Understanding Premenstrual Syndrome (PMS)
PMS is short for Premenstrual Syndrome and covers a variety of emotional, behavioral, and physical changes that often show up about seven to ten days before your period. Experts believe it stems from shifting hormone levels—such as estrogen, progesterone, and serotonin—during the luteal phase. There’s also a family link since PMS can run in some bloodlines, occasionally making daily life tougher.
Almost everyone with a menstrual cycle will notice PMS symptoms at some point, and for many, these signs return each month.
PMS can affect both your body and your mind. Physically, you may experience:
- Changes in appetite
- Trouble sleeping
- Headaches
- Sore or tender breasts
- Abdominal cramps or bloating
- Muscle and joint aches
On the emotional side, you might notice:
- Mood swings or irritability
- Feelings of sadness or low energy
- Anxiety or tension
- Crying spells
- Difficulty concentrating
Symptoms of PMS
- Feeling easily overwhelmed
- Heightened sensitivity to rejection
- Pulling away from social events
- Forgetfulness or ‘brain fog’
- Sudden mood shifts
- Intense emotional reactions
- Increased hunger or cravings
- Restless nights
- A sense of losing emotional control
How is PMS Diagnosed?
There’s no single lab test for PMS. Instead, you’ll typically track your symptoms for at least two cycles to see a pattern. A telltale sign is that most discomfort eases once your period starts—usually between days four and twelve of your cycle. Sharing a detailed log with a healthcare provider—whether it’s a GP, OB-GYN, or a mental health specialist—can help confirm PMS and rule out other causes.
Treating PMS
Adding regular aerobic exercise—like walking, jogging, or cycling—can ease many PMS aches and mood swings. Stress-management practices such as deep breathing, meditation, and gentle yoga may also lift your spirits. Adjusting your diet by cutting back on caffeine, alcohol, sugar, and fatty foods supports hormonal balance. Eating smaller, more frequent meals can help keep blood sugar stable and ward off irritability or fatigue.
Cognitive behavioral therapy (CBT) often helps by shifting negative thought patterns and teaching coping skills to handle tough days. In therapy, you’ll explore how your mood fluctuates with your cycle, identify emotional triggers, and learn practical ways to reframe stressful thoughts. Keeping a symptom diary with your therapist can highlight which strategies work best for you.
Some clinicians recommend SSRIs (selective serotonin reuptake inhibitors) during the luteal phase to level out mood swings. Even if you don’t have anxiety or depression at other times, short-term SSRI use can boost focus and energy before your period. These medications raise serotonin levels and slow the breakdown of allopregnanolone—a hormone that affects mood—often only needing to be taken in the days leading up to menstruation.
Causes of PMS
The intensity of PMS symptoms can shift over time. Hormonal changes during puberty, after childbirth, or around menopause—as well as life stress—can make symptoms feel more severe. Other periods may bring relief or even a full break from symptoms.
If PMS is disrupting your day-to-day life, reach out to your primary care provider, OB-GYN, or a licensed mental health professional. They can help determine if PMS is responsible or if another condition—like hormonal imbalances, fibroids, or mood disorders—is playing a role. From there, you can work together on a personalized treatment plan.
Finding support for PMS can truly change your day-to-day, helping you maintain balanced moods, enjoy hassle-free routines, and boost your overall well-being. At Alice’s Psychiatry & Wellness, our virtual services provide dependable, ongoing care from qualified experts. Through a combination of evidence-based therapies and careful medication management, you’ll gain actionable tools to handle PMS, empowering you to feel confident and in control of your mental health.
Our Compassionate Psychiatry Team Is Here to Help You
If you notice your mood shifting drastically around your menstrual cycle, it could point to a more serious health issue. Schedule an appointment with the specialists at Alice’s Psychiatry & Wellness today and feel the difference personalized support can make.