Not all women experience premenstrual syndrome, or PMS. For those who do, symptoms typically begin five to 11 days prior to the start of the menstruation and subside soon after menstruation begins. According to the National Institutes of Health, as many as 75 percent of menstruating women suffer from PMS symptoms. In addition to physical symptoms, the emotional symptoms of PMS often disrupt a woman's life, and can include anxiety, depression, mood swings, tearfulness, difficulty concentrating and irritability.
Lifestyle Changes
Making some lifestyle changes may help reduce emotional symptoms of PMS. Leading up to your period, cut back on caffeine consumption, as excessive caffeine use can lead to tension and irritability. According to FamilyDoctor.org, you should also reduce alcohol use before your period, as it can contribute to a depressed mood. Try eating numerous small meals during the day instead of three large meals. This could help you maintain steady energy, stable mood and concentration throughout the day. Aim for eight hours of sleep each night, and try to work in 30 minutes of exercise during the day. Calcium, vitamin B6 and magnesium supplements could help reduce symptoms, according to the National Institutes of Health.
Relaxation and Coping Techniques
Some women find relief from certain emotional symptoms by incorporating different relaxation techniques into their regular routines. Practicing yoga or meditation could help reduce stress and anxiety during your premenstrual phase. Progressive muscle relaxation exercises or massage could help you find relief from tension. The National Women's Health Information Center suggests developing coping skills to manage your emotions during this time. When feeling overwhelmed, take a walk, write in a journal or call a friend.
Oral Contraceptives
Many women experience relief from PMS symptoms when using oral contraceptives, but results vary. The birth control pill keeps you from ovulating and helps you maintain more stable hormone levels over the course of your cycle. This hormonal stability could lead to fewer emotional and physical symptoms of PMS.
Antidepressants
Antidepressant medications can be beneficial for women with more severe PMS symptoms. Selective serotonin reuptake inhibitors, or SSRIs, can help reduce anxiety, depressed mood and irritability for some women. According to the Mayo Clinic, doctors typically prescribe antidepressant medications for daily use, but might prescribe them for periodic use when treating women with PMS.
Track Your Symptoms
According to the National Women's Health Information Center, it's a good idea to track PMS symptoms over the course of several menstrual cycles. Your symptom log can help your doctor diagnose PMS and recommend appropriate treatments. It can also help you become aware of your emotional symptoms and possible triggers. This can help you avoid your triggers and reduce symptom occurrence.
