Premenstrual syndrome (PMS) affects millions of women worldwide, often bringing with it a range of physical and emotional symptoms that can disrupt daily life. Premenstrual syndrome (PMS) can cause mood swings about a week before your period. You might wake up in great spirits but find yourself becoming irritable an hour or two later for no reason. This is likely related to hormonal fluctuations.
Other emotional symptoms of PMS can include:
- sadness
- irritability
- anxiety
- anger
Understanding PMS and its Impact on Mental & Physical Health
Experts aren’t sure about the exact cause of PMS, but it’s likely linked to hormonal fluctuations that happen during the second half of the menstrual cycle. Ovulation happens about halfway through your cycle particularly changes in estrogen and progesterone levels, are believed to play a significant role. These hormonal shifts can affect neurotransmitters like serotonin and dopamine, which regulate m’’ood, leading to emotional ups and downs commonly associated with PMS. Mood swings are one of the most common and most severe PMS symptoms.
Strategies for Managing Mood Swings and Anxiety
1.Lifestyle changes
Several lifestyle factors also seem to play a role in PMS symptoms:
Exercise. Try to be active for at least 30 minutes more days of the week than not. Even a daily walk through your neighborhood can help with feelings of sadness, irritability, and anxiety.
Nutrition. Try to resist the junk food cravings that can come with PMS. Large amounts of sugar, fat, and salt can all wreak havoc on your mood. You don’t have to cut them out completely, but try to balance out these foods with fruits, vegetables, and whole grains as it will help you to avoid drops in blood sugar, which can make you irritable.
Sleep. Not getting enough sleep can kill your mood if you’re weeks away from your period. Try to get at least seven to eight hours of sleep a night, especially in the week or two leading up to your period.
Stress. Unmanaged stress can worsen mood swings. Use deep breathing exercises, meditation or yoga to calm both your mind and body, especially when you feel PMS symptoms coming on.
2. Keep a Mood Journal: Tracking your emotions and symptoms throughout your menstrual cycle can provide valuable insights into patterns and triggers. By identifying specific times when mood swings or anxiety are most pronounced, you can better anticipate and manage them proactively.
3. Seek Support: Don’t hesitate to reach out to friends, family members, or a mental health professional for support during challenging times. Talking about your feelings and experiences with trusted individuals can provide validation, perspective, and practical advice for coping with PMS-related mood changes.
4.Explore Relaxation Techniques: Engage in activities that promote relaxation and stress relief, such as taking a warm bath, listening to calming music, or spending time in nature. Finding moments of peace and tranquility amidst the chaos of daily life can help soothe frazzled nerves and restore emotional balance.
5.Consider Herbal Supplements: Some herbal supplements, such as chasteberry (Vitex), evening primrose oil, and St. John’s wort, have been traditionally used to alleviate PMS symptoms, including mood swings and anxiety. However, it’s essential to consult with a healthcare provider before trying any new supplement to ensure safety and effectiveness.
Conclusion
Navigating the emotional rollercoaster of PMS can be challenging, but with the right strategies and support, it’s possible to manage mood swings and anxiety effectively. By prioritizing self-care, practicing stress management techniques, seeking support from loved ones, and considering therapy or plant – based supplements when necessary, you can cultivate resilience and empower yourself to weather the ups and downs of your menstrual cycle with grace and confidence. Remember that you’re not alone in this journey, and there are resources and strategies available to help you feel more balanced and in control of your mental health during this time.