Understanding Premenstrual or PMS Depression: Coping Strategies
Premenstrual or PMS depression might have been a challenging experience for you, and there could be numerous treatments that you have tried out so far.
But there are ways to command it effectively.
Maintaining a healthy lifestyle is among the best ways to deal with premenstrual depression.
By working with a doctor or therapist, you can develop a personalized treatment plan to manage their symptoms and improve overall health.
This article will discuss PMS depression and how to manage it.
PMS depression symptoms
Premenstrual syndrome (PMS) is a combination of physical and emotional symptoms.
It starts a week or so before your period and makes some people feel more emotional than usual.
Some negative emotions that you might have faced include,
- Irritation
- Sadness
- Tiredness
- Anxiousness
- Uninterested in sex
- Remaining angry, teary, and forgetful
Why does it happen
No one knows what triggers PMS, although it’s thought to have something to do with hormonal shifts that occur around a woman’s period.
About the middle of your cycle, you will ovulate.
When an egg is released, Estrogen and Progesterone levels naturally decline.
Both physical and mental problems might result from a hormonal imbalance.
The levels of Serotonin can be affected by alterations in Estrogen and Progesterone.
Serotonin plays a role in controlling eating, sleep, and emotional stability.
PMS symptoms, such as depression, irritability, insomnia, and unexplained food cravings, have been linked to low Serotonin levels.
Once your Estrogen and Progesterone levels rise again, you should feel better.
This typically occurs a few days following the start of your period.
Other reasons you may feel depressed before your period include,
Premenstrual Dysphoric Disorder (PMDD)
PMDD is quite similar to PMS but more severe in terms of symptoms.
The majority of women with PMDD reported PMS depression before their period, some to the point of thinking about suicide.
Premenstrual exacerbation
Premenstrual exacerbation (PME) occurs when a preexisting chronic illness gets worse before a period.
These include depression which is the most common condition that coexists with PMS.
About half of all women treated for PMS also have depression or anxiety.
Continue reading to learn more about the connection between PMS and depression.
How to manage PMS
The mood swings that come with PMS have no tried-and-true remedy.
However, you may get relief from your emotional issues by making some adjustments to your lifestyle and taking prescribed medicine.
Track your symptoms
If you aren’t already doing so, keeping a journal to record how you’re feeling at each stage of your menstrual cycle is a good idea.
This will verify the association between your cycle and your depressive symptoms.
Explaining your feelings might help you put things in perspective and give you a sense of affirmation when feeling low.
If you want to discuss your symptoms with your doctor, having a complete journal of your last few cycles can be helpful.
Some people may feel more restful discussing their PMS symptoms if they have proof that they occur regularly.
Your doctor may also benefit from having a clearer picture of the situation.
A period-tracking app can help you monitor your cycle and any associated symptoms.
Try to find a symptom checker that lets you enter your data.
You may also create or use a printable chart.
List the days of the month from 1 to 31 across the top.
Write down your symptoms in the left-hand column.
Circle the symptoms that you experience frequently. Write down the severity levels you assign to each symptom.
If you want to keep tabs on your depression, pen down when you feel these signs.
- Anxiety
- Sadness
- Irritability
- Crying spells
- Trouble concentrating
- Tiredness, lack of energy
- Poor sleep or too much sleep
- Food cravings or appetite loss
- Lack of interest in your daily activities
Hormonal birth control
Hormonal birth control techniques like the pill or patch can be helpful against PMS symptoms.
Some people have also found that they alleviate the emotional symptoms of depression.
However, some people find that hormonal birth control exacerbates their depression.
Following this technique may require you to experiment with various forms of contraception until you find one that is satisfactory to you.
Always see a specialist before taking any medication.
Taking a continuous birth control pill can stop your period, which sometimes also prevents PMS from occurring.
Natural remedies
A couple of vitamins may help relieve PMS depression symptoms.
Vitamin B6 might also help with PMS symptoms.
Fresh fruits, fish, fortified cereals, chicken, and turkey are among the well-known sources of vitamin B6.
It also comes in supplement form. Just take at most 100 milligrams a day.
Researchers observed that calcium supplements relieved the moodiness, hunger swings, and fatigue associated with premenstrual syndrome.
Foods like milk, cheese, yogurt, fortified cereal, orange juice, and green leafy vegetables are good sources of calcium.
A calcium supplement of 1,200 mg per day is also an option.
If you don’t observe changes straight away, that’s normal.
Calcium supplementation may improve symptoms, but it may take up to three menstrual cycles before you see a difference.
Lifestyle changes
PMS symptoms may also be affected by several lifestyle factors.
Exercise
Try to spend at least 30 minutes engaged in physical activity on most days of the week.
Depressive symptoms, fatigue, and inability to focus can all be relieved with as little as a daily stroll around the neighborhood.
Nutrition
Cravings for junk food are common during PMS, but you should fight them off.
Consuming excessive amounts of sugar, fat, or salt can have a negative impact on your mood.
You don’t have to eliminate them, but you should eat more fruits, veggies, and whole grains to counteract the unhealthy effects.
You can count on this to keep you full for the day.
Sleep
Normal sleep is vital for your physical and mental well-being.
In the week or two before you start your period, getting enough sleep is crucial.
Stress
Stress, if not controlled, can exacerbate depressive symptoms.
When you sense PMS depression symptoms coming on, it might be helpful to do deep breathing exercises, meditation, or yoga to calm your mind and body.
Medication
Antidepressants are a possible solution if other treatments have failed.
The most widely used antidepressant for PMDD is a selective serotonin reuptake inhibitor (SSRI).
SSRIs prevent Serotonin from being reabsorbed, increasing its concentration in the brain. Some common SSRIs are,
- Sertraline (Zoloft)
- Paroxetine (Paxil)
- Citalopram (Celexa)
- Fluoxetine (Prozac and Sarafem)
PMS depression may also respond to other antidepressants that target Serotonin. These include,
- Venlafaxine (Effexor)
- Duloxetine (Cymbalta)
To determine the appropriate dose, talk to your doctor.
They may advise you to take an antidepressant for two weeks before the onset of your symptoms.
In other scenarios, they may advise daily use.
Finding support
When the symptoms of premenstrual syndrome become too much to bear, you can consider making an appointment with your Gynecologist immediately.
Your doctor should be someone you can confide in and who will take your complaints seriously.
Look elsewhere for medical care if your current doctor won’t hear you out.
Find a doctor familiar with PMS and PMDD with the help of blogs, online communities, and local resources.
The International Association for the Study of Premenstrual Disorders (IAPD) is another resource.
Get help from a crisis or suicide prevention hotline if you or someone you know is having suicidal thoughts, whether related to PMS depression or not.
Dial 800-273-8255 to reach the National Suicide Prevention Lifeline.
If you believe someone is in imminent danger of harming themselves or others,
- Be there for them until aid can arrive.
- Do not pass judgment, argue, threaten, or yell; just listen.
- In an emergency, dial 911 or your local emergency number.
- Take away any weapons, drugs, or other potentially dangerous items.
Conclusion
Premenstrual or PMS depression is a common and often challenging experience for women.
However, by maintaining a healthy lifestyle and seeking the help of a healthcare professional, you can effectively manage the symptoms and improve your overall quality of life.
From over-the-counter remedies to prescription medications, your doctor can work with you to find the best treatment option.
Remember, PMS depression is a medical condition that should not be ignored.
If you or someone known to you is experiencing symptoms of premenstrual depression, don’t hesitate to reach out for help.
With the right care and support, women can overcome this challenging condition and feel their best throughout the month.
Frequently Asked Questions
How long does PMS depression last?
PMS depression can last from a few days to two weeks before menstruation, but the severity and duration of symptoms can vary significantly among women.
Can PMS affect you mentally?
Yes, PMS can affect you mentally. Symptoms such as anxiety, irritability, mood swings, and depression are common. These symptoms can impact a person’s daily life and relationships, and seeking treatment can significantly improve overall well-being.
Can PMS worsen mental illness?
Yes, PMS can worsen mental illness in women already diagnosed with depression, anxiety, or bipolar disorder. These individuals must work closely with their healthcare providers to manage their symptoms during this time.
Does PMS mood get worse with age?
The severity of PMS mood symptoms can vary throughout a woman’s life, but it is not factual that it will get worse with age. Hormonal changes and other factors can impact PMS symptoms, and seeking treatment can help manage them effectively.
How to treat PMS depression naturally?
Some natural ways to treat PMS depression include regular exercise, a healthy diet, getting enough sleep, reducing stress through relaxation techniques such as meditation or yoga, and taking supplements like omega-3 fatty acids, vitamin B6, and magnesium.
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