Finding Relief from Disruptive PMS Mood Changes

Understanding PMS Mood Changes and Finding Relief

It's no secret that PMS (premenstrual syndrome) can cause irritability, mood swings, anxiety, and depression for many women in the days leading up to their period. The hormonal fluctuations that occur during the menstrual cycle are to blame for these emotional PMS symptoms.

Why PMS Mood Changes Happen

During the second half of the menstrual cycle, estrogen and progesterone levels rise to prepare for a possible pregnancy. If no pregnancy occurs, these hormones drop abruptly, triggering the start of your period. This dip in estrogen and progesterone can cause changes in brain chemistry for some women, leading to symptoms like:

• Irritability
• Uncontrolled anger
• Crying spells
• Anxiety
• Sadness or depression
• Moodiness
• Changes in appetite and sleep patterns

The good news is that while these PMS mood swings can be disruptive, they are temporary and subside once your period starts and hormone levels even back out.

Finding Relief from PMS Mood Changes

If PMS mood changes are really impacting your life each month, there are some things you can do ease the symptoms:

• Track your cycle so you can pinpoint when PMS hits and be ready to cope with mood changes before they start.
• Make time for relaxing self-care activities like taking baths, meditating, or enjoying a massage.
• Reduce stress through yoga, deep breathing, gentle exercise, or keeping a journal.
• Get plenty of sleep to care for your body and stabilize shifting hormone levels.
• Sip herbal teas with soothing properties, like chamomile, passionflower, or lemon balm.
• Limit alcohol, sugar, and caffeine, which can worsen PMS mood symptoms.
• Try supplements like calcium, vitamin B6, or evening primrose oil.
• See a doctor about prescription medications if other remedies dont provide enough relief.

When to See Your Doctor

While some variability in mood before your period is normal, severe PMS mood changes that interfere with work, relationships, or your quality of life should be evaluated by your healthcare provider. They can check for underlying conditions that may be worsening your symptoms, like thyroid disorders, endometriosis, or clinical depression disorders.

If you experience any of the following, seek prompt medical care:

• Thoughts of suicide or self-harm
• Inability to carry out daily responsibilities due to PMS symptoms
• Feeling out of control emotionally or behaviorally
• Physical symptoms like chest pain, shortness of breath, fainting
• No improvement despite trying lifestyle changes and home remedies

Coping Strategies to Lessen PMS Mood Changes

Making a few key lifestyle adjustments can help you better manage the mood changes that come with your menstrual cycle. Here are some healthy coping strategies to try:

Pamper Yourself

Do little things just for you that provide comfort, joy, and relaxation. Schedule an at-home spa night complete with a DIY face mask, cozy pajamas, and your favorite movie or album. Treat yourself to a fancy cup of coffee, fresh flowers to brighten your space, or wear that special outfit that makes you feel confident.

Lean On Your Support System

Dont isolate yourself if you feel extra emotional or sensitive before your period. Spending quality time with people who care about you and make you feel supported can lift your mood. Turn to your partner, close friends, siblings, parents, or whomever you seek out when you need cheering up.

Keep Stress in Check

Stress can magnify PMS mood issues, so be proactive about managing stress in healthy ways. Make time for stress relievers like taking a walk outdoors, calling a friend, practicing yoga, working on a hobby, or keeping a journal. Learn to say no if your calendar feels too crowded.

Get Plenty of Sleep

Prioritize getting enough sleep, which allows your body to recharge and your brain hormones to recalibrate.Aim for 7-9 hours per night. Maintain a regular sleep-wake cycle and limit blue light exposure from phones/TVs before bed.

Nourish Your Body

Eat plenty of fruits, vegetables, whole grains, plant-based protein and healthy fatsto stabilize blood sugar and energy levels. Stay hydrated by sipping water throughout the day. Limit sugar, caffeine and alcohol which can worsen PMS mood changes.

Move Your Body

Engage in regular physical activity - like a 30-minute walk, swim, dance session or bicycle ride - to reduce PMS bloating and boost feel-good endorphins.

When to Seek Medical Care

While some PMS mood variability is normal, more severe symptoms warrant a discussion with your healthcare provider to explore treatment options, including:

• Prescription antidepressants or anti-anxiety medication
• Birth control pills to stabilize fluctuating hormones
• Supplements like calcium, vitamin B6, chasteberry extract
• Cognitive behavioral therapy (CBT) to develop coping skills

Seek prompt medical attention if you have thoughts of self-harm, are unable to carry out daily responsibilities, feel out of control, or experience warning signs like chest pain or fainting.

You don't have to suffer through painful periods or PMS mood changes month after miserable month. Have an open conversation with your healthcare provider about all your symptoms so you can work together to find the best treatment solutions for your individual needs and improve your quality of life.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.