PMS: What to Expect and How to Feel Better

Premenstrual syndrome (PMS) shows up as mood changes, bloating, breast tenderness, fatigue, or cramps in the week or two before your period. Sound familiar? Most people get at least a few symptoms. The key is to track what happens each cycle and use simple, proven steps to cut the worst days down to size.

Symptoms & When to Seek Help

PMS symptoms are physical (bloating, sore breasts, headaches) and emotional (irritability, low mood, anxiety). If your symptoms are so bad they disrupt work, school, or relationships, you might have PMDD — a more severe form that needs medical care. If over-the-counter painkillers, lifestyle fixes, or a few cycles of self-care don’t help, book a visit with your clinician. Sudden changes in mood or thoughts of harming yourself require immediate help.

Treatment Options: From Lifestyle to Meds

Start with the basics: track your cycle, sleep more, cut back on caffeine and alcohol during the week before your period, and aim for regular exercise. Even three 30-minute walks a week can reduce cramps and improve mood. Watch salt and simple carbs — less sodium helps with bloating and fewer sugar spikes means fewer mood swings.

Dietary supplements can help some people. Calcium and vitamin B6 are the most commonly recommended for PMS relief; magnesium may ease cramps and sleep. Talk with your clinician before starting supplements, especially if you take other medications.

For pain and short-term relief, nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen work well for cramps and breast discomfort. They’re safe when used as directed for short periods.

If symptoms are mainly mood-related, low-dose antidepressants called SSRIs are a proven option. Some people take them every day; others only in the luteal phase (the two weeks before your period). Hormonal birth control can also stabilize hormone swings and reduce PMS for many people, though it doesn’t help everyone.

When symptoms are severe or not responding to these options, your provider may discuss other medications or therapies and consider testing for other causes like thyroid problems.

Thinking of getting medication online? Use only licensed pharmacies that require a prescription and show clear contact details and privacy practices. Avoid sites that sell prescription drugs without a prescription or that have unrealistic prices and vague shipping info.

Practical tip: keep a simple cycle log — note mood, pain, sleep, and medication. After two to three cycles you’ll see patterns and you’ll have better info to share with your clinician. That makes it faster to find the right plan for you.

PMS doesn’t have to rule your life. With tracking, small lifestyle shifts, and the right medical help when needed, most people get noticeable relief and better day-to-day balance.