Understanding Premenstrual Rage: A Path to Empowerment in the Inner Autumn
The premenstrual phase of the menstrual cycle, lovingly referred to as the “inner autumn,” is a time of profound emotional and physical transformation. This period often brings heightened emotions, and one that frequently emerges is rage. While premenstrual rage is often misunderstood and shamed, it carries within it the seeds of self-discovery and empowerment. By exploring the roots of this emotion and learning to manage it with compassion, we can reframe it as an opportunity to deepen our connection with ourselves.
What is Premenstrual Rage?
Premenstrual rage is an intense emotional response that many individuals experience in the days leading up to menstruation. Often dismissed as “just hormones,” this emotion actually stems from a complex interplay of physiological, emotional, and even societal factors. During the inner autumn phase, shifting hormone levels, particularly a drop in progesterone and estrogen, contribute to increased sensitivity, irritability, and emotional volatility.
However, premenstrual rage is not simply a hormonal quirk. Red School, an organisation dedicated to menstrual education and empowerment, reframes this as a “disruptive power,” calling attention to unmet needs, unresolved tensions, or unacknowledged truths in our lives. It is a signal that something requires our attention, a kind of inner fire urging us to confront areas of misalignment or neglect.
The Societal Stigma Around Premenstrual Rage
Society tends to view emotional expressions during the premenstrual phase with dismissal or disdain, often labelling them as irrational or overly dramatic. Such stigma not only trivialises these genuine experiences but also perpetuates harmful stereotypes about menstruating individuals.
This stigma can make it harder to acknowledge and process premenstrual rage. Many are conditioned to suppress or apologise for their feelings rather than explore their underlying causes. This suppression can lead to a buildup of emotional pressure, creating more frustration and discomfort.
It’s time to challenge these narratives and honour the inner autumn as a natural, even necessary, part of the menstrual cycle. Recognising the strengths in this phase can help disarm the stigma and empower individuals to approach their emotions with wisdom and care.
The Transformative Power of Rage in the Inner Autumn
Rather than viewing premenstrual rage as a burden, it can be helpful to see it as an opportunity for growth. Red School offers a perspective that flips the script on premenstrual challenges, encouraging us to dignify this phase instead of shaming it. Here’s how premenstrual rage can serve as a tool for transformation:
Illuminating the Forgotten Self
- The inner autumn is a time when the body and mind become acutely sensitive, shining a light on parts of ourselves we might have been neglecting. Rage may surface as our inner world seeks acknowledgment. Perhaps we’ve been saying “yes” to too many demands or ignoring our own desires in favour of pleasing others. These emotions call us back to the parts of ourselves that need nurturing.
Unleashing Intuitive Insight
- During this phase, our instincts sharpen, and we can connect with a profound sense of knowing. Red School describes this as an “embodied intelligence” that allows us to discern truths about our lives, often without being able to articulate exactly how we know. Rage can be a spotlight on boundaries that need reinforcing or situations that no longer serve our well-being.
Reclaiming Vulnerability
- Premenstrual sensitivity opens the door to vulnerability, and while this can feel overwhelming, it’s also deeply humanising. It allows us to recover our connection to the world and others. By feeling our emotions fully, we can discover greater compassion for ourselves and, ultimately, those around us.
Practical Strategies for Managing and Honouring Premenstrual Rage
Learning to work with, rather than against, premenstrual rage begins with acknowledgment and care. Here are some practical ways to manage and honour your emotions during the inner autumn phase:
Track Your Cycle
Charting your menstrual cycle can help you identify patterns and anticipate emotional fluctuations. Understanding when your inner autumn begins lets you prepare yourself emotionally and physically for this phase. Apps, journals, or even simple calendar notes can be powerful tools.
Create Space for Rest
- This phase is not the time to push yourself beyond your limits. Instead, embrace rest and introspection. Prioritise quiet, restorative activities like reading, meditating, or spending time in nature. Allow yourself permission to pull back from demanding social obligations.
Practice Radical Self-Compassion
- Harbouring harsh self-judgment during this time only amplifies discomfort. Approach your emotions with understanding and kindness. Remind yourself that your rage is valid and carries an important message. A simple mantra such as, “I honour my feelings and trust they will guide me,” can help create a mindset of acceptance.
Express Your Feelings
- Journaling is an excellent way to channel intense emotions, allowing you to reflect on your triggers and gain clarity. Alternatively, you might try creative outlets like painting, dancing, or singing. Physical expressions, such as yelling into a pillow or engaging in a high-energy workout, can also provide release in a safe and constructive way.
Set Boundaries
- The inner autumn often brings heightened awareness of what isn’t working in your life. Use this insight to set boundaries that protect your energy and emotions. Learn to say “no” to tasks or commitments that feel overwhelming or unaligned with your needs during this time.
Seek Support
- If premenstrual rage feels unmanageable, don’t hesitate to seek help from a trusted friend, counselor, or therapist. Opening up about your experience can ease the burden and provide new insights into coping strategies.
Redefining Premenstrual Rage as a Strength
By reframing premenstrual rage as a gift rather than a flaw, we cultivate self-awareness and resilience. This approach dismantles the outdated perception of this phase as a source of weakness and helps us recognize its potential for personal empowerment.
Your rage is not an enemy; it’s an ally calling you to tend to your inner needs, to honor your intuition, and to reclaim your authentic self. It’s through this deep work that we can transform the discomfort of inner autumn into a season of growth and self-renewal.
When we honor premenstrual rage, we create space for profound self-discovery, holistic healing, and the kind of empowerment that only comes from listening closely to what our bodies and emotions are trying to tell us. What might begin as frustration can become a powerful force for alignment and inner peace if we give it the attention it deserves.
CYCLES & SEASONS FREE JOURNALING WORKSHOP
Join me for my free monthly journaling workshop and discover a gentle, nourishing way to reconnect with yourself.
Together, we’ll explore the cycles and seasons of the menstrual cycle, giving you space to reflect, grow, and find clarity. This is your moment to pause, breathe, and go deeper into the heart of who you are.
Cycle & Seasons is your invitation to pause, reflect, and honour these rhythms through the practice of an imaginative journaling process.
Sessions are online via Zoom
The Last Tuesday Of The Month
7:30 pm – 8:30 pm GMT
