Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) can be challenging to manage, especially while trying to keep up with the responsibilities of daily life. Below you can find information, coping skills, and resources related to these conditions.
Premenstrual syndrome (PMS)
Premenstrual syndrome (PMS) occurs when people who have a period, or menstruate, experience at least one physical, emotional, or behavioral symptom during the part of the menstrual cycle after ovulation. Twenty to thirty percent of people who menstruate may experience premenstrual syndrome.
Some symptoms include:
- Anxiety
- Irritability
- Depressed mood
- Trouble concentrating
- Crying spells
- Fatigue
- Bloating
- Cramps
- Headaches
- Backaches
- Breast tenderness or swelling
Premenstrual dysphoric disorder (PMDD)
Premenstrual dysphoric disorder (PMDD) is diagnosed when a person who menstruates experiences severe symptoms of depression, tension, and irritability in the week prior to their period. Between 3-8% of people with PMS have symptoms severe enough to be classified as PMDD.
While it isn’t uncommon to experience emotional and physical changes prior to menstruation, people who meet criteria for PMDD experience changes that significantly impact their ability to function. It is important for people with PMDD to get treatment since they are at a higher risk for suicide.
In PMDD, symptoms must be present for most menstrual cycles in the previous year and include:
- Sudden mood swings
- Irritability, anger, or increased conflict with others
- Depressed mood or feelings of hopelessness
- Anxiety or tension
- Decreased interest in usual activities
- Difficulty staying focused in attention or thinking
- Fatigue
- Change in appetite or food cravings
- Trouble sleeping or sleeping too much
- Feeling overwhelmed or out of control
- Physical symptoms, such as breast tenderness, joint or muscle pain, weight gain, and bloating
The difference between PMDD and conditions like Major Depressive Disorder is that symptoms begin a week prior to menstruation and end soon after the period starts. Treatment can include hormone treatment, psychotherapy, and antidepressants. With treatment, most people experience partial or full improvement in symptoms.
How to cope with PMS and PMDD
Here are some ways that you can cope with the symptoms of PMS/PMDD:
Get to know your cycle
The symptoms of PMS and PMDD will often follow a pattern, arising at the same time each month. Keeping track of when your symptoms start and when your menstrual cycle starts can help you be prepared for the changes that are coming. Knowing this pattern can help you plan ahead so that you don’t schedule anything too stressful for that time and allow yourself plenty of time to rest.
Find support
Leaning on medical professionals, therapists, friends, and family can ease the stress of navigating PMS/PMDD. You can also find online peer support groups to connect with other people dealing with challenging PMS/PMDD symptoms. This can help you feel less alone. Others who understand your experience might have practical tips that could work for you too. Some people may find reaching out for help difficult because of feelings of shame or embarrassment associated with PMS/PMDD. But if you are struggling, you deserve the medical and emotional care you need to feel well in your mind and body.
Make a self-care kit
Creating a self-care kit ahead of time can make it easier to give yourself the support you need when your PMS/PMDD symptoms arise. This kit might include some of your favorite snacks, a bath bomb so you can take a warm bath, or materials for you to engage in one of your favorite hobbies, such as art supplies. Creating this kit can make it easier for you to find relief in things that comfort you without having to worry about finding them when you are in the middle of PMS/PMDD.
Manage stress
Finding ways to reduce the stress that comes with PMS/PMDD can make life feel more manageable. Some activities you can try to ease your stress are:
- gentle movement, like walking or yoga (if those are accessible for you)
- mindfulness meditation
- spending time in nature
- playing with a pet
- taking a relaxing bath or shower
Everyone is different, so you may prefer some activities over others. Choose something that works for you and give yourself compassion if managing stress does not come easily at first. PMS/PMDD symptoms can make it harder to feel calm and grounded and it may take time to find things that are supportive for you and your well-being.
PMS/PMDD can come with symptoms that make life feel overwhelming. But you are not alone. Do your best to reach out for help when you need it and remember that you are deserving of care and support.
Resources from Mental Health America
Take a mental health test
If you or a friend are struggling with your mental health, take an anonymous, free, and private mental health test. It only takes a few minutes, and after you are finished, you will be given information about the next steps you can take based on the results.
If you or someone you know is struggling or in crisis, help is available. Call or text 988 or chat 988lifeline.org. You can also reach Crisis Text Line by texting HOME to 741741.
