How to Handle PMS Mood Swings Better

Premenstrual syndrome (PMS) can cause mood swings and emotional changes due to hormonal fluctuations. Here are practical ways to manage these symptoms:

1. Track Your Symptoms

Keep a record of your cycle and emotions. Use a period-tracking app or create a chart to log mood changes like sadness, irritability, or anxiety. This helps identify patterns and provides valuable insights for discussing symptoms with your doctor.

2. Lifestyle Changes

• Exercise: Aim for 30 minutes of activity most days to reduce stress and improve your mood.
• Nutrition: Balance junk food cravings with fruits, vegetables, and whole grains to stabilize blood sugar and avoid irritability.
• Sleep: Get 7–8 hours of quality sleep, especially in the weeks before your period.
• Stress Management: Practice deep breathing, yoga, or meditation to calm your mind and body.

3. Natural Remedies

• Calcium: A daily supplement or calcium-rich foods (milk, leafy greens) can ease mood swings over time.
• Vitamin B-6: Found in fish, poultry, and fruits, or as a supplement, it helps with PMS symptoms.

4. Hormonal Birth Control

Birth control methods can regulate hormonal fluctuations. A continuous pill may help eliminate PMS entirely, but consult your doctor to find the best fit for you.

5. Medication Options

If symptoms are severe, antidepressants like SSRIs (e.g., Zoloft, Prozac) may help by boosting serotonin levels. Your doctor can guide you on the right dosage and timing.

By tracking your symptoms, making healthy lifestyle changes, and exploring suitable treatments, you can better manage PMS mood swings and improve your overall well-being.