Premenstrual Mood Swing

Premenstrual Mood Swing

Premenstrual Syndrome (PMS) is a collection of physical and emotional symptoms that start a week or so before period. It makes some people feel moodier than usual and others bloated and achy. Other emotional symptoms of PMS can include sadness, irritability, anxiety and anger. 

How to manage?

1) Track your symptoms

Track your cycle and symptoms using a period-tracking app on your phone. Look for one that allows you to add your own symptoms such as sadness, sudden unexplained changes in your mood, crying spells, irritability, poor sleep or too much sleep, trouble concentrating, lack of interest in your daily activities, tiredness and low energy.

2) Hormonal birth control

Hormonal birth control methods, like the pill or patch, may help with bloating, tender breasts, and other physical PMS symptoms. For some people, they can also help with emotional symptoms, including mood swings.

3) Natural remedies

A clinical trial found that a calcium supplement helped with PMS-related feelings of sadness, irritability, and anxiety. 

4) Lifestyle changes

  • Exercise
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    Try to be active for at least 30 minutes more days of the week than not. Even a daily walk through neighbourhood can help with feelings of sadness, irritability, and anxiety.

  • Nutrition
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    Resist junk food cravings that can come with PMS. Taking too much sugar, fat, and salt can all wreak havoc on your mood. You don’t have to cut them out completely, but try to balance out these foods with fruits, vegetables, and whole grains. This will help keep you full throughout the day and help avoid drops in blood sugar, which can make you irritable.

  • Sleep
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    Not getting enough sleep can kill your mood if you’re weeks away from your period. Try to get at least 7 to 8 hours of sleep a night, especially in the week or two leading up to your period. See how not getting enough sleep affects your mind and body.

  • Stress
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    Unmanaged stress can worsen mood swings. Try to use deep breathing exercises, meditation, or yoga to calm both your mind and body, especially when you feel PMS symptoms coming on.

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