As PMS arrives, anxiety often takes center stage in the unique journey of many women’s menstrual cycles. How to cope? More about PMS and PMDD in this blog.
Ladies, check out this scenario, please. It’s a Friday night, and you’re getting ready to meet up with friends for a long-awaited dinner. You’re feeling excited, looking forward to good food and great company. As the evening progresses, you’re having a blast, laughing, sharing stories, and simply enjoying the moment. But then, out of nowhere, you start to feel a cloud of unease and worry slowly creeping in. Suddenly, you can’t shake off the feeling that something is amiss, even though everything seems perfectly fine. You try to dismiss it, thinking it might just be a passing mood, but it persists, casting a shadow over what was supposed to be a carefree evening.
If this scenario resonates with you, know that you’re not alone. Many women experience a similar rollercoaster of emotions, often centered around a particular time of the month. This emotional journey has been labeled “premenstrual anxiety”. However, there are strategies you can use to manage your emotions and improve your experience of your cycle. Keep reading to uncover these practical tips and strategies further in this blog.
When PMS (Premenstrual Syndrome) or PMT (Premenstrual Tension) is discussed, the focus often revolves around the irritability and mood swings that occur during the menstrual cycle. However, an equally important but frequently overlooked aspect is premenstrual anxiety. By acknowledging and understanding the role of premenstrual anxiety, we can gain a deeper appreciation of the complexities involved and extend the necessary understanding and assistance to those who encounter this monthly struggle.
What really happens? Let’s take a closer look.
The connection between the ovaries and the brain is far from distant; in fact, it’s incredibly intimate. Estrogen receptors are present in crucial areas of the brain that influence emotions and mood. Consequently, any irregularities in ovarian hormones will inevitably impact behavioral, cognitive, emotional, and mood-related functions. During the luteal phase, the week before menstruation, a significant decline in estradiol levels occurs. This drop can lead to increased anxiety symptoms in women with anxiety disorders and those experiencing PMS or PMDD, which is Premenstrual Dysphoric Disorder (we’ll explain this in the sections below). This intricate relationship between the ovaries and the brain highlights the significant influence hormonal changes can have on various aspects of a person’s psychological well-being.
PMS Vs. PMDD
The combination of symptoms, which occurs in the days before menstruation, is what we refer to as pre-menstrual syndrome (PMS). Headaches, breast tenderness, cramps, bloating, and muscle pain are among the physical discomforts that may arise. Emotionally, feelings of anger, anxiety, irritability, and sadness can become more pronounced. On a cognitive level, one may experience difficulties with concentration, slower reaction times, and impaired decision-making.
On the other hand, PMDD has been included as a recognized condition in the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). PMDD takes PMS to a whole new level. While PMS might bring some mood swings and discomfort before menstruation, PMDD brings an overwhelming wave of intense emotions and physical symptoms. It’s like PMS with the volume turned way up. The impact of PMDD on daily life can be significant, making it essential for individuals experiencing these extreme symptoms to seek support and find effective ways to manage and cope with their monthly challenges.
PMDD symptoms include:
In the one- to two-week period before menstruation, women with PMDD commonly experience one or more of the following primary symptoms:
- Mood swings and heightened emotional sensitivity
- Increased irritability, anger, or conflicts with others
- Significant feelings of depression or hopelessness
- Noticeable anxiety, physical tension, or a constant sense of being on edge
- Decreased interest in usual activities
- Poor concentration and difficulty focusing
- Lethargy or a notable decrease in energy levels
- Significant changes in appetite
- Altered sleep patterns, either increased or decreased
- Feeling out of control or overwhelmed by emotions
- Experiencing physical symptoms such as breast tenderness, joint or muscle pain, or bloating.
Effective Treatment Options For PMDD
Effective treatment options for PMDD include antidepressant medications (such as fluoxetine and sertraline), birth control pills containing ethinyl estradiol and drospirenone, cognitive therapy, and supplements like calcium, magnesium, chaste berry, and vitamins B6 and E. Consultation with a healthcare professional is essential to determine the most suitable approach for individual symptom management.
Bottom line: PMS and PMDD are not the same condition.
The differentiation lies in the intensity and severity of the symptoms experienced by each woman. For instance, someone with PMS may encounter irritability, low mood, and physical bloating in the days leading up to their period. However, they may not meet the criteria for PMDD either because they have fewer than five of the described symptoms or have not been experiencing them for a full year. Recognizing these differences can aid in accurate diagnosis and appropriate management for individuals experiencing these menstrual-related challenges.
Tips to Cope With Premenstrual Anxiety
- Monitor Your Cycles.
Understanding your menstrual cycle and its impact on your emotions is crucial in managing premenstrual anxiety. By tracking your cycles, you can gain valuable insights into the patterns of emotional distress and anticipate challenging days. Start by keeping a cycle journal or using a period-tracking app to note the start and end dates of your periods and any emotional changes you experience throughout the month. Review your journal to spot recurring patterns in emotional distress, such as increased anxiety, irritability, or difficulty sleeping, particularly during the week leading up to your period. Armed with this knowledge, you’ll be better equipped to implement coping strategies, prioritize self-care during challenging times, and maintain a positive outlook on your emotional well-being throughout the month.
- Prioritize Physical Well-being.
By effectively managing any discomfort or pain, you can alleviate additional stress on your body and mind, contributing to a more balanced emotional state during this time. Over-the-counter pain relievers can help ease headaches, cramps, and muscle pain commonly experienced during premenstrual periods. Follow the recommended dosage and consult with a healthcare professional if needed. Consider trying complementary therapies such as acupuncture, massage, or aromatherapy to complement traditional pain management approaches.
- Sweat Away Stress and Anxiety.
Engaging in regular physical activity is a powerful way to combat premenstrual anxiety. Exercise has numerous benefits for both physical and mental health, and it can be an effective strategy to alleviate emotional distress during this time. Be mindful of your energy levels and adjust your exercise routine accordingly. During the days when premenstrual anxiety is more intense, opt for gentler exercises like yoga or stretching. Remember that any physical activity is beneficial. Celebrate your efforts and progress, no matter how small.
- Follow a Healthy Diet and Limit Caffeine Intake.
Maintaining a healthy diet and moderating caffeine consumption can significantly impact premenstrual anxiety. Aim for a well-balanced diet with plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive sugar and processed foods, which can lead to energy fluctuations and mood swings. Stay well-hydrated by drinking enough water throughout the day. Reduce caffeine intake, as it can exacerbate anxiety and disrupt sleep patterns. Opt for decaffeinated options or herbal teas during your premenstrual phase. A nourished body and mind are better equipped to cope with the challenges of premenstrual anxiety, promoting overall well-being and emotional balance.
- Employ Stress-Reduction Strategies.
The impact of stress on premenstrual anxiety should not be underestimated. Stress can exacerbate PMS symptoms, making it crucial to prioritize stress management techniques to enhance emotional well-being during this sensitive time. Relaxation practices like deep breathing exercises, meditation, or yoga can help calm the mind, reduce stress hormones like cortisol, and promote overall emotional balance. Moreover, adequate sleep is essential in managing stress and supporting emotional well-being. A lack of sleep can elevate stress levels, worsen PMS symptoms, and make it more challenging to cope with emotional fluctuations. Finally, Seeking support from a therapist or counselor can be beneficial in developing effective coping mechanisms for managing stress during the premenstrual phase.
