X
This article was co-authored by Nancy Lin, PhD and by How.com.vn staff writer, Danielle Blinka, MA, MPA. Dr. Nancy Lin is a Licensed Clinical Psychologist and the Owner of Go to Sleep San Diego, a private practice providing therapy for people suffering from insomnia, trauma, depression, and related problems. She is also trained in issues related to cultural diversity in mental health. Dr. Lin holds a Bachelors degree in Psychology from The University of California, Berkeley and a Masters degree in Medical Anthropology from the University of London, SOAS. She earned her Ph.D. in Clinical Psychology from The University of Massachusetts Boston and completed an APA-accredited internship and postdoctoral training at the VA San Diego Healthcare System (VASDHS).
There are 9 references cited in this article, which can be found at the bottom of the page.
This article has been viewed 17,063 times.
Periods can be really annoying, especially if you’re also dealing with a lot of stress. Your menstrual cycle causes hormonal fluctuations that can make your stress worse during your period or in the week before your period as part of premenstrual syndrome (PMS). Fortunately, relaxation techniques and lifestyle changes may help you deal with your stress. However, see your doctor if your stress is interfering with your life.
Steps
Method 1
Method 1 of 3:
Using Relaxation Techniques
Meditate for 10 minutes daily to help yourself relax. Do a simple meditation by sitting comfortably, closing your eyes, and focusing on your breath. Clear your mind and just focus on your breathing. When your mind wanders, bring it back to your breath.[1]- You can find guided meditations online or through free apps. For instance, Insight Timer, Headspace, and Calm all offer free options.
Use breathing exercises to calm yourself. For a simple breathing exercise, inhale as you count to 5, then hold your breath for a 5 count. Next, slowly exhale while counting to 5. Repeat this 5 times to help you relax.[2]- As another option, breath slowly in through your nose. Then, cover 1 nostril with your finger and slowly exhale through the other nostril. Slowly inhale again and repeat on the other side.
- For another alternative, slowly inhale through your nose until your lungs fill. Then, press your lips together like you’re whistling and slowly blow the air out through your mouth.
Advertisement
Use mindfulness to help you stay grounded in the moment. Mindfulness is the practice of living in the present. It helps you avoid the stress of worrying about the future. To be more mindful, engage your 5 senses to help you be in the present moment. Here are some ways to do this:[3]- Sight: pick out everything blue in your environment or describe your environment
- Sound: pick out a particular sound in your environment or play music
- Smell: notice the scents you can smell or sniff an essential oil
- Taste: eat a small snack or drink hot tea
- Touch: notice the sensations you’re feeling or touch something that’s textured
Use aromatherapy to help you relax. Aromatherapy is an easy way to help yourself calm down. Pick a calming essential oil that you like or create a blend that appeals to you. Then, sniff your oil whenever you’re feeling stressed. Alternatively, use an essential oil diffuser to fill the room with a relaxing scent.[4]- Essential oils you can use include lavender, lemon, bergamot, ylang ylang, clary sage, and jasmine.
Variation: Add 4-5 drops of essential oil to a hot bath for a relaxing aromatherapy bath.
Engage in a relaxing hobby that you enjoy. Hobbies are a great way to relax, and some activities are more relaxing than others. Find a hobby that makes you feel relaxed, then set aside time for you to do it several times a week. For instance, you might try one of the following:[5]- Gardening
- Coloring in an adult coloring book
- Doing sudoku puzzles
- Painting
- Doing puzzles
Do yoga to help relieve your stress. Because yoga encourages you to focus on your breathing and connect with your body, it can help you relax. Take a yoga class, follow along to a video workout, or use a yoga guide to learn yoga poses. Do yoga every day during PMS and your period to help you manage your stress.[6]- A yoga teacher can help you learn the correct form for the poses and learn how to focus on your breath. However, video workouts are also a great option.
Avoid your stress triggers when you’re dealing with PMS. You likely won’t be able to avoid stress altogether. However, it helps to limit your exposure to stressors while you’re dealing with PMS and your period. Write down the things that trigger your stress that are avoidable. Then, try to take care of them in the week before you expect to have PMS and the week after your period.[7]- For example, pay your bills before you start PMS, put off confrontation until after your period, and avoid making major decisions while you’re dealing with period stress.
Advertisement
Method 2
Method 2 of 3:
Making Lifestyle Changes
Exercise for 30 minutes a day to release feel-good hormones. Regular exercise will release endorphins that help you feel better. Choose an exercise that you enjoy so that it’s easy to include it in your day. For instance, try the following:[8]- Take a brisk walk.
- Go swimming.
- Run.
- Take dance classes.
- Play a recreational sport.
Choose fresh produce instead of junk food to manage your blood sugar. When you’re dealing with period stress, it’s normal to crave simple carbs, like candy or chips. However, these foods spike your blood sugar, which worsens your stress. Instead, eat fresh fruits and veggies to keep your body well-nourished and your blood sugar balanced.[9]- If you’re craving sugar, eat apple slices, grapes, or watermelon slices instead.
- Build your meals around fresh veggies, like salad, carrots, spinach, asparagus, or squash.
Tip: If you really want candy, eat 1-2 squares of dark chocolate because it often contains less sugar than other types of chocolate. Additionally, it’s packed with antioxidants.
Sleep at least 7-9 hours nightly 1-2 weeks before your period. Sleeping will help you stay well-rested so that you don’t get too stressed. Make sure you rest well while you’re going through PMS and having your period. Follow a sleep routine to help you go to sleep easily and make your room really comfortable.[10]- Your sleep routine may include turning off screens 1 hour before bed, putting on comfortable pajamas, and reading in bed.
- There isn't a "magic number" of how much sleep you need night. The quality of your sleep matters more than the quantity.[11]
- If you struggle to get enough sleep, a weighted blanket might help. While it won't treat every type of insomnia out there, it may help you feel comforted and swaddled as you sleep.[12]
- You can also create a "weighted" effect by pressing your left hand on your heart and your right hand on your stomach.[13]
Limit alcohol and caffeine intake because it can stress your system. Alcohol may make you feel temporarily relaxed, but it can make you feel worse in the long-run. Similarly, caffeine is a stimulant that may worsen your stress. It’s best to limit alcohol and caffeine while you’re dealing with stress so that you feel better.[14]- Talk to your doctor to find out how much alcohol and caffeine is safe for you to use.
- Replace caffeine with decaffeinated products. For instance, enjoy decaf coffee instead of your regular joe.
Spend time with your friends so you feel supported. Talk to your friends to help you deal with your stress. Additionally, invite them to do fun things with you, like having a game night or movie night. This will help you feel better and manage your stress.[15]- For example, plan a girls night with your closest friends. You can also have family meals with your relatives.
Do something nice for yourself every day. Being kind to yourself can help you feel happy and relaxed. Choose something small every day to do for yourself, especially during PMS and your period. For example, try one of the following:[16]- Get a massage.
- Pick up your favorite coffee.
- Take a warm bath.
- Go to a local museum.
- Read a book.
- Buy yourself a small gift.
- Go to lunch with a friend.
- Read your favorite magazine.
Focus on the positive by keeping a gratitude journal. A positive mindset will help you manage your stress. To help you be more positive, write down 3-5 things you’re grateful for everyday. Keep your list ongoing in a journal so that you can re-read your list whenever you’re feeling stressed.[17]- For example, you might be grateful for a successful day at work, your friends, and a beautiful day.
Advertisement
Method 3
Method 3 of 3:
Seeking Medical Treatment
Talk to your doctor if your period stress interferes with your life. While stress is a normal part of life, you shouldn’t feel overwhelmed by it. If your stress is making it hard for you to enjoy your life, talk to your doctor about it. Tell them that you’ve tried to relax and make lifestyle changes but nothing is helping. They may be able to offer you additional treatment options.[18]- If necessary, your doctor may be able to prescribe you medication, like antidepressants, to help with your stress.
- Your doctor may also be able to refer you to a therapist who can help.
Work with a therapist to help you manage stress if you’re struggling. You might not be able to deal with your stress by yourself, and that’s okay. Your therapist can use cognitive-behavioral therapy to help you develop new coping strategies for dealing with stress. They’ll also help you change the way you think so your stress won’t be as bad. Ask your doctor to refer you to a therapist or look for 1 online.[19]- Your insurance may pay for your therapy visits, so check your benefits before you go.
Ask your doctor if hormonal birth control may help with your stress. If you’re not trying to get pregnant, you might consider taking hormonal birth control to regulate your hormones. This can help you manage all of your PMS and period symptoms, including stress. Talk to your doctor to find out if birth control may be right for you.[20]- In some areas, you can get hormonal birth control online through an app. Look online to find out if this is available in your area.
- Like most medications, hormonal birth control can cause side effects. These typically include spotting between periods, weight gain, fluid retention, breast swelling or tenderness, nausea, upset stomach, and mood changes. In some cases, birth control can cause severe side effects like blurred vision, severe stomach pain, severe headache, swelling or pain in your legs, blood clots, chest pain, heart attack, or stroke.[21]
Talk to your doctor about supplements that might help. Some supplements can help you deal with your stress. They work by balancing your hormones so you can relax and feel better. However, it's best to check with your doctor before you take any supplements to make sure they're safe for you. Here are some supplements that may help:Advertisement
Expert Q&A
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
SubmitAdvertisement
Tips
- Every woman is different, so what works for someone else may not work for you. Keep trying different techniques until you find something that works for you.Thanks
Advertisement
References
- ↑ https://kidshealth.org/en/teens/menstrual-problems.html
- ↑ https://flo.health/menstrual-cycle/health/anxiety-depression-during-period
- ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/premenstrual-syndrome-pms
- ↑ https://www.psychologytoday.com/us/blog/urban-survival/201604/six-aromatherapy-essential-oils-stress-relief-and-sleep
- ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/premenstrual-syndrome-pms
- ↑ https://kidshealth.org/en/teens/menstrual-problems.html
- ↑ https://flo.health/menstrual-cycle/health/anxiety-depression-during-period
- ↑ https://www.nhs.uk/conditions/stress-anxiety-depression/reduce-stress/
- ↑ https://kidshealth.org/en/teens/menstrual-problems.html
- ↑ https://flo.health/menstrual-cycle/health/anxiety-depression-during-period
- ↑ Nancy Lin, PhD. Licensed Clinical Psychologist. Expert Interview. 27 May 2021.
- ↑ Nancy Lin, PhD. Licensed Clinical Psychologist. Expert Interview. 27 May 2021.
- ↑ Nancy Lin, PhD. Licensed Clinical Psychologist. Expert Interview. 27 May 2021.
- ↑ https://www.nhs.uk/conditions/stress-anxiety-depression/reduce-stress/
- ↑ https://www.nhs.uk/conditions/stress-anxiety-depression/reduce-stress/
- ↑ https://www.nhs.uk/conditions/stress-anxiety-depression/reduce-stress/
- ↑ https://www.nhs.uk/conditions/stress-anxiety-depression/reduce-stress/
- ↑ https://kidshealth.org/en/teens/menstrual-problems.html
- ↑ https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/premenstrual-syndrome-pms
- ↑ https://flo.health/menstrual-cycle/health/anxiety-depression-during-period
- ↑ https://www.drugs.com/article/birthcontrolpill-risks-benefits.html
- ↑ https://www.psychologytoday.com/us/blog/sleep-newzzz/201901/3-amazing-benefits-gaba
- ↑ https://www.wellandgood.com/good-advice/supplements-stress-adrenal-fatigue/
About this article
Nancy Lin, PhD
Licensed Clinical Psychologist
This article was co-authored by Nancy Lin, PhD and by How.com.vn staff writer, Danielle Blinka, MA, MPA. Dr. Nancy Lin is a Licensed Clinical Psychologist and the Owner of Go to Sleep San Diego, a private practice providing therapy for people suffering from insomnia, trauma, depression, and related problems. She is also trained in issues related to cultural diversity in mental health. Dr. Lin holds a Bachelors degree in Psychology from The University of California, Berkeley and a Masters degree in Medical Anthropology from the University of London, SOAS. She earned her Ph.D. in Clinical Psychology from The University of Massachusetts Boston and completed an APA-accredited internship and postdoctoral training at the VA San Diego Healthcare System (VASDHS). This article has been viewed 17,063 times.
How helpful is this?
Co-authors: 7
Updated: July 9, 2021
Views: 17,063
Thanks to all authors for creating a page that has been read 17,063 times.
Did this article help you?
⚠️ Disclaimer:
Content from Wiki How English language website. Text is available under the Creative Commons Attribution-Share Alike License; additional terms may apply.
Wiki How does not encourage the violation of any laws, and cannot be responsible for any violations of such laws, should you link to this domain, or use, reproduce, or republish the information contained herein.
- - A few of these subjects are frequently censored by educational, governmental, corporate, parental and other filtering schemes.
- - Some articles may contain names, images, artworks or descriptions of events that some cultures restrict access to
- - Please note: Wiki How does not give you opinion about the law, or advice about medical. If you need specific advice (for example, medical, legal, financial or risk management), please seek a professional who is licensed or knowledgeable in that area.
- - Readers should not judge the importance of topics based on their coverage on Wiki How, nor think a topic is important just because it is the subject of a Wiki article.
Advertisement
