Is anxiety a symptom of pms: Why It Happens and Tips for Relief

26.07.202328.06.2023 by alexxlab

Why It Happens and Tips for Relief

Anxiety Before Period: Why It Happens and Tips for Relief

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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

Why It Happens and Tips for Relief

Anxiety Before Period: Why It Happens and Tips for Relief

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- Health Challenges
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  - Sugar Savvy
  - Move Your Body
  - Gut Health
  - Mood Foods
  - Align Your Spine
- Find Care
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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

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.

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.

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.

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:

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

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:

neuropsychic variety. Accompanied by insomnia, anxiety, depression, tearfulness, fatigue, changes in libido, irritability.
Crisis form. The main symptoms: panic attacks, increased blood pressure, tachycardia, heart pain, profuse urination.
Edema, or exchange-endocrine. In this case, the woman suffers from swelling, changes in appetite, acne, acne, weight gain, nausea, vomiting, flatulence, bone pain.
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.

Is anxiety a symptom of pms: Why It Happens and Tips for Relief

Why It Happens and Tips for Relief

PMDD

PME

Things to limit

How we reviewed this article:

Read this next

Why It Happens and Tips for Relief

PMDD

PME

Things to limit

How we reviewed this article:

Read this next

Premenstrual syndrome – is it normal and should it be treated

Premenstrual syndrome is different

Is treatment possible, how to avoid pain?

Premenstrual syndrome – health articles

Causes

Symptoms

Diagnostics

Treatment

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