Premenstrual syndrome, or PMS, is a common problem that many women experience. Symptoms can include mood swings, fatigue, bloating, and cramps. For some women, these symptoms can be so severe that they experience depression. If you are struggling with PMS depression, there is help available. In this article, we will discuss what PMS depression is and how to deal with it.
- 1 Defining PMS Depression
- 2 Signs And Symptoms
- 3 Causes Of PMS Depression
- 4 Tips To Manage PMS Depression
- 5 Conclusion
- 6 A Word From Mantra Care
Defining PMS Depression
PMS stands for Premenstrual Syndrome and is basically defined as a group of symptoms that women experience during their menstrual cycle. It refers to both physical and emotional symptoms that commonly occur a week or two before a woman’s period.
While most women experience some form of PMS, the severity of symptoms can vary greatly from one woman to the next. For some, PMS is simply a mild nuisance. But for others, it can be a debilitating condition that significantly interferes with their quality of life.
PMS Depression specifically refers to the emotional symptoms of PMS. In fact, it is one of the most common types of PMS. While the exact cause of PMS Depression is unknown, it is believed to be related to hormonal changes that occur during a woman’s menstrual cycle.
Signs And Symptoms
The signs and symptoms of PMS depression are the same as those of clinical depression. They include:
- Sadness and irritability
- Teary mood
- forgetful, absentminded
- Loss of interest in activities
- Loss of appetite or increased appetite
- Sleeping too much or difficulty sleeping
- Anxiety and worry
These symptoms of PMS depression usually start one to two weeks before menstruation. Moreover, they generally improve within a few days after the period starts. However, in some women, they may persist throughout the entire menstrual cycle.
Therefore, if you are experiencing any of these symptoms, it is important to consult with your health care provider to rule out other possible causes. In this way, you can get the help you need and get back the quality of life.
Causes Of PMS Depression
The causes of PMS depression are not fully known. However, it is thought to be related to changes in hormone levels during the menstrual cycle. These hormonal changes can affect a woman’s mood and energy levels, which may lead to depression.
There are a number of factors that may increase a woman’s risk of developing PMS depression. These include:
- Having a family history of depression or other mood disorders
- Experiencing stress or major life changes
- Having certain medical conditions, such as thyroid problems
- Taking certain medications, such as birth control pills
- Not getting enough sleep
- Eating an unhealthy diet
The hormonal fluctuations are more associated with the ovulation phase of the menstrual cycle. However, it is possible for symptoms to occur during any phase of the menstrual cycle.
In fact, studies suggest that PMS depression is more likely to occur in the days leading up to a woman’s period. This is known as the luteal phase. During the luteal phase, levels of progesterone (a hormone involved in pregnancy) increase.
It is thought that this rise in progesterone may cause some of the symptoms associated with PMS depression. However, the exact mechanism is not fully understood.
Therefore, it is essential to understand the potential causes of PMS depression. This will help you to identify any risk factors that may apply to you. It will also enable you to seek appropriate treatment if necessary.
Tips To Manage PMS Depression
When you are suffering from PMS depression, it can be difficult to cope with everyday life. Here are some tips to help you manage your symptoms:
Talk to someone who understands
The primary step to managing PMS depression is to talk to someone who understands the condition. This could be a friend, family member, therapist, or doctor. By talking about your symptoms and how they make you feel, you will be able to better understand your condition and develop a plan to manage it. In fact, simply talking about your symptoms can help to lessen their intensity.
Also, researchers have found that women who have a strong support system are less likely to experience PMS depression. So, make sure to surround yourself with people who understand and can support you. Even on regular days, sharing one’s feelings with friends or family can be a great way to reduce stress and anxiety.
Identify your triggers
Once you have talked to someone about your PMS depression, it is important to identify your triggers. These are the things that make your symptoms worse. For some people, certain foods or drinks can trigger their symptoms. Others find that stress or lack of sleep makes their PMS depression worse. Once you have identified your triggers, you can take steps to avoid them.
Moreover, some people find that their PMS depression is triggered by hormonal changes. If this is the case, your doctor may prescribe medication to help stabilize your hormones. In this way, you can prevent your symptoms from getting worse.
Track your symptoms
It is very essential that you keep a track of your symptoms. This will help you and your doctor to understand the severity and type of PMS depression you are suffering from. You can do this by
- Maintain a diary in which you note down your mood swings, energy levels, sleeping patterns, etc. for at least two menstrual cycles.
- Take your temperature every day and note it down.
- Recording your dietary intake and exercise routine.
Doing all this will give you a better idea of what factors worsen your PMS depression. In addition, it will also help you and your doctor to chalk out a better treatment plan.
Exercise is a great way to combat depression, and it’s also been shown to help reduce the symptoms of PMS. Even if you don’t feel like working out, just getting up and moving around can help. Taking a brisk walk or going for a light jog are all great ways to get your heart pumping and improve your mood. Also, try to avoid sitting for long periods of time. Taking breaks throughout the day to move around will help keep your energy levels up and can prevent you from feeling overwhelmed.
Get enough sleep
This plays an important role in managing depression symptoms. When you’re well-rested, you’re more likely to have the energy and motivation to take on the day. Plus, getting enough sleep can help improve your mood and reduce stress levels. Make sure to get at least seven to eight hours of sleep each night, and if possible, try to stick to a regular sleep schedule. For this, you can try:
- Setting a bedtime and waking up at the same time each day
- Turning off electronics at least 30 minutes before going to sleep
- Creating a relaxing bedtime routine, such as reading or taking a bath
Eat a healthy diet
What you eat can have a big impact on your mood and energy levels. Eating lots of sugary and processed foods can make you feel sluggish and irritable. Instead, focus on eating plenty of fresh fruits and vegetables, whole grains, and lean protein. These nutritious foods will help improve your mood and give you the energy you need to get through the day. A healthy diet is always necessary even in the absence of PMS, but it’s especially important to pay attention to what you eat. Specifically when you’re dealing with the added stress of premenstrual syndrome.
Avoid caffeine, alcohol, and cigarettes
It is also important to avoid caffeine, alcohol, and cigarettes. All of these substances can make PMS symptoms worse. If you do drink caffeine, try to limit it to one cup of coffee or tea per day. It is also best to avoid alcohol during the week before your period begins. If you smoke cigarettes, now is a good time to quit.
Medication is sometimes essential because the symptoms of PMS can be so severe. If you’re considering this option, work with your doctor to find the best medication and dosage for you. There are a few different types of medications that are effective in treating PMS depression. These include:
- Antidepressants: These can be effective in treating the low moods associated with PMS.
- SSRIs (selective serotonin reuptake inhibitors): This type of antidepressant is often the first choice for treating PMS depression because it has fewer side effects than other medications.
- SNRIs (serotonin and norepinephrine reuptake inhibitors): This type of antidepressant is also effective in treating low moods.
Overall, medications are prescribed because of hormonal changes that lead to PMS depression. So, these medications will work to correct the underlying hormonal imbalance. If you and your doctor decide that medication is the best option for you, be sure to follow the instructions carefully and report any side effects.
Talk to a gynecologist
If you are feeling depressed during your period, it is important to seek professional help. Your doctor can rule out any medical causes for your symptoms and refer you to a mental health specialist if necessary. There are also many helpful resources available online and in local communities.
A gynecologist can be very helpful in diagnosing and treating PMS depression. If you think you might be depressed, make an appointment to see your doctor. Your doctor can help rule out any medical causes of your symptoms and refer you to a mental health specialist if necessary.
Furthermore, there are many helpful resources available online and in local communities. And, with the right professional help, you can develop healthy coping mechanisms to deal with PMS depression.
To conclude, PMS depression is a real phenomenon that can have a significant impact on women’s lives. If you think you may be suffering from PMS depression, talk to your doctor about it. There are treatments available that can help ease the symptoms and make your life much easier.
PMS depression is nothing to be ashamed of – it is a medical condition that should be treated just like any other form of depression. With the right help, you can get your life back on track and feel like yourself again.
A Word From Mantra Care
Your mental health — your psychological, emotional, and social well-being — has an impact on every aspect of your life. Positive mental health essentially allows you to effectively deal with life’s everyday challenges.
At Mantra Care, we have a team of therapists who provide affordable online therapy to assist you with issues such as depression, anxiety, stress, relationship, OCD, LGBTQ, and PTSD. You can take our mental health test. You can also book a free therapy or download our free Android or iOS app.