PMS symptoms: what to expect and how to feel better

Up to 90% of people who get periods notice at least one premenstrual symptom each month. Some months it's mild; other months it knocks you off your routine. Knowing which symptoms are normal, which are not, and what actually helps will save time and stress.

Recognize common PMS symptoms

PMS symptoms usually show up in the week or two before your period and clear once bleeding starts. Typical signs include mood changes (irritability, crying spells, low mood), physical issues (bloating, breast tenderness, headaches, cramps), sleep shifts, and food cravings. You might also feel tired, dizzy, or have trouble concentrating. If symptoms change from month to month, that’s normal. What matters is how much they interfere with your life.

Practical steps that actually help

Start with small, specific changes you can keep doing. Track symptoms for two or three cycles—note dates, intensity, and what helped. This makes it easier to spot patterns and explain things to your clinician.

Daily habits that often reduce symptoms: aim for 30 minutes of movement most days (a brisk walk helps), cut down on salty foods and caffeine in the pre-period week, keep hydrated, and sleep on a steady schedule. For cramps and breast soreness, a warm compress or over-the-counter pain relievers like ibuprofen usually work. If cravings hit, try small balanced snacks (protein + fiber) instead of high-sugar options.

Supplements can help some people: magnesium often eases bloating and cramps, and a daily low-dose vitamin B6 may ease mood symptoms for some. Don’t start new supplements without checking with a clinician, especially if you’re on other meds.

When symptoms are more than 'PMS'

If mood swings include severe depression, panic attacks, suicidal thoughts, or symptoms so bad you can’t work or do daily tasks, ask about PMDD (premenstrual dysphoric disorder). PMDD is a medical diagnosis and has targeted treatments that can be very effective. Also seek care if pain is extreme, bleeding is very heavy, or symptoms appear suddenly after age 35.

Treatments range from lifestyle fixes and CBT (talk therapy) to hormonal options (combined birth control, continuous-cycle pills) and, in some cases, antidepressant meds taken during the luteal phase or continuously. Your clinician can help match a plan to your priorities—whether you want a non-hormonal approach, are trying to conceive, or prefer medication.

Tracking, small habit changes, and early conversations with your clinician make a big difference. If you're unsure where to start, write down your worst three symptoms and try one change this cycle—then reassess. Simple steps often lead to real improvement.