PMS: What to Watch For and What Helps

Up to three out of four people with menstrual cycles notice some premenstrual changes. For most, symptoms are mild. For a smaller group, they can disrupt work, relationships, and sleep. If you want straight, useful steps to feel better before your period, this page will help.

Recognize the pattern

PMS symptoms come back on a regular schedule: they usually start 3–10 days before your period and improve when bleeding begins. Common signs include mood swings, irritability, bloating, breast tenderness, headaches, and low energy. Track symptoms on your phone or a paper chart for two to three cycles so you can see the pattern. That record makes it easier to talk with your clinician and decide on treatment.

If symptoms are severe and interfere with daily life—work, school, relationships—ask about PMDD (premenstrual dysphoric disorder). PMDD is more intense than typical PMS and often needs medical treatment.

Practical steps you can try now

Start with simple, low-risk changes. Move more: short daily walks or a 20–30 minute workout three times a week often cuts mood symptoms and bloating. Sleep matters—aim for regular bedtimes and 7–9 hours of quality sleep. Reduce caffeine and alcohol in the week before your period; they can make anxiety, breast tenderness, and sleep worse.

Diet tweaks help some people. Eat regular meals, focus on whole foods, and limit salty, processed snacks when you feel bloated. Small, frequent meals can keep blood sugar steadier and may reduce cravings and mood dips.

Over-the-counter pain relievers like ibuprofen or naproxen can ease cramps and breast pain. Try heat (a hot water bottle or patch) for muscle tension. For mood and severe symptoms, doctors often suggest antidepressants—SSRIs or SNRIs such as venlafaxine (Effexor)—which can work when given daily or only during the luteal phase. Hormonal approaches, like combined birth control pills or some IUDs, can also reduce period-related symptoms for many people.

Supplements some people find helpful include magnesium and vitamin B6, but talk with your doctor before starting anything—especially if you take other meds. If you prefer natural strategies, cognitive behavioral therapy and stress-reduction techniques (mindfulness, breathing exercises) show real benefits for mood symptoms.

Thinking about medication? Get a clear diagnosis first and discuss options, side effects, and how long to try a treatment. If you buy meds online, read our guide on verifying pharmacies so you avoid unsafe sellers.

If symptoms are new, suddenly worse, or linked with suicidal thoughts, get help right away. Your doctor can connect you with the right treatment and support. With a bit of tracking and the right mix of lifestyle and medical care, most people find meaningful relief within a few cycles.