Period mood swings and how to deal with them

Before we start, hi, I'm Lydia! :D I hate mood swings. Mood swings stink.

Alright, so, period related mood swings are caused by something called PMS (Premenstrual syndrome). Symptoms of PMS include:

Irritability

Anger

Depression

Crying

Oversensitivity

Feeling nervous and anxious

Alternating sadness and rage

There's also something called PMDD (premenstrual dysphoric disorder), which affects between 3 and 8 percent of menstruating women. It's a sort of really bad PMS. Common symptoms are:

Deep sadness or despair, with possible suicidal thoughts

Lasting irritability and anger, which may include frequent outbursts at loved ones

Feelings of tension or anxiety

Panic attacks

Mood swings

Crying

Disinterest in daily activities and relationships

Trouble thinking or focusing

Feeling out of control or overwhelmed

Fatigue

Low energy

Food cravings or binge eating  

I bet you're thinking, "AGH! How am I supposed to deal with this stuff?!" Well the good news is, there's a solution! Lifestyle changes can help stop/dull the effects of PMS and PMDD.

Exercise. Physical activity can lift moods and improve depression. It’s believed that endorphins — feel-good brain chemicals that are released during exercise — may help counteract some of the hormone changes that may trigger severe PMS. “Exercising can also boost energy and help with cramps and bloating, which may help you feel better,” says Dr. Carol Livoti. Aerobic exercise such as walking, running, bicycling, or swimming is recommended.

Small, frequent meals. Eating small meals throughout the day rather than two or three big meals may also help ease PMS symptoms. A large meal, particularly one high in carbohydrates, can cause blood sugar swings, which could worsen PMS. “Low blood sugar may contribute to crying spells and irritability that are often seen in women with severe PMS,” says Livoti. Try to eat six small meals a day to keep your blood sugar levels steady.

Calcium supplements. In a 2009 double-blind clinical trial of college women with PMS, those who supplemented their diet with 500 milligrams of calcium twice daily had significantly less depression and fatigue than those who didn’t. In fact, “a number of studies have shown that getting plenty of calcium can help ease mood changes related to severe PMS, although we don’t know exactly why,” says Livoti.

Avoid caffeine, alcohol, and sweets. Staying away from coffee and other caffeinated drinks for two weeks before your period may make a difference in your mood because caffeine can increase anxiety, nervousness, and insomnia. Cutting down on alcohol may also be helpful because alcohol acts as a depressant. And steering clear of candy, soda, and other sugary foods, especially in the week before your period, may help ease severe PMS symptoms by preventing mood swings associated with blood sugar fluctuations.

Stress management. Stress can make severe PMS symptoms worse, so finding ways to give stress the slip can help treat PMS. Try relaxation techniques such as meditation, deep breathing, and yoga. Individual or group therapy has also been found to be an effective PMS treatment for women with severe mood swings and debilitating emotional changes.

Also, if stuff like the lists of symptoms above keeps happening throughout your period and beyond, it's not period related. PMS and PMDD stop a couple days into your period.


(Stuff in bold come from http://www.everydayhealth.com/pms/mood-swings.aspx )