. Often, society stigmatizes strong emotions, especially in women, but understanding why these feelings arise and how to manage them can help you navigate these intense emotions with compassion.

Why Do We Feel Rage?

First, let’s acknowledge that feeling angry or furious at times doesn’t make you “bad” or “wrong.” Anger is a natural emotional response, often indicating that something needs attention, like unmet needs, stress, or underlying frustration. When hormonal shifts related to PMS, PMDD, or perimenopause add to this mix, emotions can feel even more intense.

During PMS and PMDD, fluctuations in estrogen and progesterone can affect neurotransmitters in the brain, particularly serotonin, which influences mood. In perimenopause, these hormonal changes become more unpredictable, leading to mood swings, irritability, and sometimes, uncontrollable rage. Add the daily stressors of parenthood—lack of sleep, endless responsibilities, and the emotional labor—and it’s no wonder we sometimes feel like we’re going to explode.

Here are some natural ways to manage rage while honoring your emotions:

1. Practice Mindful Awareness

Recognising when you're on the verge of a rage storm can make all the difference. Mindfulness is about becoming aware of your thoughts and feelings without judgment. When you notice those first flickers of anger, take a few deep breaths. Ground yourself by focusing on your breath, your surroundings, or a simple activity like having a cup of tea. Take time to focus on the heat of a cup of tea in your hand, the aroma, the flavour - this moment of pause can help you decide how to respond rather than react.

2. Embrace Movement

Physical movement is one of the best ways to release pent-up emotions, including anger. When you're feeling the onset of rage, try moving your body—go for a brisk walk, dance around the living room, or hit a yoga mat. Exercise increases the production of endorphins, which are natural mood boosters. It doesn’t have to be intense; even a gentle stretch can release tension and help your body process that buildup of frustration.  And it's even better if it's exercise that you enjoy.

3. Prioritise Sleep and Rest

The link between exhaustion and irritability is well-known. During PMS, PMDD, and perimenopause, sleep disturbances are common, which can exacerbate feelings of rage. Similarly, sleep deprivation is a common reality in parenthood. Prioritizing sleep—even if it’s just short naps when possible—can improve emotional regulation. If getting a full night’s sleep isn’t realistic, try power naps or at least moments of rest throughout the day. Over time, a well-rested body handles stress and anger more effectively.

4. Harness Nutrition

The food and drinks we consume play a big role in how we feel emotionally. A diet rich in whole foods, including plenty of fruits, vegetables, whole grains, high hydration and lean proteins, can help stabilise mood. Omega-3 fatty acids, found in foods like salmon, walnuts, and flaxseeds, have been shown to support brain health and reduce mood swings. Magnesium, which can be found in spinach, almonds, and dark chocolate, is often recommended for women struggling with PMS-related mood issues. Certain herbs can help bring calm - chamomile and lavender are high in linalool and naturally relaxing, linked in studies to reducing anxiety and sress. These are in our Night Owl calming tea.  Spearmint has been shown to reduce testosterone levels, and is a key ingredient in our period support tea - Over The Moon.  Some people find that supplements like vitamin B6, calcium, and evening primrose oil may help with hormonal fluctuations, though it’s always best to consult a healthcare professional before adding supplements.

5. Express Your Emotions

Bottling up your emotions often makes them worse and this can be particularly destructive during parenthood. Finding a healthy outlet for expression can help diffuse the intensity of rage. Journaling is one way to get your feelings out on paper without worrying about judgment. Talk therapy or counseling can also be invaluable for navigating the complex emotions tied to hormonal changes or the demands of parenthood. Even venting to a trusted friend or partner can be a relief.

6. Create Boundaries and Say No

A key contributor to feelings of anger is being stretched too thin. If you're always saying "yes" to others, your needs might be getting pushed aside, which can lead to resentment and, ultimately, rage. Whether you’re dealing with the emotional rollercoaster of perimenopause or the unrelenting demands of parenthood, setting boundaries is essential. It’s okay to say no, to ask for help, and to carve out time for yourself, even if it feels selfish.

7. Practice Self-Compassion

Perhaps most importantly, give yourself permission to feel what you feel. The hormonal and emotional upheaval of PMS, PMDD, perimenopause, and parenthood is real, and sometimes rage is part of that process. Instead of beating yourself up for it, offer yourself compassion. You’re doing your best in a difficult situation, and that’s more than enough.

Rage is a normal response to overwhelming circumstances, whether driven by hormonal shifts or the pressures of daily life. Instead of suppressing or feeling ashamed of it, learn to recognise it, embrace it as part of your human experience, and manage it with mindfulness, movement, good nutrition, and emotional expression. When you give yourself grace, the path to balance and well-being becomes much clearer.