PMS: the symptoms, why it happens and what helps

Premenstrual syndrome, or PMS, is the name for the physical and emotional symptoms many people get in the weeks before their period. The NHS says most women have PMS at some point. For most it’s manageable; for some it makes everyday life hard. Either way, there are things that help.

What are the symptoms of PMS?

The NHS lists these:

How you might feel

mood swings
feeling low, irritable, upset, anxious or emotional

What you might notice in your body

tiredness or trouble sleeping
bloating or cramps
breast tenderness
headaches
spots and greasy hair
changes in appetite, or food cravings

You don’t need to have all of these. Symptoms can change from month to month, and they often ease once your period starts.

Why does PMS happen?

It isn’t fully understood. The NHS says it may be because of the changes in your hormone levels through your cycle. Some people seem to be more affected by these changes than others.

How do I know it’s PMS?

The giveaway is timing: symptoms that come in the weeks or days before your period and settle once it starts, month after month. Keeping a diary of how you feel for at least 2 cycles is the best way to see it. The Dearbump period tracker can show you symptoms that tend to land on the same days of your cycle, grouped by stage.

Lots of people say that realising “it’s my PMS week” makes a big difference. It doesn’t make the feelings go away, but it helps to know there’s a reason, and that they’ll pass.

What helps with PMS?

The NHS suggests:

Exercise regularly. Any kind you enjoy.
Eat a healthy, balanced diet. Smaller meals every 2 to 3 hours may help.
Get plenty of sleep.
Try something calming, like yoga or meditation.
Take painkillers for headaches or cramps. If you’re trying for a baby, might be pregnant or are breastfeeding, paracetamol is usually the better choice: check with a pharmacist before taking ibuprofen.
Don’t smoke, and don’t drink too much alcohol.

It can also help to plan around your PMS days where you can: lighter plans, an earlier night, or telling the people close to you that it’s a hard week.

What about supplements?

You might see vitamin B6, calcium, vitamin D or magnesium suggested for PMS. The NHS says there isn’t much evidence that they work. If you’d like to try one, check with a GP or pharmacist first, especially if you take other medicines, and don’t take more than the label says. If you’re trying for a baby, keep taking folic acid.

When to see a GP

See a GP if self-help hasn’t worked, or your symptoms are affecting your daily life. Take your symptom diary with you. A GP can talk you through treatments, which include:

hormonal medicines, such as the combined contraceptive pill (not an option if you’re trying for a baby)
cognitive behavioural therapy (CBT), a talking therapy
antidepressants

If your symptoms carry on, they may refer you to a specialist.

What is PMDD?

A small number of people have a more severe form called premenstrual dysphoric disorder (PMDD). The symptoms are similar to PMS but much more intense, and they have a much bigger effect on daily life, work and relationships. If that sounds like you, see a GP. PMDD can be treated, and you don’t have to put up with it.

Questions people ask

How long before my period can PMS start?

The NHS says PMS symptoms come in the weeks before a period. For some people that’s a couple of weeks; for others it’s only a few days.

Does PMS change with age, or after having a baby?

It can change over time, including after pregnancy and in the years before the menopause. If yours has changed and it’s bothering you, talk to a GP.

Is it PMS or early pregnancy?

Many symptoms overlap. Read Pregnancy or PMS? How to tell the difference and How early can I take a pregnancy test?.

Why am I so hungry before my period?

Changes in appetite and food cravings are a common part of PMS. Eating regular meals and snacks can help you feel steadier.