Is anxiety a common symptom of PMS. How does the menstrual cycle affect mood and anxiety levels. What are effective ways to manage premenstrual anxiety. Can lifestyle changes help alleviate PMS-related anxiety symptoms. Are there medical treatments available for severe premenstrual mood changes.

Understanding the Link Between Anxiety and PMS

Premenstrual syndrome (PMS) is a complex condition that affects many individuals who menstruate. While physical symptoms like cramps and bloating are widely recognized, the psychological aspects of PMS, particularly anxiety, are equally significant yet often overlooked. Anxiety during PMS can manifest as excessive worrying, nervousness, and tension, impacting daily life and overall well-being.

PMS occurs during the luteal phase of the menstrual cycle, which spans approximately two weeks from ovulation to the onset of menstruation. During this time, hormonal fluctuations can trigger a range of symptoms, including mood changes and anxiety.

What causes premenstrual anxiety?

The exact mechanisms behind premenstrual anxiety are not fully understood, but researchers believe it is primarily linked to hormonal changes. Estrogen and progesterone levels rise and fall dramatically during the luteal phase, affecting neurotransmitters in the brain such as serotonin and dopamine, which play crucial roles in mood regulation.

This hormonal rollercoaster can lead to psychological symptoms like anxiety, depression, and mood swings. Individual sensitivity to these hormonal fluctuations varies, possibly due to genetic factors, explaining why some people experience more severe PMS symptoms than others.

Differentiating Between PMS, PMDD, and PME

While anxiety is a common symptom of PMS, severe premenstrual anxiety may indicate more serious conditions such as Premenstrual Dysphoric Disorder (PMDD) or Premenstrual Exacerbation (PME).

Premenstrual Dysphoric Disorder (PMDD)

PMDD is a mood disorder affecting up to 5% of menstruating individuals. Its symptoms are typically more severe than those of PMS and can significantly interfere with daily functioning. PMDD symptoms include:

• Intense irritability or anger
• Feelings of sadness, hopelessness, or despair
• Severe anxiety or tension
• Mood swings and frequent crying
• Difficulty concentrating
• Fatigue or low energy
• Changes in appetite or food cravings
• Sleep disturbances
• Physical symptoms such as cramps, bloating, and headaches

Individuals with a personal or family history of anxiety or depression may have an increased risk of developing PMDD.

Premenstrual Exacerbation (PME)

PME occurs when a preexisting mental health condition, such as generalized anxiety disorder, intensifies during the luteal phase of the menstrual cycle. Unlike PMDD, individuals with PME experience symptoms throughout the month, with a noticeable worsening in the weeks leading up to menstruation.

Other conditions that may exacerbate during the premenstrual period include:

• Depression
• Anxiety disorders
• Migraines
• Seizure disorders
• Substance use disorders
• Eating disorders
• Schizophrenia

Lifestyle Changes to Manage Premenstrual Anxiety

Fortunately, there are several strategies to alleviate premenstrual anxiety and other PMS symptoms. Many of these involve making adjustments to your lifestyle and diet.

How can diet affect premenstrual anxiety?

Nutrition plays a crucial role in managing PMS symptoms, including anxiety. Consider incorporating the following dietary changes:

• Increase intake of complex carbohydrates, which can help boost serotonin levels
• Consume foods rich in calcium and vitamin D, such as dairy products and leafy greens
• Include omega-3 fatty acids in your diet through fish, flaxseeds, or supplements
• Reduce caffeine and alcohol consumption, as these can exacerbate anxiety
• Stay hydrated by drinking plenty of water

Can exercise help reduce premenstrual anxiety?

Regular physical activity has been shown to have a positive impact on both physical and mental health, including premenstrual symptoms. Exercise can help by:

• Releasing endorphins, which act as natural mood boosters
• Reducing stress and tension
• Improving sleep quality
• Enhancing overall well-being

Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, swimming, cycling, or yoga can be particularly beneficial.

Stress Management Techniques for PMS-Related Anxiety

Stress can exacerbate premenstrual anxiety, making it essential to develop effective stress management strategies. Consider incorporating the following techniques into your routine:

How can mindfulness and meditation help with premenstrual anxiety?

Mindfulness and meditation practices can help reduce anxiety by promoting relaxation and increasing awareness of thoughts and emotions. Regular practice may lead to:

• Improved emotional regulation
• Reduced stress and anxiety levels
• Enhanced overall well-being
• Better sleep quality

Start with short, guided meditations and gradually increase the duration as you become more comfortable with the practice.

What other relaxation techniques can be beneficial?

In addition to mindfulness and meditation, consider trying:

• Deep breathing exercises
• Progressive muscle relaxation
• Yoga or gentle stretching
• Aromatherapy with calming essential oils like lavender or chamomile
• Warm baths or showers to promote relaxation

Sleep Hygiene and Its Impact on Premenstrual Anxiety

Quality sleep is crucial for managing anxiety and other PMS symptoms. Poor sleep can exacerbate mood disturbances and increase stress levels.

How can improving sleep habits help with premenstrual anxiety?

Establishing good sleep hygiene can significantly impact your overall well-being and help manage premenstrual anxiety. Consider the following tips:

• Maintain a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine
• Avoid screens for at least an hour before bed
• Keep your bedroom cool, dark, and quiet
• Limit caffeine and alcohol consumption, especially in the evening
• Exercise regularly, but avoid intense workouts close to bedtime

Tracking Symptoms and Identifying Patterns

Keeping track of your menstrual cycle and associated symptoms can be invaluable in managing premenstrual anxiety. By identifying patterns, you can better prepare for and cope with challenging periods.

How can symptom tracking help manage premenstrual anxiety?

Tracking your symptoms can provide numerous benefits:

• Helps identify the onset of PMS symptoms
• Allows you to anticipate and prepare for difficult days
• Provides valuable information for healthcare providers
• Helps distinguish between PMS and other health issues
• Enables you to evaluate the effectiveness of management strategies

Consider using a menstrual tracking app or maintaining a journal to record your symptoms, their severity, and any potential triggers.

Medical Treatments for Severe Premenstrual Anxiety

While lifestyle changes can significantly improve mild to moderate PMS symptoms, individuals experiencing severe premenstrual anxiety or PMDD may benefit from medical interventions.

What medications are used to treat premenstrual anxiety?

Several medications may be prescribed to manage severe premenstrual anxiety:

• Selective Serotonin Reuptake Inhibitors (SSRIs): These antidepressants can be effective in treating PMDD and severe PMS symptoms.
• Oral Contraceptives: Some birth control pills can help regulate hormonal fluctuations and reduce PMS symptoms.
• Anxiolytics: For severe anxiety, short-term use of anti-anxiety medications may be recommended.
• Gonadotropin-Releasing Hormone (GnRH) Agonists: These medications can be used to suppress ovulation and may provide relief from severe PMDD symptoms.

It’s crucial to consult with a healthcare provider to determine the most appropriate treatment plan based on your individual needs and medical history.

Are there alternative therapies for managing premenstrual anxiety?

Some individuals find relief from premenstrual anxiety through alternative therapies, including:

• Acupuncture
• Herbal supplements (e.g., chasteberry, evening primrose oil)
• Cognitive-behavioral therapy (CBT)
• Massage therapy
• Light therapy

While some of these therapies show promise, it’s important to discuss their use with a healthcare provider, especially if you’re taking other medications or have underlying health conditions.

Building a Support System for PMS-Related Anxiety

Managing premenstrual anxiety can be challenging, and having a strong support system can make a significant difference in your ability to cope with symptoms.

How can social support help with premenstrual anxiety?

A supportive network can provide numerous benefits:

• Emotional validation and understanding
• Practical assistance during difficult days
• Encouragement to maintain healthy habits
• A sense of connection and reduced isolation
• Opportunities to share coping strategies

Consider reaching out to trusted friends, family members, or support groups for individuals with PMS or PMDD. Open communication with partners, colleagues, or supervisors about your experiences can also help create a more supportive environment.

Remember, seeking professional help is always an option if you’re struggling to manage premenstrual anxiety on your own. Mental health professionals can provide valuable guidance, support, and treatment options tailored to your specific needs.

By implementing a combination of lifestyle changes, stress management techniques, and appropriate medical interventions when necessary, many individuals find significant relief from premenstrual anxiety. With patience, persistence, and support, it’s possible to develop effective strategies for managing PMS-related mood changes and improving overall quality of life.

Why It Happens and Tips for Relief

Anxiety Before Period: Why It Happens and Tips for Relief

• Health Conditions
  • Featured
    • Breast Cancer
    • IBD
    • Migraine
    • Multiple Sclerosis (MS)
    • Rheumatoid Arthritis
    • Type 2 Diabetes
  • Articles
    • Acid Reflux
    • ADHD
    • Allergies
    • Alzheimer’s & Dementia
    • Bipolar Disorder
    • Cancer
    • Crohn’s Disease
    • Chronic Pain
    • Cold & Flu
    • COPD
    • Depression
    • Fibromyalgia
    • Heart Disease
    • High Cholesterol
    • HIV
    • Hypertension
    • IPF
    • Osteoarthritis
    • Psoriasis
    • Skin Disorders and Care
    • STDs
• Discover
  • Wellness Topics
    • Nutrition
    • Fitness
    • Skin Care
    • Sexual Health
    • Women’s Health
    • Mental Well-Being
    • Sleep
  • Product Reviews
    • Vitamins & Supplements
    • Sleep
    • Mental Health
    • Nutrition
    • At-Home Testing
    • CBD
    • Men’s Health
  • Original Series
    • Fresh Food Fast
    • Diagnosis Diaries
    • You’re Not Alone
    • Present Tense
  • Video Series
    • Youth in Focus
    • Healthy Harvest
    • No More Silence
    • Future of Health
• Plan
  • Health Challenges
    • Mindful Eating
    • Sugar Savvy
    • Move Your Body
    • Gut Health
    • Mood Foods
    • Align Your Spine
  • Find Care
    • Primary Care
    • Mental Health
    • OB-GYN
    • Dermatologists
    • Neurologists
    • Cardiologists
    • Orthopedists
  • Lifestyle Quizzes
    • Weight Management
    • Am I Depressed? A Quiz for Teens
    • Are You a Workaholic?
    • How Well Do You Sleep?
  • Tools & Resources
    • Health News
    • Find a Diet
    • Find Healthy Snacks
    • Drugs A-Z
    • Health A-Z
• Connect
  • • Breast Cancer
    • Inflammatory Bowel Disease
    • Psoriatic Arthritis
    • Migraine
    • Multiple Sclerosis
    • Psoriasis

Medically reviewed by Deborah Weatherspoon, Ph. D., MSN — By Corinne O’Keefe Osborn on September 10, 2019

Period got you on edge? You’re not alone. Although you may hear less about it than cramps and bloating, anxiety is a hallmark symptom of PMS.

Anxiety can take different forms, but it often includes:

• excessive worrying
• nervousness
• tension

Premenstrual syndrome (PMS) is defined as a combination of both physical and psychiatric symptoms that occur during the luteal phase of your cycle. The luteal phase begins after ovulation and ends when you get your period — typically lasting about 2 weeks.

During that time, many experience mild-to-moderate mood changes. If your symptoms are severe, they could indicate a more serious disorder, such as premenstrual dysphoric disorder (PMDD).

Read on to learn more about why anxiety happens before your period and how to manage it.

Even in the 21st century, experts don’t have a great understanding of premenstrual symptoms and conditions.

But most believe that PMS symptoms, including anxiety, arrive in response to changing levels of estrogen and progesterone. Levels of these reproductive hormones rise and fall dramatically during the luteal phase of menstruation.

Basically, your body prepares for pregnancy by increasing hormone production after ovulation. But if an egg doesn’t implant, those hormone levels drop and you get your period.

This hormonal rollercoaster can affect neurotransmitters in your brain, such as serotonin and dopamine, which are associated with mood regulation.

This may partly explain the psychological symptoms, such as anxiety, depression, and mood swings, that happen during PMS.

It’s unclear why PMS hits some people harder than others. But some people may be more sensitive to hormonal fluctuations than others, possibly due to genetics.

Severe premenstrual anxiety can sometimes be a sign of premenstrual dysphoric disorder (PMDD) or premenstrual exacerbation (PME).

PMDD

PMDD is a mood disorder that affects up to 5 percent of people who menstruate.

The symptoms are usually severe enough to interfere with your daily life and can include:

• feelings of irritability or anger that often affect your relationships
• feelings of sadness, hopelessness, or despair
• feelings of tension or anxiety
• feeling on edge or keyed up
• mood swings or frequent crying
• decreased interest in activities or relationships
• trouble thinking or focusing
• tiredness or low energy
• food cravings or binge eating
• trouble sleeping
• feeling out of control
• physical symptoms, such as cramps, bloating, breast tenderness, headaches, and joint or muscle pain

PMDD is closely associated with preexisting mental health disorders. If you have a personal or family history of anxiety or depression, you may have an increased risk.

PME

PME is closely related to PMDD. It happens when a preexisting condition, such as generalized anxiety disorder, intensifies during the luteal phase of your cycle.

Other preexisting conditions that can flare up before your period include:

• depression
• anxiety disorders
• migraine
• seizures
• substance use disorder
• eating disorders
• schizophrenia

The difference between PMDD and PME is that those with PME experience symptoms all month long, they just get worse in the weeks before their period.

There are a number of things you can do to lessen premenstrual anxiety and other PMS symptoms, most of which involve changes to your lifestyle and diet.

But don’t panic — they aren’t too drastic. In fact, you’re already working on the first step: Awareness.

Simply knowing that your anxiety is tied to your menstrual cycle can help you better equip yourself to deal with your symptoms as they arise.

Things that can help to keep anxiety in check include:

• Aerobic exercise. Research shows that those who get regular exercise throughout the month have less severe PMS symptoms. Regular exercisers are less likely than the general population to have mood and behavior changes, such as anxiety, depression, and trouble concentrating. Exercise may also reduce painful physical symptoms.
• Relaxation techniques. Using relaxation techniques to reduce stress may help control your premenstrual anxiety. Common techniques include yoga, meditation, and massage therapy.
• Sleep. If your busy life is messing with your sleep habits, it may be time to prioritize consistency. Getting enough sleep is important, but it’s not the only thing. Try to develop a regular sleep schedule in which you wake up and go to sleep at the same time every day — including weekends.
• Diet. Eat carbs (seriously). Eating a diet rich in complex carbohydrates — think whole grains and starchy veggies — can reduce moodiness and anxiety-inducing food cravings during PMS. You may also want to consume foods rich in calcium, such as yogurt and milk.
• Vitamins. Studies have found that both calcium and vitamin B-6 can reduce the physical and psychological symptoms of PMS. Learn more about vitamins and supplements for PMS.

Things to limit

There are also certain things that can trigger PMS symptoms. In the week or two before your period, you might want to stay away from or limit your intake of:

• alcohol
• caffeine
• fatty foods
• salt
• sugar

Was this helpful?

The tips discussed above can help to manage active PMS symptoms and reduce your chances of experiencing them. But there’s not a whole lot else you can do about PMS.

However, you might be able to get more bang for your buck out of those tips by tracking your symptoms throughout your cycle using an app or diary. Add in data about your lifestyle changes so you can get a better idea of what’s most effective and what you can maybe skip.

For example, mark down days in which you get at least 30 minutes of aerobic exercise. See if your symptoms decrease overtime as your fitness level increases.

If your symptoms don’t improve after lifestyle changes or you think you may have PMDD or PME, it’s worth following up with your healthcare provider.

If you’ve been tracking your period and PMS symptoms, bring those along to the appointment if you can.

If you do have PME or PMDD, the first line of treatment for both conditions are antidepressants known as selective serotonin reuptake inhibitors (SSRIs). SSRIs increase serotonin levels in your brain, which may help decrease depression and anxiety.

A little bit of anxiety in the week or two before your period is totally normal. But if your symptoms are having a negative impact on your life, there are things you can try for relief.

Start by making a few lifestyle changes. If those don’t seem to cut it, don’t hesitate to talk to your healthcare provider or gynecologist.

Read this article in Spanish.

Last medically reviewed on September 10, 2019

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Aganoff J, et al. (1994). Aerobic exercise, mood states and menstrual cycle symptoms.
  ncbi.nlm.nih.gov/pubmed/8027958
• Canning S, et al. (2008). Dietary supplements and herbal remedies for premenstrual syndrome (PMS): A systematic research review of the evidence for their efficacy.
  crd.york.ac.uk/crdweb/ShowRecord.asp?LinkFrom=OAI&ID=12006007749#.VKLNyv8HDQA
• Hofmeister S, et al. (2016). Premenstrual syndrome and premenstrual dysphoric disorder.
  aafp.org/afp/2016/0801/p236.html
• Mayo Clinic Staff. (2018). Anxiety disorders.
  mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
• Nillni YI, et al. (2011). Anxiety sensitivity, the menstrual cycle, and panic disorder: a putative neuroendocrine and psychological interaction. DOI:
  10.1016/j.cpr.2011.07.006
• Premenstrual dysphoric disorder (PMDD). (2018).
  womenshealth.gov/menstrual-cycle/premenstrual-syndrome/premenstrual-dysphoric-disorder-pmdd#7
• Premenstrual syndrome (PMS). (2015).
  acog.org/Patients/FAQs/Premenstrual-Syndrome-PMS?IsMobileSet=false#what
• Premenstrual syndrome (PMS). (2018).
  womenshealth.gov/menstrual-cycle/premenstrual-syndrome

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Sep 10, 2019

Written By

Corinne Osborn

Edited By

Elizabeth Donovan

Medically Reviewed By

Deborah Weatherspoon, Ph. D., MSN

Share this article

Medically reviewed by Deborah Weatherspoon, Ph.D., MSN — By Corinne O’Keefe Osborn on September 10, 2019

Read this next

• How to Deal with Premenstrual Mood Swings

  Medically reviewed by Valinda Riggins Nwadike, MD, MPH

  What’s the link between PMS and mood swings? We’ll explain the relationship between your hormones and mood and go over ways to manage mood swings with…

  READ MORE

• PMS: Premenstrual Syndrome Symptoms, Treatments, and More

  PMS is pretty common, but that doesn’t make it any easier to deal with. Learn more about why it happens and how to manage symptoms.

  READ MORE

• How to Deal with Premenstrual Depression

  Medically reviewed by Valinda Riggins Nwadike, MD, MPH

  What’s the link between PMS and depression? We’ll explain the relationship between your hormones and mood and go over ways to manage symptoms of…

  READ MORE

• What Causes Gas Before My Period and What Can I Do About It?

  Medically reviewed by Debra Sullivan, Ph. D., MSN, R.N., CNE, COI

  Gastrointestinal issues are a common symptom of premenstrual syndrome. Learn how to limit the bloating and gas that precede and accompany your period.

  READ MORE

• Chemical Imbalance in the Brain: What You Should Know

  Chemical imbalances in the brain do not cause depression. Learn more about the scientific proof behind depression here.

  READ MORE

• How To Manage the ‘Period Flu’ (Yes, It’s a Thing)

  Medically reviewed by Meredith Wallis, MS, APRN, CNM, IBCLC

  Feel tired, achy, and generally “blah” before your period? Yeah, that’s the period flu. We’ll go over why this happens and how you can keep it from…

  READ MORE

• 10 Natural Treatment Options for PMDD

  Although PMDD shares many of the same symptoms as PMS, they’re usually more severe. If medication isn’t an option, these 10 natural treatments may…

  READ MORE

• Could Your Severe PMS be PMDD?

  Medically reviewed by Debra Sullivan, Ph. D., MSN, R.N., CNE, COI

  PMDD is a condition closely related to PMS. We’ll go over how to recognize its symptoms and get an accurate diagnosis. You’ll also learn about…

  READ MORE

• 16 Foods to Eat (and Some to Avoid) During Your Period

  Medically reviewed by Carolyn Kay, M.D.

  Eating healthy foods and drinking lots of water during your period is key to help stave off symptoms such as bloating and cramping. Eat things like…

  READ MORE

Why It Happens and Tips for Relief

Anxiety Before Period: Why It Happens and Tips for Relief

• Health Conditions
  • Featured
    • Breast Cancer
    • IBD
    • Migraine
    • Multiple Sclerosis (MS)
    • Rheumatoid Arthritis
    • Type 2 Diabetes
  • Articles
    • Acid Reflux
    • ADHD
    • Allergies
    • Alzheimer’s & Dementia
    • Bipolar Disorder
    • Cancer
    • Crohn’s Disease
    • Chronic Pain
    • Cold & Flu
    • COPD
    • Depression
    • Fibromyalgia
    • Heart Disease
    • High Cholesterol
    • HIV
    • Hypertension
    • IPF
    • Osteoarthritis
    • Psoriasis
    • Skin Disorders and Care
    • STDs
• Discover
  • Wellness Topics
    • Nutrition
    • Fitness
    • Skin Care
    • Sexual Health
    • Women’s Health
    • Mental Well-Being
    • Sleep
  • Product Reviews
    • Vitamins & Supplements
    • Sleep
    • Mental Health
    • Nutrition
    • At-Home Testing
    • CBD
    • Men’s Health
  • Original Series
    • Fresh Food Fast
    • Diagnosis Diaries
    • You’re Not Alone
    • Present Tense
  • Video Series
    • Youth in Focus
    • Healthy Harvest
    • No More Silence
    • Future of Health
• Plan
  • Health Challenges
    • Mindful Eating
    • Sugar Savvy
    • Move Your Body
    • Gut Health
    • Mood Foods
    • Align Your Spine
  • Find Care
    • Primary Care
    • Mental Health
    • OB-GYN
    • Dermatologists
    • Neurologists
    • Cardiologists
    • Orthopedists
  • Lifestyle Quizzes
    • Weight Management
    • Am I Depressed? A Quiz for Teens
    • Are You a Workaholic?
    • How Well Do You Sleep?
  • Tools & Resources
    • Health News
    • Find a Diet
    • Find Healthy Snacks
    • Drugs A-Z
    • Health A-Z
• Connect
  • • Breast Cancer
    • Inflammatory Bowel Disease
    • Psoriatic Arthritis
    • Migraine
    • Multiple Sclerosis
    • Psoriasis

Medically reviewed by Deborah Weatherspoon, Ph. D., MSN — By Corinne O’Keefe Osborn on September 10, 2019

Period got you on edge? You’re not alone. Although you may hear less about it than cramps and bloating, anxiety is a hallmark symptom of PMS.

Anxiety can take different forms, but it often includes:

• excessive worrying
• nervousness
• tension

Premenstrual syndrome (PMS) is defined as a combination of both physical and psychiatric symptoms that occur during the luteal phase of your cycle. The luteal phase begins after ovulation and ends when you get your period — typically lasting about 2 weeks.

During that time, many experience mild-to-moderate mood changes. If your symptoms are severe, they could indicate a more serious disorder, such as premenstrual dysphoric disorder (PMDD).

Read on to learn more about why anxiety happens before your period and how to manage it.

Even in the 21st century, experts don’t have a great understanding of premenstrual symptoms and conditions.

But most believe that PMS symptoms, including anxiety, arrive in response to changing levels of estrogen and progesterone. Levels of these reproductive hormones rise and fall dramatically during the luteal phase of menstruation.

Basically, your body prepares for pregnancy by increasing hormone production after ovulation. But if an egg doesn’t implant, those hormone levels drop and you get your period.

This hormonal rollercoaster can affect neurotransmitters in your brain, such as serotonin and dopamine, which are associated with mood regulation.

This may partly explain the psychological symptoms, such as anxiety, depression, and mood swings, that happen during PMS.

It’s unclear why PMS hits some people harder than others. But some people may be more sensitive to hormonal fluctuations than others, possibly due to genetics.

Severe premenstrual anxiety can sometimes be a sign of premenstrual dysphoric disorder (PMDD) or premenstrual exacerbation (PME).

PMDD

PMDD is a mood disorder that affects up to 5 percent of people who menstruate.

The symptoms are usually severe enough to interfere with your daily life and can include:

• feelings of irritability or anger that often affect your relationships
• feelings of sadness, hopelessness, or despair
• feelings of tension or anxiety
• feeling on edge or keyed up
• mood swings or frequent crying
• decreased interest in activities or relationships
• trouble thinking or focusing
• tiredness or low energy
• food cravings or binge eating
• trouble sleeping
• feeling out of control
• physical symptoms, such as cramps, bloating, breast tenderness, headaches, and joint or muscle pain

PMDD is closely associated with preexisting mental health disorders. If you have a personal or family history of anxiety or depression, you may have an increased risk.

PME

PME is closely related to PMDD. It happens when a preexisting condition, such as generalized anxiety disorder, intensifies during the luteal phase of your cycle.

Other preexisting conditions that can flare up before your period include:

• depression
• anxiety disorders
• migraine
• seizures
• substance use disorder
• eating disorders
• schizophrenia

The difference between PMDD and PME is that those with PME experience symptoms all month long, they just get worse in the weeks before their period.

There are a number of things you can do to lessen premenstrual anxiety and other PMS symptoms, most of which involve changes to your lifestyle and diet.

But don’t panic — they aren’t too drastic. In fact, you’re already working on the first step: Awareness.

Simply knowing that your anxiety is tied to your menstrual cycle can help you better equip yourself to deal with your symptoms as they arise.

Things that can help to keep anxiety in check include:

• Aerobic exercise. Research shows that those who get regular exercise throughout the month have less severe PMS symptoms. Regular exercisers are less likely than the general population to have mood and behavior changes, such as anxiety, depression, and trouble concentrating. Exercise may also reduce painful physical symptoms.
• Relaxation techniques. Using relaxation techniques to reduce stress may help control your premenstrual anxiety. Common techniques include yoga, meditation, and massage therapy.
• Sleep. If your busy life is messing with your sleep habits, it may be time to prioritize consistency. Getting enough sleep is important, but it’s not the only thing. Try to develop a regular sleep schedule in which you wake up and go to sleep at the same time every day — including weekends.
• Diet. Eat carbs (seriously). Eating a diet rich in complex carbohydrates — think whole grains and starchy veggies — can reduce moodiness and anxiety-inducing food cravings during PMS. You may also want to consume foods rich in calcium, such as yogurt and milk.
• Vitamins. Studies have found that both calcium and vitamin B-6 can reduce the physical and psychological symptoms of PMS. Learn more about vitamins and supplements for PMS.

Things to limit

There are also certain things that can trigger PMS symptoms. In the week or two before your period, you might want to stay away from or limit your intake of:

• alcohol
• caffeine
• fatty foods
• salt
• sugar

Was this helpful?

The tips discussed above can help to manage active PMS symptoms and reduce your chances of experiencing them. But there’s not a whole lot else you can do about PMS.

However, you might be able to get more bang for your buck out of those tips by tracking your symptoms throughout your cycle using an app or diary. Add in data about your lifestyle changes so you can get a better idea of what’s most effective and what you can maybe skip.

For example, mark down days in which you get at least 30 minutes of aerobic exercise. See if your symptoms decrease overtime as your fitness level increases.

If your symptoms don’t improve after lifestyle changes or you think you may have PMDD or PME, it’s worth following up with your healthcare provider.

If you’ve been tracking your period and PMS symptoms, bring those along to the appointment if you can.

If you do have PME or PMDD, the first line of treatment for both conditions are antidepressants known as selective serotonin reuptake inhibitors (SSRIs). SSRIs increase serotonin levels in your brain, which may help decrease depression and anxiety.

A little bit of anxiety in the week or two before your period is totally normal. But if your symptoms are having a negative impact on your life, there are things you can try for relief.

Start by making a few lifestyle changes. If those don’t seem to cut it, don’t hesitate to talk to your healthcare provider or gynecologist.

Read this article in Spanish.

Last medically reviewed on September 10, 2019

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

• Aganoff J, et al. (1994). Aerobic exercise, mood states and menstrual cycle symptoms.
  ncbi.nlm.nih.gov/pubmed/8027958
• Canning S, et al. (2008). Dietary supplements and herbal remedies for premenstrual syndrome (PMS): A systematic research review of the evidence for their efficacy.
  crd.york.ac.uk/crdweb/ShowRecord.asp?LinkFrom=OAI&ID=12006007749#.VKLNyv8HDQA
• Hofmeister S, et al. (2016). Premenstrual syndrome and premenstrual dysphoric disorder.
  aafp.org/afp/2016/0801/p236.html
• Mayo Clinic Staff. (2018). Anxiety disorders.
  mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961
• Nillni YI, et al. (2011). Anxiety sensitivity, the menstrual cycle, and panic disorder: a putative neuroendocrine and psychological interaction. DOI:
  10.1016/j.cpr.2011.07.006
• Premenstrual dysphoric disorder (PMDD). (2018).
  womenshealth.gov/menstrual-cycle/premenstrual-syndrome/premenstrual-dysphoric-disorder-pmdd#7
• Premenstrual syndrome (PMS). (2015).
  acog.org/Patients/FAQs/Premenstrual-Syndrome-PMS?IsMobileSet=false#what
• Premenstrual syndrome (PMS). (2018).
  womenshealth.gov/menstrual-cycle/premenstrual-syndrome

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Sep 10, 2019

Written By

Corinne Osborn

Edited By

Elizabeth Donovan

Medically Reviewed By

Deborah Weatherspoon, Ph. D., MSN

Share this article

Medically reviewed by Deborah Weatherspoon, Ph.D., MSN — By Corinne O’Keefe Osborn on September 10, 2019

Read this next

• How to Deal with Premenstrual Mood Swings

  Medically reviewed by Valinda Riggins Nwadike, MD, MPH

  What’s the link between PMS and mood swings? We’ll explain the relationship between your hormones and mood and go over ways to manage mood swings with…

  READ MORE

• PMS: Premenstrual Syndrome Symptoms, Treatments, and More

  PMS is pretty common, but that doesn’t make it any easier to deal with. Learn more about why it happens and how to manage symptoms.

  READ MORE

• How to Deal with Premenstrual Depression

  Medically reviewed by Valinda Riggins Nwadike, MD, MPH

  What’s the link between PMS and depression? We’ll explain the relationship between your hormones and mood and go over ways to manage symptoms of…

  READ MORE

• What Causes Gas Before My Period and What Can I Do About It?

  Medically reviewed by Debra Sullivan, Ph. D., MSN, R.N., CNE, COI

  Gastrointestinal issues are a common symptom of premenstrual syndrome. Learn how to limit the bloating and gas that precede and accompany your period.

  READ MORE

• Chemical Imbalance in the Brain: What You Should Know

  Chemical imbalances in the brain do not cause depression. Learn more about the scientific proof behind depression here.

  READ MORE

• How To Manage the ‘Period Flu’ (Yes, It’s a Thing)

  Medically reviewed by Meredith Wallis, MS, APRN, CNM, IBCLC

  Feel tired, achy, and generally “blah” before your period? Yeah, that’s the period flu. We’ll go over why this happens and how you can keep it from…

  READ MORE

• 10 Natural Treatment Options for PMDD

  Although PMDD shares many of the same symptoms as PMS, they’re usually more severe. If medication isn’t an option, these 10 natural treatments may…

  READ MORE

• Could Your Severe PMS be PMDD?

  Medically reviewed by Debra Sullivan, Ph. D., MSN, R.N., CNE, COI

  PMDD is a condition closely related to PMS. We’ll go over how to recognize its symptoms and get an accurate diagnosis. You’ll also learn about…

  READ MORE

• 16 Foods to Eat (and Some to Avoid) During Your Period

  Medically reviewed by Carolyn Kay, M.D.

  Eating healthy foods and drinking lots of water during your period is key to help stave off symptoms such as bloating and cramping. Eat things like…

  READ MORE

Premenstrual syndrome – is it normal and should it be treated

Article checked by a specialist: Deinekina Yu.M. , Doctor – obstetrician-gynecologist of the SOVA clinic

A pronounced form of premenstrual syndrome, which interferes with the usual rhythm and negatively affects a woman’s life, is quite common. According to statistics, about three-quarters of all women aged 20 to 40 experience this phenomenon. So what is PMS and how to deal with it? We tell in this article.

PMS (premenstrual syndrome) stands for premenstrual tension syndrome. It is a complex cyclic symptom complex that occurs in some women before menstruation (2-5 days before bleeding) and disappears with its onset.

The degree of tolerance of this syndrome depends on many factors, the main of which are:

• lack of pregnancies, abortions, miscarriages;

• postpartum depression, toxicosis of pregnant women;

• gynecological operations, inflammatory diseases of the pelvic organs;

• traumatic brain injury, neuroinfection, obesity;

• lack of physical activity;

• lack of work and rest regime;

• unbalanced nutrition, in which there is a lack of calcium, potassium, vitamins B, C, antioxidants, as well as polyunsaturated fatty acids;

• stressful situations, drinking alcohol, smoking.

Premenstrual syndrome is different

Medicine divides PMS into four types:

1. neuropsychic variety. Accompanied by insomnia, anxiety, depression, tearfulness, fatigue, changes in libido, irritability.

2. Crisis form. The main symptoms: panic attacks, increased blood pressure, tachycardia, heart pain, profuse urination.

3. Edema, or exchange-endocrine. In this case, the woman suffers from swelling, changes in appetite, acne, acne, weight gain, nausea, vomiting, flatulence, bone pain.

4. Cephalgic, or vegetative-vascular form. With this type of PMS, constipation, fluctuations in blood pressure, headache, pain in the lower abdomen, an increase in body temperature, engorgement of the mammary glands appear.

Diagnosis of the severity of premenstrual syndrome is based on the collection of anamnesis and complaints, examination of the hormonal profile. It is recommended to undergo an ultrasound examination of the pelvic organs and get advice from doctors of related specialties: gastroenterologist, neurologist, endocrinologist.

Is treatment possible, how to avoid pain?

Of course, PMS can be avoided. Listen to the recommendations of the gynecologist of the clinic “SOVA” Yulia Mikhailovna Deinekina:

1. Follow the correct mode of work and rest (duration of night sleep is at least 8 hours).

2. Avoid psycho-emotional stress, take time to rest.

3. Engage in moderate physical activity on a regular basis (options such as yoga, swimming, Pilates are especially good). During the period of “critical days” be careful with exercises for the press, squats with a barbell.

4. Proper diet. In the 2nd phase of the menstrual cycle, the recommended diet should include 65% carbohydrates, 25% proteins, 10% fats (unsaturated fatty acids). Limit your intake of caffeinated foods, salt, and sugar. It is advisable to add complex carbohydrates (bran, grain bread, vegetables, fruits) and foods rich in proteins (fish, meat, legumes, eggs) to food.

5. Give up smoking and alcohol.

6. Take iron-rich vitamins to avoid weakness and dizziness.

In severe cases, hormone therapy, non-steroidal anti-inflammatory drugs, diuretics, antidepressants will help.

In any case, if you are concerned about the above symptoms, do not look for advice from your friends and on the Internet, but visit a doctor and solve this problem together with a qualified specialist.

PMS is not a sentence. Gynecologists of the multidisciplinary clinic “SOVA” on the street. Nikitinskaya, 52 are always ready to help in solving your problem and will definitely offer effective therapy.

THERE ARE CONTRAINDICATIONS. YOU NEED TO CONSULT WITH A SPECIALIST

The materials posted on this page are for informational purposes and are intended for educational purposes. Site visitors should not use them as medical advice. Determining the diagnosis and choosing a treatment method remains the exclusive prerogative of your doctor!

Premenstrual syndrome – health articles

11/10/2022

Premenstrual syndrome (PMS) is a complex of symptoms that occur during the premenstrual period, caused by the pathological course of the second phase of the menstrual cycle. These symptoms occur a few days before the onset of menstruation. The woman begins to experience pain in the chest and lower abdomen, irritation, nervousness, increased emotionality.

Causes

The risk of PMS has been found to increase with age. It is also known that, statistically, residents of megacities have PMS more often than rural residents.

In a generalized version, the most common causes include: violation of the ratio of hormones, thyroid disease, violation of water-salt metabolism, hypovitaminosis – lack of vitamins B6, magnesium, calcium and zinc, genetic predisposition, stress.

Symptoms

PMS is accompanied by a group of symptoms. The neuropsychic include: aggression, depression, irritability, tearfulness. To vegetovascular: drops in blood pressure, headache, vomiting, nausea, dizziness, tachycardia, pain in the heart. PMS is also characterized by metabolic and endocrine disorders: edema, fever, chills, breast engorgement, itching, flatulence, shortness of breath, thirst, memory loss, visual impairment.

With a mild course, 2-10 days before menstruation, three to four signs appear, one or two of which are most pronounced. In severe cases, symptoms appear 3-14 days before menstruation. There are more than five of them, and at least two are pronounced.

The course of PMS in all patients is different. For some, symptoms appear at the same time and stop with the onset of menstruation. In other patients, more and more signs are recorded over the years. The condition is normalized only after the end of menstrual bleeding. In the most severe cases, the symptoms persist even after the cessation of menstruation, and the period without complaints is gradually reduced.

Diagnostics

PMS is a clinical diagnosis based on the analysis of symptoms, their severity, and the cyclical occurrence. An examination by a gynecologist is prescribed, an ultrasound examination of the genital organs is performed. For proper hormonal therapy, it is necessary to determine the level of sex and other hormones in the blood.

The patient is consulted by a neurologist, if necessary a psychiatrist, ophthalmologist, endocrinologist. She may be prescribed such studies as electroencephalography, computed tomography of the brain, ultrasound examination of the kidneys, mammography.

Only after a comprehensive examination and observation, the gynecologist makes such a diagnosis and prescribes treatment.

Treatment

Premenstrual syndrome is possible, and most importantly, it needs to be controlled. As long as a woman attaches importance to this issue and takes certain measures, the symptoms either disappear altogether or become almost invisible. You should try to overcome the manifestations of PMS not only because they spoil the life of both the woman herself and her close friends and colleagues, but also because the imbalance in the hormonal sphere leads to health problems, and even is a precursor to pathological menopause.
To eliminate psycho-emotional manifestations, psychotropic and sedative drugs are prescribed.