If you’ve ever suffered with PMS and Anxiety like I have, you know “that time of the month” is a definite trigger for having panic attacks and all sorts of anxiety symptoms.
Today we will look at PMS and Anxiety and then discuss some useful tips to help you get through it.
What is PMS (Premenstrual Syndrome)?
Premenstrual Syndrome is is a group of symptoms linked to the menstrual cycle. PMS symptoms occur 1 to 2 weeks before your period starts. The symptoms usually go away after you start bleeding. PMS can affect menstruating women of any age and the effect is different for each woman. For some people, PMS is just a monthly bother. For others, it may be so severe that it makes it hard to even get through the day. -Source
PMS (premenstrual syndrome) affects up to 85% of women. And women that suffer from anxiety disorders often feel worse during this time. (I am raising my hand here!)
Here are Some of the Most Common Symptoms of PMS:
Emotional and Behavioral Symptoms:
- Anxiety and tension
- Depressed mood
- Crying spells
- Mood swings, irritability, anger
- Disrupted sleep
- Appetite changes and food cravings
- Social withdrawal
- Poor concentration
PMS Physical Signs and Symptoms:
- Joint or muscle pain
- Headaches or migraines
- Weight gain related to fluid retention
- Headaches or migraines
- Abdominal bloating
- Acne flare-ups
- Breast tenderness
- Constipation or diarrhea
Sometimes I get a lot of anxiety when I have PMS and other months not so much. I don’t know what makes it fluctuate, and of course with will vary from month to month and woman to woman. One thing is certain- PMS hard enough to deal with- PMS and Anxiety can be a real challenge.
This month has been a doozy for me. I am currently having PMS, and I had a case of anxiety and sensitization that went on for about 2 solid days this month. It was hard to get through, and I felt like I wanted to cry a few times, but I made it.
I feel better now thank God so let me share what I found with you…
PMS and Anxiety – Tips to Help Ease Your Symptoms
1. Watch your Diet- some of the things you crave may actually cause you to feel more anxious. Anxiety and pms are linked to a poor diet lacking in vitamins and minerals. A good rule of thumb is to decrease your intake of salty foods, avoid too much sugar, avoid caffeine and alcohol.
2. Be gentle with yourself- Stay positive and be supportive and do not mentally berate yourself when you feel anxious. During my 2 days of feeling on edge and sensitized, at one point I realized it just was going to have to run its course. I did everything I could and yet I still felt anxious. I decided the best I could do in the moment was to have tremendous compassion and love for myself. I sent myself soothing, healing, positive affirmations. Being gentle with myself helped, and I know it will help you too!
4. Exercise- Get up off the couch and move around. Exercise causes the body to release feel good hormones and can help reduce anxiety and panic symptoms. After coming off my sensitization bender, I took a spin class yesterday and it got my racing thoughts to stop. It felt wonderful and I was so happy I went.
5. Get your rest- Aim to get 6 – 8 uninterrupted hours a night. A rested body is a very good defense. (see: Anxiety & Sleep -Tips that Really Help)
6. Deal with your anxiety using healthy coping techniques. Try some yoga or meditation, or get a massage- these can all be incredibly soothing and relaxing. If your pms has you so anxious you can’t calm down, try listening to relaxation tapes (see below), and make sure you are breathing correctly- slowly and from the diaphragm.
Do the best you can. The good thing about PMS is that it always has to end. As does the anxiety. Keep this in mind as you use these tips for PMS and anxiety.
I wish you peace,
Recommended: Reduce PMS symptoms using the power of your mind. Feel 60% better right away- PMS Relaxation Download