Tips for PMS Relief

PMS, also known as premenstrual syndrome, is a condition people with uteruses get after their ovulation cycle, just before their period. This syndrome has a variety of mental and psychical symptoms, lasting a couple of days each month. Some people have minor effects from PMS. However, some individuals experience extreme symptoms, causing daily functioning to be challenging during these times.

Symptoms of PMS

PMS has a variety of symptoms that can differ from person to person. The onset of stress and history of depression can make an impact on the severity of these symptoms. Some symptoms of PMS that may occur include:

  • Breast tenderness/swelling

  • Acne

  • Boating

  • Weight gain

  • Body pains

  • Constipation

  • Food cravings

  • Irritability

  • Mood swings

  • Depression

  • Crying spells

PMS can often cause extremely heightened emotions, leading individuals to act out of character. This intense increase of emotions can be incredibly hard to overcome. It can also be challenging for individuals to function normally while experiencing these emotions.

Relieving PMS Symptoms

There are a variety of practices that people can engage in to help ease the symptoms of PMS. While most individuals do not reach a severe level of symptoms, they can still bring extreme discomfort. Practicing these natural techniques can help individuals work through these symptoms and continue their daily lifestyle:

  • Exercise

  • Drink water

  • Avoid smoking

  • Avoid alcohol

  • Avoid caffeine

  • Avoid sodium

  • Mediate

  • Relax

Over-the-Counter Pain Relievers

If an individual practices the habits previously discussed and still struggles to cope with these symptoms, over-the-counter medications can be used to help ease the pain. Ibuprofen, Aspirin, or any over-the-counter pain relievers can help people get through challenging symptoms. However, it is essential not to rely on these pain relievers for an extended period and only take the recommended dose.

Dietary Changes

Many PMS symptoms are heightened with inconsistent or unhealthy diet habits. Eating smaller meals more often can help the digestive system function properly and avoid excessive issues with PMS. Avoiding excessive consumption of foods with high fat, high sugar, or high levels of sodium is recommended. Eating fruits and vegetables and maintaining a healthy diet can also help ease the symptoms of PMS.

Hormone Treatment

SSRIs (selective serotonin reuptake inhibitors) are common medications prescribed for depression and anxiety. If prescribed these medications, they may help to alleviate the mental and emotional symptoms of PMS. Oral contraceptives have also been shown to help decrease the overall symptoms of PMS. No other form of birth control has been shown to affect PMS in either a positive or negative way. 

Regulating Emotions

Learning to regulate emotions while experiencing PMS is one of the most difficult aspects for most people. This time often increases levels of impaired social abilities, impulsivity, and stress. These mental impacts can leave an individual with high levels of frustration and heightened emotions. Learning to regulate these emotions can help to ease the mental side of PMS.

Practice Meditation

Meditation has many benefits on the overall mental state and can help individuals ground their emotions. The effects of meditation can be highly beneficial when trying to regulate the heightened emotions of PMS. When individuals take time out of the day to meditate and evaluate their current emotional state, it can help them gain realization of their emotions and work to regulate them.


Stretching can improve not only emotional regulation but also ease physical symptoms of PMS. By stretching the body, individuals increase the amount of oxygen coming into their bodies. Individuals loosen their muscles and help to relax their bodies when stretching. This increase in oxygenation can help the mind relax and allow individuals to regulate their emotions. This helps calm feelings of anger or stress and allows people to temporarily decompress and refocus their thoughts.


Writing may seem like a tedious task in some situations, but it can have many benefits for mental health. Individuals can grab a piece of paper or a journal and write down their feelings. When journaling, it is essential to be completely honest. Individuals should let their worst feelings out and release their emotions. 

Through journaling, people can help release their negative emotions without harming others physically or emotionally. If someone feels the desire, they can rip apart the paper they wrote on and throw it away or burn it. It can be relieving to watch negative emotions dissipate. 

Remember that these physical and emotional symptoms are only temporary. They typically only last up to a few days and can be managed to some extent. Implementing these practices can help relieve the pain and stress of PMS and set individuals up for future success in managing their symptoms. Remember, everyone handles PMS differently, and these suggestions may need to be altered to fit personal needs.

Premenstrual syndrome, also known as PMS, is a condition people with uteruses deal with during a point in their ovulation cycle. The symptoms of PMS vary between individuals. However, common symptoms include acne, bloating, mood swings, depression, and various other mental and physical effects. Dealing with PMS can be challenging and make everyday life hard to engage in. There are many things you can adjust in your overall lifestyle to help ease the effects of this condition. Exercising, drinking water, and maintaining a healthy diet can all help to alleviate these symptoms. However, if you are struggling with the necessary lifestyle changes needed to ease PMS symptoms, help is available. SokyaHealth’s coaching services and self-care and wellness practices can help you change your life. To learn more about the effects of PMS and tips to relieve symptoms, reach out to SokyaHealth today at (877) 840-6956.

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