How to Alleviate Emotional PMS Symptoms

Overview

Premenstrual syndrome, commonly known as PMS, is a collection of symptoms presumed to be the result of changes in hormones prior to the start of the menstrual cycle. PMS can occur up to two weeks before the start of the cycle and symptoms can last through the end of the cycle. Symptoms vary from woman to woman. Some women never experience any symptoms. If you are experiencing emotional symptoms, there are steps you can take to alleviate them.

Step 1

Get six to eight hours of sleep each night. Getting adequate rest prevents mental exhaustion and susceptibility to stress, sadness or anxiety that you may be feeling as a result of changes in your hormone levels prior to your cycle.

Step 2

Avoid caffeine. Caffeine can exacerbate emotions because it is a stimulant. Avoiding caffeine prior to and during your cycle can help to equalize your mood.

Step 3

Eat fresh foods such as fruits and vegetables. Having an adequate vitamin and mineral intake provides you with energy to combat feelings of fatigue or mental exhaustion, common symptoms of PMS. Whether in a meal or as a snack, fruits and vegetables help to replenish your body with some of the nutrients that may be lost during your cycle.

Step 4

Exercise 20 to 30 minutes per day. Physical activity realigns your brain chemicals and hormones to help improve your overall mood and reduce the onset of mood swings from PMS. Exercise is also a distraction if you're feeling any sadness from changes in your hormones.

Step 5

Talk to someone you trust. Expressing your feelings, even briefly, can help you to feel better about a saddening or depressing situation. If your feelings of sadness or depression occur each month on or around your period, consider seeing a therapist. You may need to take an antidepressant such as Zoloft or an oral contraceptive (birth control pills) to help regulate hormone levels and stabilize your mood.

Step 6

Take natural supplements such as calcium or magnesium (in 1,000 milligram doses) to alleviate physical and sometimes emotional symptoms of PMS.