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- National Institutes of Health: MedlinePlus: Premenstrual Syndrome
- Women's Health: Premenstrual Mood Changes
The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Please check with the appropriate physician regarding health questions and concerns. Although we strive to deliver accurate and up-to-date information, no guarantee to that effect is made.
How to Relieve Anxiety Caused by PMS
According to the National Institutes of Health, 3 out of 4 menstruating women experience symptoms of premenstrual syndrome, or PMS 1. Heightened stress and anxiety are common symptoms, as are mood swings, cravings, water retention and feelings of fatigue, depression and irritability. Consult a doctor regarding possible psychological disorders and prescription treatment if you experience particularly severe anxiety symptoms. However, for many women, simple diet and lifestyle changes, as well as natural remedies, can provide significant relief and even prevent future symptoms.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Diet and Lifestyle Changes
Eat smaller, more frequent meals instead of large, heavy meals to stabilize blood sugar and control cravings for sweet and salty foods.
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Replace high-fat, sugar- and sodium-laden foods with low-sodium alternatives and complex carbohydrates like fruits, vegetables and whole grains.
Avoid tobacco, caffeine and alcohol, all of which can increase feelings of anxiety and stress levels.
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Engage in aerobic activity to combat depression and fatigue. Aim for at least 30 minutes of daily exercise such as walking, running, cycling, swimming or other cardiovascular activities.
Reduce stress with yoga, meditation and deep-breathing exercises. According to "Psychology Today," yoga not only reduces stress, but it also improves your immune system and lowers your blood pressure.
- Eat smaller, more frequent meals instead of large, heavy meals to stabilize blood sugar and control cravings for sweet and salty foods.
Alternative Remedies
Consume 1,200 milligrams of calcium daily in either dietary or supplement form to reduce both the physical and psychological effects of PMS.
Take a daily multivitamin with adequate B vitamins, particularly 50 to 100 milligrams of B-6, and consider supplementing your diet with additional magnesium and vitamin E in order to combat hormonal imbalance and fluid retention.
Try herbal remedies, such as black cohosh, if symptoms persist or you require additional relief. Black cohosh root may help alleviate premenstrual symptoms; however, it is not regulated by the FDA, and may cause side effects. Consult your doctor before using medicinal herbs.
Tips
Keep a journal of your symptoms and habits. After a few months, you may be able to pinpoint which activities, foods and supplements are most effective at relieving your anxiety.
Warnings
You may need prescription drugs to help relieve PMS anxiety if you don't experience relief after making dietary and lifestyle changes. Talk to a physician about oral contraceptives, antidepressants and other options for treating anxiety.
- Consume 1,200 milligrams of calcium daily in either dietary or supplement form to reduce both the physical and psychological effects of PMS.
- Take a daily multivitamin with adequate B vitamins, particularly 50 to 100 milligrams of B-6, and consider supplementing your diet with additional magnesium and vitamin E in order to combat hormonal imbalance and fluid retention.
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References
Tips
- Keep a journal of your symptoms and habits. After a few months, you may be able to pinpoint which activities, foods and supplements are most effective at relieving your anxiety.
Warnings
- You may need prescription drugs to help relieve PMS anxiety if you don't experience relief after making dietary and lifestyle changes. Talk to a physician about oral contraceptives, antidepressants and other options for treating anxiety.
Writer Bio
L.W. Westerfield is a writer, editor and blogger. Her interests include food, culture, holistic health, yoga and literature. She has written for "USA Today Magazine" and a variety of southern California newspapers. Westerfield is a certified Hatha yoga instructor and a Whole Foods Nutrition Counselor with a focus in macrobiotics and traditional Eastern healing arts.