Premenstrual syndrome (PMS) is when a woman experiences emotional and physical symptoms a week before her period. She experiences a lot of emotions when she has PMS, she feels upset, irritable and even anxiety attacks can happen. She has mood swings at one time, and then everything goes back to normal.
Symptoms of PMS:
The symptoms of PMS are anxiety, depression, anger, tension, crying spells, hypersensitivity, panic attacks, suicidal thoughts, food cravings, low energy, fatigue, lack of concentration, acne, sore breasts, abdominal pain, headache, diarrhea, and, constipation. A woman’s menstrual cycle lasts for twenty-eight days, ovulation occurs on fourteenth day of the menstrual cycle and menstruation occurs on the twenty-eighth day. PMS symptoms begin a week or two before your period and it disappears once menstruation starts.
Cause of PMS:
Experts are not able to determine why PMS happens, the likely cause is hormone fluctuation, mood swings and irritability are linked to low levels of serotonin and changes in estrogen and progesterone levels.
Ways to manage PMS:
An effective way to manage PMS is to follow a healthy lifestyle with exercise and the right kind of foods such as fruits, vegetables, whole grains, calcium foods, and complex carbohydrates. It is also important to drink a good amount of water and cut down on caffeine, alcohol, and sugar. Following a healthy lifestyle is beneficial, along with it, a good way to feel good from PMS emotions is to manage our stress.
Stress Management:
Deep breathing will help ease stress, find a comfortable spot to sit, place your hands on your lap, close your eyes, and think of something beautiful, and then breathe in and breathe out. Do this for five to ten minutes, or chose a time frame that suits you.
It is an uncomfortable feeling to manage abdominal pain and mood swings while working. A good way to tackle this is to accept that you have PMS, and tell yourself what is happening to you is healthy, you are likely to switch off from pain and PMS and focus on work.
During free time, keep your mind as occupied as possible, read a book, listen to music, play a game on your phone, cook, or do anything you like. Once you get into an activity you enjoy, you are likely to be in a good mood, and you may forget about your pains.
Give yourself space, don’t put too much pressure on yourself, if you get irritable at certain intervals it is okay, but it just should not be too severe. If you feel too tired, don’t put pressure on yourself. Just relax.
With the mood swings and pain, it is natural to have negative thoughts, gradually work on removing negative thoughts. Use positive thoughts such as everything is going to be fine, I am going to be happy, today is going to be a good and productive day.
Many women go through PMS, it is important as a community to support and understand each other. Men too should be aware of PMS and show compassion.
Do seek medical help if your symptoms become too severe.
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