If you’re struggling with PMS mood swings or anxiety, be sure to read Dr. Deb’s advice below and take notes! I know you’re going to learn some awesome stuff today.
I rarely talk about the PMS anxiety and mood swings I used to experience every month just a few years ago. I would honestly sit and wonder how I could live the rest of my life when I was out-of-my-mind miserable 14 days out of every month.
Literally every single month, for the two weeks before my period, I was an emotional wreck.
That was my PMS reality.
I basically wanted to crawl into my bed and hide from the world for the last half of every month.
Worst of all, I hated myself.
I felt like a horrible mom for snapping at my kids. A terrible wife for the angry outbursts toward my husband.
I would hide in my bathroom and cry because I didn’t know why I felt so out of control.
I felt like a failure as a woman.
Was it really supposed to be like this?
When I asked that question, deep down I knew the answer was no.
I felt intuitively that I needed to take better care of myself, that my body was crying out for something I wasn’t giving it.
Today I’ve invited Dr. Deborah Epstein (The IBS Doc) back to share some deep insights into the true cause behind PMS mood swings, and simple changes you can start making today that make a real difference in the way you feel during those 1-2 weeks before your period.
I love her advice so much.
It pretty much echoes exactly what I did to turn around my own PMS symptoms and finally put a stop to my PMS mood swings every month. Now I feel so much more in balance and those out-of-control feelings are long gone. It’s a night and day difference.
Get Rid of PMS Anxiety and Mood Swings Once and For All
Are Menstrual Mood Swings Real?
If you can believe it, an argument has been raging these last few years, about whether PMS is real or a myth.
If you’re scoffing (cursing?) incredulously, I bet you suffer from PMS anxiety or mood swings, and the very existence of a debate strikes you as nuts.
On the one hand, some experts believe that the medical evidence does not show that the regular variations in women’s hormones cause mood swings. (Which isn’t surprising; trouble occurs when the hormones are out of balance.) They argue that PMS (Premenstrual Syndrome) is not a “thing,” and it’s a disservice to women to say it is.
On the other hand, many women argue that it is a disservice to women with PMS, to call PMS a myth, because it invalidates their experience.
Maybe you know you have PMS, and you couldn’t care less what the scientists say, or what they’re arguing about. Perhaps:
- your doctor told you that your menstrual mood swings were all in your head. Did you want to slap her, even though it was only week 2 of your cycle?
- you’re one of the many women who feel irritable, angry, anxious, weepy, or outright depressed, and you tend to get this way predictably for a few days each month.
I, for one, believe you.
Sandra Was Ready to Get Her Uterus Scraped
A couple of years ago, I got a call from a longtime patient I’ll call Sandra, who had moved away and subsequently returned to town. We had previously treated Sandra’s minor fertility challenge with herbs, nutrition, and related naturopathic medical treatment. So, she wanted my opinion as she wrestled with her latest struggle.
Now Sandra had 2 kids. A friend of hers had just recently gotten her uterus “scraped” for excessive menstrual bleeding, and her PMS had also improved. At this point in her life, Sandra was desperate, and practically ready to sign up for the same procedure on the spot. But, she guessed I might have other options, and decided to check in with me before resorting to an invasive procedure.
“Wait, give me 6 months!”
I convinced her to let me give it a shot, first.
Sandra’s periods had always been heavy. But since I’d last seen her, she had also developed pre-menstrual tension, and found herself snapping at her kids in the days before her period was due. This was unusual for Sandra, who is a patient with patience. She felt that on those special days each month, she just could not marshal her usual skills and resources.
Worse, her cycles had become quite short. So, besides the fact that she bled for 7 days, they were only 21 days apart (counting from Day 1 to Day 1). She really only had 2 weeks at a time off her period, and some of those precious few days she found herself uncharacteristically irritable. (Small wonder!)
I understood why Sandra felt desperate. If you happen to be a mom, you’ll know what I mean when I say that we moms spend enough time as it is, agonizing over whether we’re terrible mothers and scarring our children for life. (Hint: you don’t have to be a perfect mom! You only need to be “good enough.”)
So when something fixable (like PMS) is making their kids’ lives harder, moms like Sandra tend to jump into action.
Before I tell you the end to Sandra’s story, let me explain why PMS happens, and why I say it’s fixable, even though your doctor might’ve told you it’s not.
Connected Systems
In the 3 Secrets to How to Relieve Period Cramps, we looked at inflammation, hormone balance, and toxicity, as the primary drivers of period pain. And those matter a great deal in this case too.
For mood swings, we want to add another consideration; the involvement of the nervous system. In fact, if your moods get messy, it’s worthwhile keeping track on a calendar (or period tracker app), of both your cycle and your moods.
Are your moods in fact related to your cycle? Do they consistently cause trouble either mid-cycle, pre-menstrually, or while you’re bleeding?
If so, you’re interested in supporting both your hormones and your nervous system. If not, you might be better off focusing your efforts on your nervous system and emotions, without getting distracted by hormones that may be fine.
In addition, the glands of the endocrine (hormone) system itself are also interconnected. In fact, the thyroid, adrenal glands, and ovaries comprise a famous triad. If one of these three is under-functioning, one of the others might over-function to compensate.
Solving PMS Anxiety and Mood Swings: Eat Your Medicine
I rarely make global statements, but here’s one: it’s hard to be healthy without a foundation of high-powered nutrition.
That doesn’t mean that nutrition alone will solve your menstrual mood swings, but it’s essential groundwork. You can’t out-supplement a poor diet. Hop over to the article on relieving menstrual cramps for an introduction to anti-inflammatory, high-powered nutrition.
In particular, it’s important to make sure you’re eating (and absorbing) foods that supply the right raw materials:
- Your body digests proteins down to its building blocks, which are called amino acids. Then it rearranges them and makes neurotransmitters, among other things. It’s like when your kids cannibalize their Lego creations to build something new. In order to create the so-called “feel-good” neurotransmitters (like serotonin and dopamine), you need those building blocks.
- Likewise your body needs healthy fats to make certain hormones, including estrogen and progesterone.
On the flip side, here are the high-impact foods to replace:
- Keep sugar and flours to a minimum, since they contribute little to no nutrition. Rather, they “take up space” on your meal plan that should go to high-powered foods. Instead, eat more good sources of protein, fats, fruits, and vegetables.
- Replace inflammatory oils with healthy fats.
- For some women, caffeine and alcohol can wreak havoc. Consider a 1-month experiment in which you remove them, and experience how that changes your PMS. If that’s too big a step this month, try starting with the one week before you expect your period.
- Some women do better with avoiding dairy. A 1-month experiment could be useful here as well.
And what about those pesky PMS cravings, or that depressed mood that sends you in search of sugar? Cravings are your body’s way of telling you it needs something; they’re just not terribly precise. Cookies and potato chips don’t count as “needs,” so experiment this month: try answering your cravings with deep and rich nutrition. I’d love to hear what happens when you do (so please do comment!).
Solving PMS Anxiety and Mood Swings: Nutrients You Need
You might already eat a rich and nutritious real-food diet, and still have mood swings, or cramps. Unfortunately, a good diet isn’t a guarantee that you’re replete with all the nutrients that are necessary to both build and metabolize all your hormones and neurotransmitters. You might not absorb them effectively, or you might use them up faster than you can eat them.
Nutrients you may need more of could include:
- Vitamin B6, which is especially important for both healthy hormone and neurotransmitter synthesis and metabolism.
- Tip: Oral contraceptives are well-known to deplete vitamins, especially B-6
- B-complex – other B-family vitamins are important for healthy neurotransmitter balance, including B-1, (B-2 and B-3 also play a role), B-5 (especially important for the adrenal glands and stress), B-12, and Folate.
- Vitamin D
- Calcium – do avoid the “carbonate” form (citrate is better and safer)
- Magnesium – well-absorbed forms include citrate, aspartate, glycinate, malate, orotate.
- Tip: a magnesium deficiency can masquerade as sugar or chocolate cravings!
- Vitamin E (especially if your breasts get tender, and for help with premenstrual tension, depression, and insomnia) – be sure to only use natural (not synthetic) forms
- Omega-3 fatty acids – which are both anti-inflammatory and “food” for the nervous system. Be sure to use only top-quality brands that have a clear reputation for safety (avoiding rancidity during processing) and distilling out heavy metals (in the case of fish oil).
- L-Tryptophan – this amino acid is a precursor to the feel-good hormone serotonin, and the sleep-hormone, melatonin (so it’s also great for pre-menstrual insomnia). Note that the conversion pathways rely on sufficient B-6.
Solving PMS Anxiety and Mood Swings: Healing Herbs
Herbs for PMS mood swings could easily become their own article, but let me briefly share a few of my favorites.
For hormone balancing: Angelica sinensis (Dong quai) and Cimicifuga racemosa (black cohosh) have balancing effects on estrogen. I also like Trifolium pratense (red clover blossom); it’s gentler but has the virtue of also being a mild lymphatic circulator and “blood cleanser.” Vitex agnus-castus (Chaste Tree berry) is effective at supporting low progesterone, which is common in PMS.
- Tip: you can read more about these herbs in “Free Yourself from Period Pain – without Drugs” – currently available as a free e-book.
- Tip: cabbage-family vegetables (e.g., broccoli, cabbage, cauliflower, bok choy, arugula, kale, radishes, and more…) as well as flax seeds, are famous for helping balance estrogen metabolism.
A wonderful and well-known herb for mild to moderate depressed mood, is Hypericum perforatum (St. John’s Wort). I find that it helps restore you to your coping resources when you feel “off.” [However, don’t use it if you’re on any medications, including hormonal birth control, without talking to your personal doctor. It can have an impact on how other drugs are metabolized, and they might not work as well. Eek about your birth control pills, right?]
There are so many herbs that are calming when you’re feeling tense or anxious. Some of my favorite reliable and gentle herbs in this category include Verbena (vervain), Scutellaria (skullcap), and the ever-trusty Matricaria (chamomile).
Solving PMS Anxiety and Mood Swings: Healthy Habits
Much like the impossibility of out-supplementing a non-nutritious diet, you can’t out-supplement insufficient self-care. Developing healthy lifestyle habits – even one small new habit at a time helps – is essential for health and balance.
At the top of my list along with real-food nutrition, is getting enough sleep. That’s because healing happens at night, under the influence of growth hormone. Let’s look briefly at sleep, stress, and exercise.
If insomnia affects you premenstrually, Vitex and L-Tryptophan (both discussed above), can be very helpful. For a starting place about more generalized insomnia, read about developing these healthy bedtime habits.
Moods and hormones can swing more widely, when stress is a factor. Improving how we cope with stress is one angle. And for so many of us, taking a look at actually reducing stressors (where there’s even the smallest amount of flexibility), is crucial. Sometimes it turns that what we take for granted as an obligation, isn’t truly an obligation. Could there be stressors in your life that you perceive now as obligations, that may, on close inspection, reveal themselves to be more akin to longstanding habits?
Exercise helps clear estrogen from the body at the end of its life cycle. It also decreases stress-associated neurotransmitters, and increases endorphins (which help you feel good). So give yourself permission to take time for that walk.
The Emotional Angle and Positive Self-Talk
Perhaps because I’m both a naturopathic doctor and a mom, I seem to be temperamentally predisposed to talk a lot about food and nutrition, and worry about your vitamin deficiencies. If you come over to my house, probably I’m going to feed you something. A nice nourishing soup, perhaps.
But I’d be remiss if I only focused on the physical, and neglected the emotional angle.
What sometimes comes out in premenstrual moods, are feelings that are real and just beneath the surface… and the rest of the month we have our behavior under control. But there can be a fine line between appropriately controlled behavior, and suppressed emotion.
If you are suppressing emotions in order to control your behavior, you could be stepping over the helpful side of that line. It may be worth some introspection, some reading, some journaling, or discussion with a therapist.
What if something’s not right in your life, and you’ve been habitually dismissing it as PMS when in fact your PMS is just a messenger? Of course you want to suss that out.
It’s also worth pondering: are there negative messages or shame we have internalized about our cycles in particular, or being a woman in general? Could these be coming out in the form of physical PMS symptoms or emotional lability?
Shifting our perceptions and changing our self-talk are absolutely learnable and immensely valuable skills to develop.
Toxins Causing Trouble
Last, there’s one more notable common denominator between hormones and the nervous system: toxicity.
It’s an unfortunate fact of modern life that we’re living in a world in which toxins are pervasive, especially in the developed world. We seem to have generally accepted loads of toxic chemicals as if this were a reasonable price to pay for convenience.
The 3 organ systems most notably affected by toxins are the endocrine system, the nervous system, and the immune system.
If you have something awry with any of these 3 systems, it’s worthwhile to wonder whether toxins are in the mix. When your menstrual mood swings lead you to suspect 2 out of those 3 systems are out of whack (in this case, both the endocrine and nervous systems), even more so.
But don’t despair. Detoxification strategies that focus on what I like to call a “Real-food Reset,” including judicious use of herbs and nutrients that enhance natural detoxification (rather than just trendy fasts) can help you metabolize toxins that are stored in the body and potentially contributing to your imbalance.
- Tip: If you might be interested in a safe physician-led group-coaching program of this nature, by me, The IBS Doc, just scroll to my bio and click the link. I promise to share information via my newsletter as soon as it becomes available.
PMS Mood Swings: Sandra’s Story
So, what happened with Sandra? We addressed the angles outlined in this article, and she started doing much better, with her uterus intact.
- We powered up her nutrition, reducing the inflammation-causing foods that had crept back in.
- We added in hormone-balancing herbs.
- We supplemented with vitamins that support building and metabolizing hormones and neurotransmitters.
- We emphasized strategies around getting herself into bed sooner and sleeping longer.
- When she was ready, we incorporated a Real-Food Reset w/detoxifying herbs and nutrients.
Her periods began to lengthen to a more normal cycle, and the amount of time she felt snippy and outside of her normal control, shortened, within the first several months.
Sandra’s story is still being written, and there’s no true “ending.” We’ve concluded that her mood swings are more than only hormonal, and have recently added herbs and nutrients to support her nervous system as well.
But the most important result has been that she feels like herself again. She’s back to being able to be the mom she wants to be to her kids.
What About You?
So, how you are doing. Are menstrual mood swings real for you? Have you found any techniques for coping with or reducing them? I’d love it if you would be willing to share your story, in the comments section. And if you have any questions, please share those as well; I promise to check back regularly.
Dr. Deborah Epstein – better known as “The IBS Doc” – offers affordable group-coaching programs leading people through an anti-inflammatory diet program, to help you put down the hot-water bottle and the Midol. She offers remote video consultations from Washington state, where she is a licensed naturopathic physician. Her e-book, Free Yourself from Period Pain – Without Drugs, is currently available as a free download.
What about menstrual migraines? Ovulation migraines due to estrogen decline? I take magnesium, B2, B6, active form folate, vitamin E, calcium, vitamin D3. I use essential oils, magnesium spray, I’m extremely healthy & holistic, yet as I’m aging (32) my migraines at ovulation & menstration are terrible.
Hi Jennifer,
Migraines are one of those topics that could be their whole own article too…
The same “starting point” applies, in that everything rests on a foundation of a healthy diet. People who are prone to headaches and migraines probably even moreso. First, I would invite you to be really curious in your case whether you have any “regular” food intolerances (like the kind that we discussed in the “3 Secrets” article). Second, in people with migraines, I think it’s worth considering whether there appears to be a pattern of histamine intolerance, as migraines are one not-uncommon manifestation of that phenomenon. Both of these angles are essentially investigating whether you have those (at least partly) controllable sources of inflammation contributing to the problem. (Remember, pain is, at least in part, an inflammatory phenomenon.)
Whenever I see recurring migraines, including those that recur with the menstrual cycle, I always think the Toxicity angle is key. One important reason for recurring headaches is that we’re stirring and circulating toxins more than we’re effectively eliminating them.
When there’s a clear hormonal pattern like you’re describing, then balancing the hormones is a critical factor (also as discussed in the “3 Secrets” article). Even so, it’s valuable to try to discern whether you *only* ever get migraines at menstruation and ovulation (such that they’re exclusively hormonal), or whether you get them more often or worse at menstruation and ovulation, but you get them other times as well (in which case it would be accurate to say that you have a hormonal magnification of an underlying issue with migraines). In the latter case, I’d be wanting to look at the contribution of additional migraine etiologies, such as stress, posture and muscular tension, hypoglycemia, etc. – in addition to the hormone angle. Feverfew and Butterbur are herbs that are valuable to consider for migraines.
So you’re supplementing nutrients “right,” but take a look at how you’re doing with Inflammation, Hormone Balance (e.g. with herbs and foods), effective strategies for reducing “Toxic Body Burden” – as well as other classic contributors to chronic headaches.
Many blessings,
Dr. Deborah Epstein, ND
The PMS Doc
Thank you for this post. It is so good to know that there really was something going on with me. After the birth of my second child, I had some really bad mood swings. I would go all crazy and yell at my 2-year-old daughter about something totally stupid, and then I’d turn around and cry for being so awful and wonder why I couldn’t control myself. I’d cry to my husband at night and told him it was like I had absolutely no control over myself. Once I snapped, that was it. Then I’d do fine for a while, then it would come back and I’d be crazy again. I also had short periods, 24 days, and I finally realized that the trend of these mood swings was at a certain time during my cycle. I had a type of depression with it all as well. I remembered that my midwife had told me that exercise helps depression a lot, so I continued my exercise routine six days a week, and tried to eat a good diet, and after a few months, the mood swings thankfully went away. The 24-day cycles continued until I got pregnant with our third, but without the mood swings it wasn’t so bad. I’m saving this article, though, to give me help if something like that happens again. To those going through it, there is hope!
Holy moly, you went through the wringer! Thank you for sharing your story, so other women know they’re not just crazy – it’s their hormones. I’m so glad your body seems to have righted itself as it recovered from pregnancy and childbirth. For those whose symptoms don’t resolve spontaneously with time, there is also hope for you!
I am going through this currently. I never had mood swings before I had my second child. My job requires me to walk most of my day, so exhausted at the end of my day and I have a 65 mile round trip. With two little ones, I barely have the time to get dinner done, chores and bed. I definitely need to do something! I never know whats coming next or when. I hate feeling like this…
I started to take maca 2 months ago and I was happy to see my period coming without PMS after only one month… “Oh I got my period and I didn’t see it coming!”
My PMS is only psychological, i don’t suffer from cramps and other physical symptoms. I never went to the doctor for that and was told by everybody it was “normal”. I’m 29 and since I’m 15 I feel very depressed a few days before the first day of my menstruation. I feel like a failure and I have suicidal thoughts. I cleaned my diet, went paleo, changed stuff after reading Ray Peat during more that 10 years but the only thing that made a difference was to take maca. It seems to balance my hormones in a good way 🙂
For a woman with PMS, a surprise period can be the best kind. I’m glad you found an herb that works really great for you. Some women respond really well to Maca, some to Dong quai or the other herbs listed above. The important thing is to recognize that we’re individuals, and something that works for your sister or girlfriends may or may not work the same magic for you… and to keep trying. Think of yourself as a detective, and eventually you’ll put together the clues. I would also wager that if you hadn’t done all that groundwork (cleaning up your diet, etc.), that the Maca might not have worked so magically. True health is built on a solid foundation.
Have you heard of pmdd? It is essentially very intense pms that interrupts your life. I’m just learning about it myself, but it might be something to look into.
Thank you for your story. I feel the same sometimes. Anxiety and negative mind racing thoughts a few days before cycle. Glad to know there is help out there and others who know what its like.
I have always known something was /is out of whack for me and has been my entire life.
However, I am able to deal with a lot more without the emotion al outburst the few precious weeks before my period. Now, somewhere in the space of perimenapause and the lose of hormornes and much emotional upheaval I am bat sh-it crazy. I have a horrible time trying to give up food, I am really skinny, have a horrible diet and of course that makes me feel guilty, I am rarely hungry.
Most of the herbs, etc, make me sick in my stomach.My doctor ignores most of what is going on with me. I know a lot of it is stress, and situational and that also makes me feel overwhelmed.
Hi Gailen,
Thanks for writing. I hear from a lot of women with bad PMS that they can’t wait for menopause, because they imagine the bad symptoms will finally be over. The reality is that the same dynamics that underlie a rough menstrual cycle (inflammation, hormones out of whack, and accumulated toxicity in the body), foretell a really rough menopause.
The upside of that is that addressing those same “3 Secrets” is a sound strategy for menopause as well. I have a patient whose menopause was characterized by drenching night sweats – so bad that she’d literally have to change her bedsheets in the middle of the night. EVERY night! After a couple rounds of wise detoxification, these became a thing of the past, and she maintained stability on a nice herbal hormone-balancing formula, which she was able to gradually taper off of over time.
You don’t have to accept “batsh*t crazy.” You will make progress once you begin building your solid foundation of high-powered nutrition. Do work with your natural tendencies. Begin the project by *adding* nutritious foods, since you already know your tendency is to have trouble giving up the garbage.
Can you do this one thing first? Right now, plan out a beautiful and healthy breakfast for tomorrow. Do the prep work: make sure you have the ingredients on hand or go to the store tonight if you need to. Tomorrow first thing, make yourself a breakfast of high-powered nutrition to start your day. Don’t worry now about anything past that one meal. This morning I had some scrambled eggs with turkey sausage from our local co-op, and kale from my garden. It was delicious, nutritious, and very filling and stabilizing. Now, I’m really lucky that there’s a food co-op 2 miles away, and that I have space to grow greens. Not everybody does! But even if you don’t have that same luck, what’s the best you can do today, to plan for yourself something in that direction? Start wherever you are, and just take the very one next step. Are you game?
Many blessings,
Dr. Deborah Epstein, ND
The PMS Doc
Such a great post. Never struggled with mood swings in my life til I had kids – after my first baby I suffered from depression anxiety and still trying to get back on track! Just got off my anti depressants (finally)! but things still aren’t balanced yet. I do find it to be a worse before my period. Trying to focus on my nutrition & emotions.
Hi! Been suffering similar issues for last few years at 35 along with acne and chronic fatigue. To cut a long story short eliminating stress by quitting my job and leaving the city, eliminating toxins and gluten on an anti inflamitory diet, daily joyful exercise and mediation and finally being put on a natural progesterone creme by my homeopath 10 days a month are the only things that have helped me immensely – wish the MD’s who continuously tried to put me on the pill and anti depressants were aware of this.
I’m so happy so read in detail how having symptoms can be a a sign that something else is going on. I sometimes have very high anxiety throughout the month, and feel very overwhelmed to the point it’s like have some sort of anxiety paralysis. With this anxiety comes a host of PMS symptoms including sore boobs, cramps, etc. and this can go on until the anxiety has passed. I think it’s so bizarre and my friends think I am crazy. Sometimes I feel crazy! I have no control over my feelings and then to experience the alleged PMS symptoms on top of the anxiety just sucks. I pretty much eat Paleo and try to stick to organic and lactose free foods. I take 5HTP and adrenal supplements as well in addition to Magnesium and Vitamin D. I have multiple autoimmune issues but my Rheumy doesn’t think it’s related. I’ve had several Drs test me and say my hormones are normal. What else can I do? It’s hard dealing with feeling like the onset of PMS once a week! BTW my cycle is normal lasts about 3 days and I take Shephards Purse and Yarrow which minimize the symptoms but not the anxiety and crazy feeling!
I am glad I found this website. I just recently
had to get off of a plane headed to Cancun with my fiancé as I had a panic attack before take off. I have been diagnosed with anxiety and panic disorder. The only thing is, I notice my anxiety gets bad mid cycle and before and sometimes during my period. Well surprise surprise I got my period the day before we were set to fly out to Cancun. Oh and this period happened on day 40 of my cycle. Yah I usually go 34-36 days. I have my period for 9 days and it usually slows down and or stops on days 3 and 4 and then starts again. I am on an antidepressant for my anxiety but I would like to get off of it, but am not sure if I ever will be able to. I do also get bouts of sadness with my periods too.
I have bad pms symptoms like 2 weeks before my period…breast tenderness, miserable, chocolate cravings, heightened anxiety…
How often should I take the supplements? As I feel the symptoms or everyday?
(I’m about to turn 40- periods last 6-7 days and I feel like I ovulate almost right after, can usually feel it)
The supplements in this post work best when they’re used daily. They work to help bring the body into balance rather than just treating acute symptoms.
So we take each med individually? There’s nothing that comes in the proper milligram of each in a multivitamin form?
Just don’t want to mess this up… I’m so done with these feelings, I just want relief.
There’s no perfect way to take the supplements. Some you might find in combinations or multivitamins, others you might need to take individually. It’s very much something that you have list tweak and listen to your body along the way.
Hello thank you for this post first and foremost. It is a life savor. I’m 26 and I know 5 days before period I go into a dark place mentally. Im moody anxious irritated angry depressed have intrusive thoughts etc… When my period comes it goes Way instantly. My progesterone is beyond low I checked but I know my hormones are the issue my Dr says no. Please help! If I can find a way to deal with these my life can be normal. I have anxiety but it’s mostly controlled when It comes to couple days before period I’m not myself. Please let me know how i can change all this thanks again!!
There is definitely hope. I highly recommend reading the books by John Lee and finding a practitioner that can work with you.
Hi Elizabeth,
It appears that Dr. Epstein’s website is now defunct and so there is no access to the ebooks she cites in this article. Do you have an updated website for her?
Thanks,
Krista
Thanks for the heads up! Dr. Epstein has a new website here: http://www.lumina-health.com/ I’ve updated the links in this post. 🙂
I always experienced heavy periods. This alone, contributed to my anxiety of “dealing” with my period every month. I have noticed the more weight I gain the more severe my pms symptoms are. I’m typically experiencing mood swings and depression before, during and after my period. That has been taking a toll on my emotions. I love reading articles like this that give so much advice on a topic that is otherwise can be easily misunderstood. Sometimes I have felt like a crazy person. Having those feelings can work against you. Thank you for all your knowledge. It has inspire me to adjust not judge myself. ❤
I have bad PMS symptoms like 2 weeks before my period…breast tenderness, miserable, chocolate cravings, heightened anxiety… I love reading articles like this that give so much advice on a topic that is otherwise can be easily misunderstood. I am on an antidepressant for my anxiety but I would like to get off of it, but am not sure if I ever will be able to. I do also get bouts of sadness with my periods too.
i like your website your article is awesome.
To your knowledge can having your tubes tied contribute to PMDD and hormonal imbalances? I’ve always had issues with PMS but managed them well on my own. After I got my tubes tied it went from bad to worse including an under active thyroid. I have PTSD and PMDD. I will not take the drugs doctors want to prescribe as I think they are poison for my body. The week before I menstruate it is impossible for me to manage my emotions. I have already implemented a lot of these lifestyle changes although I could do better about sticking to it daily. Is there any herbs that are better for thyroid function specifically?
I honestly don’t know anything about how tube ligation affects reproductive hormones. For thyroid support, the most beneficial herbs are kelp, ashwaganda, ginseng, gotu kola, and Reishi mushrooms.
My cycle since having my second child has shortened from 26 days to 24 days. I am 40 years old, I eat extremely clean. I was paleo for the last three years, in the last 6 months I have transitioned into eating vegetarian as well. I do eat some grains – rice, corn and legumes . My issue the last two years is hormonal tinnitus. Every month on day 17 or 18 the ringing begins and doesn’t stop until my period begins. My ears ring for nearly 8 days straight, loudly. I have had my thyroid checked, hormones, my ENT checked me, did MRI all looked good. He tested my hearing and as to be expected, my hearing capabilities significantly decreases that week. My OB suggested I get on the pill, I refused. I’m miserable, I feel trapped, I only have 12 days a month between ringing or bleeding. , My Moods are also haywire with a good mix of anxiety too. So basically I feel “normal” from day 6 to about 15 and then mood and ringing encroach.
Thank you in advance.
Wow, that sounds awful. I’d look into supplements and herbs that support a healthy menstrual cycle. Vitamin B6, pregnenolone, DHEA, and various herbs can be extremely helpful, especially if you want to avoid birth control.
Thank you SO MUCH for this article and following comments. I’ve recently been experiencing anxiety with panic attacks. They began a week beofre my hysterectomy – slowly one and a few months later another. I thought I was having a heart problem! So scary! Over the last six months they’ve been “regular”. My OB/GYN, explained to me how I’ve been experiencing higher stress and anxiety (I have a child with severe health issues) and even though I don’t experience PMS like others, i do get tender breasts and headaches and fatigue and now increased anxiety with panic. The negative doomed thinking is filled with paranoia! I feel like a hypochondriac. I’ve been taking a half of Busperone as needed and Benedryl helps with panic and sleep issues. Sometimes I wake up freaked out. I also get IBS right before or during. I’m taking Magnesium, calcium, B_comlex, and CBD oil as well as ClarySage oil blend, chamomile tea, red raspberry leaf tea, and a balance blend EO. Do you have suggestions for women whose PMS-related anxiety includes panic?
I’m so glad you enjoyed all the information here. My post on amino acid therapy might help: https://livingthenourishedlife.com/amino-acids-for-energy-mood-sleep-stress/
I’ve read good suggestions like yours many times but I have such a hard time implementing them and actually not coming up with a deep nutritious meal plan. I am gluten and dairy intolerant and lately I have been kind of sabotaging myself by eating them. It feels like I can’t help myself. Friday I ate almost an entire bag of Reese’s and today I drank milk for the first time in a really long time and also ate 5 chocolate chip cookies 🙁 its a cycle that’s been going on for a really long time and I REALLY just want to get to a place where I’m feeding myself holistically. I just don’t really have any support as my family eats like garbage and my boyfriend I live with eats mostly processed foods I’m not supposed to have. It’s definitelt messing with me and my emotions. Do you have any suggestions? Thanks for the beautiful article. ❤️
I’m sorry to hear you’re struggling, Valerie. That’s really tough. It might help to remember that it doesn’t have to be black and white. If you feel better when you cut out gluten and dairy, that’s fine – but don’t shame yourself or feel like you’ve ruined anything if you have them every once in a while. It might help to take some digestive enzymes and ginger when you know you’ve eating something that might bother you (as an occasional thing). Don’t beat yourself up about it. It’s not failing. 🙂 Focus on what you’re adding to your diet instead of what you’re not allowed to have. Find a few delicious meals that fit your needs and also taste amazing. Make sure you always have ingredients for those ready to go. This is a journey that doesn’t happen in one day – it’s small choices we made day-to-day, and it’s okay if all those small choices aren’t perfect. Love yourself and give yourself room to be human.
Hello,
Loved this article. Can you provide links or brands of them specific vitamins you talk about above. I would love to try them for my extreme mood swings, anxiety and depression but I’m not sure what brands are best. Any help would be greatly appreciated
There are several quality brands on the market. I often use NOW Foods, Jarrow, and Nature’s Way. Look for a brand that is GMP certified – that’s usually a great place to start.