Did you know it’s completely normal to feel changes in your mood and emotions around the time of your period? It’s part of a natural process your body goes through, and here’s why:

As you approach your period, your hormones—especially during puberty—begin to develop and fluctuate. Right before your period starts, changes in brain chemicals, like serotonin, can affect how you feel. Since serotonin plays a big role in regulating mood, this shift can cause emotional ups and downs both before and during your period. This is what we commonly refer to as Premenstrual Syndrome (PMS). Let’s explore it further!

What is PMS?

Premenstrual Syndrome (PMS) refers to the physical and emotional symptoms that can be experienced leading up to the beginning of a period. Everyone will experience this at some degree, no matter what age – each person’s experience is unique to them. Some menstruators experience more symptoms than others, or experience symptoms more severely than others. It’s also worth noting that symptoms and their severity can change during different life stages.

Common symptoms of PMS

Everyone's experience with PMS is different, so it's important not to compare your journey with others.  Here's a list of symptoms that are typically associated with PMS. You may have a few of these, just one or two, or none at all—and that’s completely normal. Some may experience symptoms not listed here as well:

Emotional and behavioural symptoms

• Anxiety → this could look like a racing heart, sweating, shaking, trouble sleeping, nausea, feeling irritable, restlessness and tension.

• Depressed mood → this could look like low mood, sadness, lacking motivation or interest, finding it hard to make decisions, feeling tired or difficulty concentrating.

• Irritability or anger.

• Appetite changes such as an increased or decreased appetite → you may eat more or less than you usually would.

• Food cravings → common food cravings include chocolate, salty snacks, and foods with a high carb content like pizza or pasta.

• Social withdrawal → it's perfectly okay if you don’t feel like hanging out with friends or being around family during your period. What’s important is letting them know how you're feeling. Simply explain that you're as part of your menstrual cycle you need "me time" to recharge!

Physical symptoms

• Muscle pain (not just in the stomach)

• Headaches

• Fatigue (tiredness)

• Weight gain → because your body is retaining water you may feel bloated and experience swelling in the stomach, legs, and/or arms. Some people can’t wear rings or certain clothing comfortably. Rest assured this is completely normal and your weight will return to normal after your period.

• Breast tenderness → this is caused by hormonal changes which cause breast tissue to swell, retain fluid and become more sensitive.  A comfortable, supportive bra can help reduce discomfort but, depending on how sore you are, vigorous exercise may be too uncomfortable during this phase of your cycle. 

• Constipation or diarrhea → if you experience constipation, it might be helpful to incorporate foods high in fibre into your diet such as fruits, veges, nuts, and seeds. On the other hand, if you experience diarrhea, then it is important to drink plenty of water and eat foods that are low in fibre such as bread, rice, and pasta.

• Acne flare ups → it is completely normal for your skin to change throughout your menstrual cycle.  You may notice that your skin is more oily than usual, or that you have new pimples that have made an appearance. Just note that this is only temporary and it will clear up. It might be handy to buy an acne face wash that you can use during this phase.

  
  

Tips for managing PMS

• Communication is key! Let your friends and family know you're going through. Explain what you're experiencing, like mood swings or irritability, so they know it’s connected to your cycle, not personal.

• Keep a journal – or use a period tracking app – to record your symptoms before and during your period, and whether these were easy, difficult or very challenging to manage. This will help you identify patterns and better prepare for future cycles.

Managing PMS at home

• Communicate! Don’t feel embarrassed or shy to let those who you live with know that you have started (or are about to start) your period. It can be helpful to describe and explain the symptoms you are experiencing (or about to experience) to help them prepare too.

• Engage in self-care! It’s extremely important to prioritise looking after your emotional health, especially before or during your period. If you’re feeling overwhelmed ensure you take the time to do something that makes you feel good. This could include watching favourite movies/tv shows, listening to music, taking a nap or having a bath and pampering yourself by painting your nails or giving yourself a facial.

  
  

• Rest! Listen to your body and rest if you are feeling tired or experiencing some discomfort and/or pain! If you play sports or have other activities outside of school, this may be a time when you aren’t able to do as much. Taking it easy and allowing yourself time to recover is important.

• Eat a balanced diet. Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Limiting caffeine, sugar, and salty foods can also help reduce bloating, mood swings and breakouts.

• If you have an older sister, mother, or aunty that you feel comfortable talking to, it may be helpful to ask how they have managed their symptoms.

• Sleep! Try to get seven to nine hours of sleep each night to help relieve fatigue and improve energy levels.

• Stay hydrated: Drinking plenty of water can help reduce bloating and alleviate some of the discomfort associated with PMS. Aim for 6-8 glasses of water a day and try to limit sugary or caffeinated drinks.

Managing PMS outside of the house

• If there is a teacher, sports coach, guidance counsellor or school nurse that you feel comfortable talking to, it may be helpful share the symptoms that you are experiencing and how they may be affecting your ability to perform. They can work with you to identify some solutions.  

• For physical symptoms such as pain and discomfort, it’s a good idea to carry pain relief such as paracetamol and ibuprofen along with other period essentials. If you suffer from diarrhea or constipation, as a Another physical symptom can be diarrhea - if you find you experience this, it is helpful to pack some anti-diarrhea medication in case these symptoms occur outside of the comforts of your home! (E.g. anti-diarrhea medications include Nodia or Imodium which can be purchased over the counter at a pharmacy).

• Carry some emergency food that will satisfy your food cravings whilst you're out and about. Dried fruit, nuts and seeds will give you a quick fix – although chocolate always hits the spot!

• If you suffer from nausea during your menstrual cycle, it may be useful to have some anti-nausea remedies on hand. This could include ginger tablets or prescribed anti-nausea tablets from a healthcare provider.

Managing anxiety and stress-related symptoms

• Movement helps. If you can manage exercise that will give you a boost, however gentle stretching or a walk with a friend can make a huge difference.

• Listen to a relaxation app! Apps that we recommend include Headspace, Calm, or any mindfulness or meditation videos on YouTube. 

• Work on breathing! This can be done by tracing the frame of a window - as you breathe in you trace one side of the window, and as you breathe out your trace the next side - this can be repeated until you have traced the whole window about 3-5 times!

Managing sleep difficulties

• Have chamomile tea before bed.

• Use a lavender pillow spray.

• Listen to a guided meditation or body scan video on YouTube just before bed.

• Reading before bed rather than being on your device is better for sleep!

Additional support

Where possible, we recommend talking a parent, family member, friend, or teacher about any symptoms you are struggling to manage. We also recommend going to see your doctor if you have any concerns about any changes you have noticed.

These services may be able to provide additional support.

• Anxiety NZ - 09 846 9776 - this is a 24/7 free helpline to contact if you need help managing your anxiety symptoms.

• Depression Helpline - 0800 111 757 - this is a free 24/7 helpline to contact if you need help managing symptoms related to low mood and sadness

• Youthline NZ - is a free 24/7/ helpline - can call on 0800 37 66 33 or text 234 or chat online helps to support young people who are struggling with issues related to their emotional wellbeing or other issues.