PMS Crying: Handling It Naturally & Healthily

Why do I cry during PMS?

PMS crying is so embarrassing! How do I stop it? 

Should I always hold back the tears??

How do I manage my mood long-term?

My partner cries a lot during PMS. How can I make them feel better?

It isn’t just crying – PMS gives me feelings of depression. What can I do?

It’s happening. Here come the waterworks… again. If you find yourself weeping like it’s the end of Marley & Me, but lacking a legitimate reason, it could be your PMS. This is normal and happens to many people around their period. We’re taking a closer look at why it occurs, how to avoid it (sometimes) and how to cope with it in a healthy way when there’s no stopping it…

Why do I cry during PMS?

Around 75% of people with periods experience a range of PMS symptoms. For some, their burden is cramps, or acne, or sleep problems. For others, it’s all about mood swings – hello unwanted tears! If you feel sad, anxious or irritated by everything around you in the first few days of your period, you’re not alone.  

Crying for no reason (even when you weren’t aware you felt sad) can be a tough symptom to handle, particularly when in a challenging environment like a work meeting or party, and the feeling can be intensified by the stress of a situation. 

As with many PMS symptoms, it’s all thanks to hormones. When estrogen and progesterone levels drop after ovulation, this also reduces the level of serotonin in our system, which is responsible for regulating our mood, appetite and sleep. Low serotonin levels can lead to feelings of sadness, even if there’s nothing to be sad about, and change our eating and sleeping patterns which can affect our energy levels and mood – it’s a vicious cycle. 

PMS crying is so embarrassing! How do I stop it? 

Firstly, there’s absolutely nothing to be embarrassed about – crying is a normal human emotion that can actually release feelings of tension and make us feel better. While there is an argument for workplaces being more open to people with periods working around any symptoms they have (yes, crying is a symptom), we also know that you’re typically going to want to avoid crying at random work meetings, social events and other inconvenient places.  

Stopping crying is a bit like stopping a sneeze – sometimes if it’s got to come out, it’s got to come out! However, you can try these tips to stop it: 

• Turn off Adele, for starters 
• Take a few deep breaths to calm yourself and lower your stress levels
• Leave a stressful situation or conversation, and take a few minutes alone to collect your thoughts
• Make a power stance (you know, like Wonder Woman) to help you feel more in control and confident. This may sound silly, but there is research to support the idea that ‘power posing’ makes a big difference to your hormones and how you feel
• Communicate with the person who has triggered your tears. Sometimes lack of ability to express how you’re feeling can make you frustrated, so turn your tears into words and make it clear what you want and need from the people around you 
• Go for a walk or do some exercise to raise endorphins and counteract feelings of sadness 

Should I always hold back the tears??

Absolutely not! Let it out! Go full Bridget Jones. There are actually benefits to crying: a 2014 study found that crying can have a self-soothing effect, activating the parasympathetic nervous system (PNS) which is responsible for relaxation. Further research found actually shedding tears releases oxytocin and endorphins, which helps reduce pain, promote wellbeing and improve sleep. 

How do I manage my mood long-term?

If your mood fluctuates through the month and you need a long-term solution for excessive crying, there are lifestyle changes that could help regulate your hormones and mood:

• Avoid junk food and switch to foods that can reduce feelings of depression, like fish rich in omega-3 fatty acids
• Exercise regularly to boost endorphins and improve mood. Try to do this often to maintain a stable mood 
• Laugh regularly. Scheduling time with friends or doing activities that make you feel good can really help. Watch a funny movie, join a dance class, whatever will give you that happiness boost to sustain you through the low mood spells
• Reduce stress levels with activities like meditation and yoga, to boost serotonin and increase feelings of wellbeing 
• Focus on your nighttime routine to improve sleep, which has a huge effect on mood. Avoid caffeine, turn off screens an hour before bed, and read to wind down

My partner cries a lot during PMS. How can I make them feel better?

Excessive or uncontrollable crying can be a frustrating symptom for the person it’s happening to, and for others around them. It’s important for your partner to know their feelings are valid and being heard, even if they’re PMS-related. Listen to what’s bothering them, do what you can to help relieve their stress, and encourage them to take steps to feel better, like getting an early night, doing an activity together to boost their mood, or just giving a simple hug – research shows hugs can boost oxytocin, so don’t be stingy on the cuddles! 

It isn’t just crying – PMS gives me feelings of depression. What can I do?

There is a difference between harmless crying spells and depression. Depression can be a serious health concern that should be addressed by a professional, so if your mood feels permanently low and you struggle to improve it through the methods above, seek help from your GP. This may involve counselling, medication or other methods, so always remember there are options to help get you back to feeling like yourself. 

Do you have questions about PMS crying? Our Full Stop FB group is a private, inclusive place where you can get real about the embarrassing symptoms of PMS, or you can always DM us on Instagram at @itsyoppie to ask whatever’s on your mind. Don’t forget that our personalised menstrual care subscription can get organic tampons, PMS supplements and much more delivered easily and regularly through your letterbox, so that’s one pretty darn big load off your mind.

Why Do Women Have Emotional Breakdown During Period

Every month women experience a series of hormonal changes causing them to have an emotional breakdown during period. Women go through an emotional roller coaster, behavioral changes, and physical pain like cramps, muscle aches, fatigue, and nausea. This roller coaster begins with PMS when the body increases its hormonal activity to start the process. This blog post will discuss the relationship between PMS and women’s mental health.

Read why women have an emotional breakdown during period

What is PMS?

Premenstrual syndrome (PMS) is when various hormonal changes occur in women, usually happening in the time between ovulation and a period. PMS can have multiple symptoms ranging from mood swings to immense cramps to food cravings.

The symptoms of PMS usually occur in three forms:

Emotional symptoms:

• Crying spells
• Anxiety
• Mood swings
• Irritability
• low spirits 

Behavioral symptoms:

• Appetite changes
• Food cravings
• Need for social escape
• Change in libido
• Insomnia

Physical symptoms:

• Acne
• Lower back pain
• Cramps 
• Diarrhea or constipated
• Fatigue
• Headache

What causes PMS? 

Are you wondering why females get angry during their period? Well, there’s a good scientific reason behind it. Every month women’s bodies raise the production of Estrogen and Progesterone to support the inner lining of the uterus. Still, the same hormones estrogen and progesterone escape through the blood vessels and spread across the body, including the brain.

These hormones interfere with the other chemical messengers inside the brain, i.e., neurotransmitters causing PMS in women. The amygdala is the brain responsible for emotions and tends to increase its activities in which the feel-good chemical serotonin decreases and chemicals causing stress and anxiety run high.

How are PMS and mental health related?

PMS and mental health are interlinked, as we just went through how the monthly changes in hormones can cause changes in women’s emotions and behavior. But in some rare cases, the difference in hormones and chemicals is so dynamic that it can result in causing Premenstrual Dysphoric Disorder.

Can your period affect your mental health?

As discussed above, periods can sometimes affect your mental health adversely in the form of PMDD (premenstrual dysphoric disorder). It is a more severe form of PMS in emotional aspects that can lead to anxiety and, in extreme cases, depression and suicidal thoughts, which is why the American Psychology Association has declared PMMD as a mental disorder.

How can your mental health affect your period?

Levels of some hormones rise and fall throughout your monthly menstrual cycle. The amounts of these hormones can impact how you think and feel both emotionally and physically. Mental health issues can cause or worsen menstrual irregularities.

Premenstrual syndrome (PMS):

Most women have PMS symptoms in the week or two leading up to their period. PMS symptoms include bloating, headaches, and moodiness. 

Women with depression or anxiety problems may have worsening PMS symptoms. 

Many women who seek PMS treatment also experience depression or anxiety. These mental health conditions have similar symptoms to PMS and might get worse before or during your period.

Premenstrual dysphoric disorder (PMDD):

PMDD is a disorder similar to PMS but has more severe symptoms, such as sadness, irritability, and stress. PMDD symptoms can be so challenging to control that they can cause significant disruptions in your everyday life.

 Women with anxiety or depression are more prone to get PMDD. If you’re having trouble with depression or anxiety around your period, talk to your doctor about how to get treatment.

Irregular periods

Women with anxiety disorders or drug abuse disorders had shorter menstrual periods, according to studies (shorter than 24 days). Eating disorders and depression have both been connected to irregular cycles. Bipolar illness patients are also twice as likely to have irregular periods.

The solution to gain relief:

Period, PMS, and hormonal changes are a natural part of a woman’s life. However, emotional breakdown during the period can be relieved to some extent.

• Improving or changing your diet can help the effects of periods and PMS. For example, limit the consumption of carbohydrates, sugar, caffeine, and salt during your PMS and periods. And replace them with fruits and green vegetables.
• Perform exercises and yoga to help with your emotions and general health. Yoga will surely help you cope with feelings of depression.

Conclusion:

As it turns out, mental health and emotional changes during periods are interrelated. The high rise of hormonal activity causes fluctuations in emotions and behavior every month. But at the same time, ill mental health like depression or extreme stress can even worsen the symptoms of PMS and emotional changes during periods. 

But the proper diet and yoga can help you with your PMS and mental health. Keeping your mental health in check is vital since it can affect your periods, pregnancy, and general health.

We understand the importance of mental health just as well as physical health, and thus, we try to spread awareness and diminish the stigma related to it.

We support and normalize mental health issues by posting two blog posts on Your Mental Health Pal every day, six days a week.

Feel free to share your emotional roller coaster experience on your periods or PMS in the comments below

Remedies for PMS symptoms

A group of physical and emotional symptoms associated with premenstrual syndrome (PMS). May occur in the days and weeks leading up to your period, such as headaches, bloating, breast tenderness, changes in appetite, fatigue, depression, and anxiety.

For many women, PMS symptoms are so intense that it is difficult for them to function. In addition to medications, there are natural remedies to treat the symptoms. These funds are aimed at improving overall well-being, stress relief and relaxation.

What are the symptoms of PMS?

The average menstrual cycle lasts 28 days. PMS symptoms appear about 10 to 14 days before your period. They coincide with the post-ovulation period of the menstrual cycle. This is when hormone levels show maximum fluctuations and fall.

These symptoms are individual for every woman. While PMS includes a long list of symptoms, not every problem shows up. You can only experience some of them. These symptoms can include both physical and emotional-behavioral changes.

Physical symptoms of PMS

• Muscle aches and pains.
• Fatigue.
• Bloating.
• Headache.
• Tenderness in the chest.
• Increased acne breakouts.
• Change in bowel movements – constipation or diarrhea.

Emotional and behavioral symptoms of PMS

• Increased anxiety.
• Weeping spells.
• Mood swings and emotional outbursts.
• Increased irritability.
• Depressive feeling.
• Eating habits.
• Trouble falling asleep.
• Reduced concentration.
• Change in sex drive.
• Social isolation.

General PMS Remedies

• Take a Warm Bath

  Warm baths can help soothe menstrual cramps, relieve anxiety, and relax you for a better night’s rest.

• Manage your diet

  Limit your sugar intake and include enough complex carbohydrates in your diet. Some people may benefit from lowering their sodium intake, which can help reduce bloating, water retention, and breast swelling and tenderness. Quitting caffeine may be beneficial for some people due to the association between caffeine and PMS symptoms such as irritability and insomnia.

• Exercise

  Regular exercise can help improve PMS symptoms. Regular aerobic exercise, such as brisk walking, jogging, swimming, or cycling, releases endorphins, dopamine, and serotonin, which improve your mood and help you get a good night’s sleep.

• Manage stress

  Breathing exercises, meditation and yoga are some ways to reduce stress and promote relaxation.

• Take supplements

  Research has shown that getting the right nutrients from your diet helps with PMS. The best way to get the nutrients, minerals, and vitamins you need is to eat whole, fresh foods. If you are not getting enough food, then here are some useful supplements:

  • Calcium

    1,200 milligrams (mg) daily of calcium may help relieve physical and emotional symptoms.

  • Magnesium

    360 mg of magnesium per day can help reduce breast tenderness and bloating.

  • Vitamin E

    400 international units (IU) a day can help reduce prostaglandins in the body. Prostaglandins are known to cause pain.

  • Vitamin B-6

    50 to 100 mg per day may help reduce fatigue, irritability and insomnia.

• Try massage therapy

  Acupuncture, massage, and aromatherapy (using essential oils) can sometimes help relieve symptoms of PMS.

• Consider herbal supplements

  Some women report relief from PMS symptoms when using herbs such as ginkgo and ginger. Curcumin (the active ingredient in turmeric) can help relieve symptoms of PMS. It has anti-inflammatory properties that can help you manage pain and improve healing potential. Vitex berries (Vitex agnus-castus) are often recommended as an herbal supplement for premenstrual syndrome.

• Get a good night’s rest

  It’s hard to function properly without proper sleep. Chronic insomnia can lead to depression and anxiety. It also increases irritability and fatigue.

Summary

If you have PMS, you can make certain lifestyle changes to help relieve your symptoms. Give yourself extra rest and take care of yourself when you anticipate symptoms such as headaches, irritability, depression or anxiety.

Birth control can help or even worsen PMS – here’s what to do – Drink-Drink

07/07/2022 DrinkDrinkAdmin

Contents

• What’s the short answer?
• What do we mean by PMS?
• Are some methods more likely to cause PMS than others?
• Is it usually the method itself or the time between applications?
• Does the presence of a pre-existing menstrual irregularity matter?
• How do you know if your condition is getting better or worse?
• How do you know if a change in symptoms is the result of your birth control?
• What can you do to help manage or relieve your symptoms?
• Are there any other side effects to be aware of?
• Will changing methods of birth control make a difference?
• What if you want to stop using hormonal contraceptives completely?
• Bottom line

Some people swear that hormonal birth control ruins their mood and causes premenstrual syndrome (PMS), while others say otherwise. So what is it?

To get answers, we delved into the research and turned to Nicole Williams, MD, board-certified gynecological surgeon and founder of the Chicago Institute of Gynecology.

What’s the short answer?

According to Williams, hormonal birth control is more likely to help with PMS than to make it worse.

“Although I have many patients who are concerned that taking hormonal drugs to suppress pregnancy will cause or exacerbate PMS or premenstrual dysphoric disorder (PMDD), the opposite is true,” says Williams.

For your information, PMDD is a much more severe form of PMS and is considered a chronic condition.

What do we mean by PMS?

PMS is a combination of physical and emotional symptoms that some people experience before their period starts.

Not everyone experiences PMS, but more than 90% of women who menstruate report some PMS symptoms. Office of Women’s Health.

Symptoms can range from mild to severe and usually resolve after the onset of menstruation.

Physical symptoms may include:

• swollen or tender breasts
• bloating or feeling of gas
• changes in bowel movements
• colic
• headache

900 19 back pain

Emotional or mental symptoms may include:

• irritability
• fatigue
• food cravings
• restlessness
• feelings of sadness
• cry spells
• brain
• mood swings
• sleep problems
• decreased sex drive

Are some methods more likely to cause PMS than others?

Most research has focused on oral contraceptives, but any type of hormonal contraceptive has the potential to affect mood and PMS symptoms.

“If [you’re] taking hormonal drugs that keep your estrogen and progesterone levels stable, you’re much less likely to experience the massive shifts that happen naturally and cause PMS,” Williams says.

“In fact, there are some hormonal birth control pills that are made specifically to deal with PMS symptoms,” she adds. “Technically, any birth control that keeps hormones steady should help.”

Is it usually the method itself or the time between applications?

The time between uses seems to be what does it thanks to that drop in estrogen during your day off.

By “day off” we mean a week of placebo or sugar pills at the end of a pack, or a week when you don’t wear a contraceptive ring.

“PMS symptoms primarily occur when estrogen levels drop from peak levels,” says Williams. “When you have hormonal control, even for a week of placebo, the drop will be much smaller. So the symptoms are either very mild or none.”

“However, I have a few patients who choose to skip placebo pills or a week without rings because their PMS symptoms are particularly severe,” she adds.

If you want to avoid a temporary break and subsequent spike in estrogen levels, you may want to consider an extended or continuous dose of birth control pills.

With an extended or continuous cycle of contraception, your hormone-free intervals would only occur 1 to 4 times a year.

Results Studies on the use of extended cycle contraceptives for PMS and PMDD have been mixed, but there is some evidence that an extended regimen may be an effective way to reduce symptoms.

Regardless of what the study says, if your symptoms worsen within a week, it may be worth asking your doctor or other healthcare professional about an extended or continuous dosage.

Does the presence of a pre-existing menstrual irregularity matter?

Most studies indicate that combined birth control has a positive effect on the symptoms of PMS and PMDD. But if you have PMDD, Yaz is the only hormonal birth control pill approved by the FDA to treat PMDD.

According to research, Yaz is effective in reducing the physical, mental and behavioral symptoms of PMDD.

It has also been shown to be as effective as selective serotonin reuptake inhibitors (SSRIs) in treating mood PMDD symptoms and more effective than SSRIs in physical symptoms. SSRIs are a type of medication that are primarily used to treat depression.

How do you know if your condition is getting better or worse?

There is no way to know for sure.

But hormonal contraceptives are thought to relieve PMS symptoms rather than worsen them.

However, everyone is different. Some people find that some symptoms improve while others get worse. With so many methods and brands, you can probably find the one that works for you through trial and error.

Being open about your concerns and symptoms to your doctor or other health care provider can help narrow down your options.

How do you know if a change in symptoms is the result of your birth control?

Tracking your symptoms will help you understand this. You could try:

• record them in a journal
• track them with an app
• with a printable tracker (like this one from the International Premenstrual Disorders Association)

Keeping a record of your symptoms can help you and your healthcare provider identify patterns , which can pinpoint or rule out contraceptive use as the culprit.

What can you do to help manage or relieve your symptoms?

You can do a lot!

You may not be able to cure PMS, but you can manage your symptoms with a few lifestyle changes and over-the-counter medications.

If you haven’t tried them yet, one or more of the following may help:

• Eat a balanced diet. Cravings for all sweets and salty snacks are real, but choosing whole foods and hydrating drinks 2 weeks before your period can help. Cut down on caffeine, salt, sugar, and starchy carbohydrates to help with bloating and stomach issues. It can also improve energy levels, mood, and sleep.
• Sleep 7 to 8 hours. Getting enough sleep can help with PMS-related fatigue. It can also help reduce feelings of anxiety and depression, as lack of sleep can exacerbate both.
• Take supplements. Some supplements may help reduce cramps, mood swings, and food cravings. Some of these include folic acid, vitamin B6, calcium and magnesium.
• Exercise regularly. Uh-huh, right? Exercise may be the last thing you want to do during PMS hell, but it can help with your symptoms, from improving mood and sleep to helping with cramps, water retention and digestion. According to some studies, it may even boost your libido.
• Take an over-the-counter pain reliever. Ibuprofen, acetaminophen, and aspirin can relieve cramps, muscle aches, and headaches.
• Drink water. Sounds counterproductive, but drinking more water can help with bloating and fluid retention. It can also help you stay hydrated, which can cause headaches and make you feel pretty crappy overall.
• Limit or consider quitting smoking. Smoking and hormonal contraceptives are incompatible. It turns out that it can also worsen or cause PMS. Seek help from a healthcare professional.

Are there any other side effects to be aware of?

Contraceptives are generally well tolerated. Although side effects may occur, they are usually mild. They usually go away within 2-3 months as your body adjusts to the hormones.

Side effects you may notice after starting hormonal birth control include:

• Headache
• sore breasts
• nausea
• detection of
• changes in the flow or schedule of menstruation

Most symptoms are mild enough to you may or may not have managed them with home treatments, including taking ginger or dimenhydrinate (Gravol) for nausea and over-the-counter pain relievers for headaches.

Contraceptives must not make you sick or interfere with your ability to function. If you find the side effects devastating, talk to a healthcare professional.

Will changing methods of birth control make a difference?

It could be! People report different reactions to different methods of birth control. Try the method with a different hormone dose, combination, or schedule.

What if you want to completely stop using hormonal contraceptives?

If this is what you want, you have several non-hormonal birth control options to choose from.

Barrier methods protect against pregnancy, apparently by creating a barrier between the penis and the vagina. This prevents sperm from entering the uterus and contact with the egg. No contact between sperm and egg = no pregnancy.

If you want to switch to a barrier method, you have the following options:

• external condom
• internal condom
• cervical cap
• diaphragm
• sponge
• spermicide

option. In addition, you can double the barriers for extra protection. No, we do not mean using two condoms at the same time. Think: condoms plus spermicide.

If you are ready for a permanent solution, talk to your doctor about tubal ligation or vasectomy.

Bottom line

Hormonal contraceptives are more likely to relieve PMS symptoms than to make them worse, but it’s not for everyone.

If you’re worried that birth control will make your symptoms worse, you have other options. Talk to a healthcare professional to find the best option.