Every month I have one day just before my period starts where my emotions are just out of control. I spend the day with an extreme levels of anger, sadness and feeling constantly on the verge of tears, which is very out of character for someone who is generally very chilled. When this lands on a day when I'm not working I will just cancel plans and have a quiet day at home, but when it lands on a work day it is awful. I work in an extremely male dominated environment so there's not a huge amount of understanding and I don't have the option of taking a sick day (I'm a contractor).
I had one of these days yesterday, then got allocated a physically demanding manual labour task to do which is completely out of my job role and lasted most of a 12 hour shift in bad conditions. I didn't take this very well and spent the entire day struggling to hold it together. Various people noticed, including my supervisor and, although nobody has directly said anything, it is clear it's been spoken about among my colleagues and they are viewing it as me being unreasonable and having a tantrum at getting a job I didn't like. To be clear, I did the job to the best of my ability (and have the sore muscles and feet today to prove it) and never actually complained to anyone other than my closest work friend. I was just unusually quiet and it was obvious from my body language that I wasn't happy.
On a good day I know I would've been a lot more resilient and managed to view it in a more positive 'doing my bit to help out' kind of way, but the hormonal emotions made it absolutely impossible to think that way or stop my mood spiralling. Does anyone have any tips on how to manage these emotions in future? Are there any vitamins/supplements that have helped or any mindfulness/psychology ways of helping control it? Hormonal birth control isn't an option, I've tried several options and it makes things significantly worse.