You know the feeling: one week you're cruising, and the next… you're irritable, craving crisps, and wondering why the world feels like too much. Welcome to PMS.
Premenstrual syndrome can mess with your mood, energy, appetite, skin, sleep - you name it. But despite how common it is, most self-care advice either glosses over it or suggests bubble baths as a cure-all.
Let’s be real: PMS needs more than a scented candle. The good news? There are real, simple ways to support yourself in the lead-up to your period. No overpromising. No shame. Just a self-care routine that works with your hormones - not against them.
First Things First: What Is PMS Really?
PMS stands for premenstrual syndrome - a cluster of symptoms that show up during your luteal phase (the 1–2 weeks before your period). It’s linked to shifts in hormones like progesterone and oestrogen, which affect your mood, digestion, energy, and brain chemistry.
Common symptoms include:
Some people breeze through it. Others feel like a different person. Either way, your experience is valid - and worth supporting.
Why Most Self-Care Advice Doesn’t Cut It
“Just go for a run” doesn’t help when you’re exhausted and cramping.
“Positive vibes only” doesn’t cut it when your hormones are dragging your serotonin levels.
“Drink water and get over it” = not helpful.
Real self-care means meeting yourself where you are. It means tools that honour your body’s signals, not silence them. So let’s build a routine that’s doable, supportive, and actually makes a difference.
Your PMS-Friendly Self-Care Starter Kit
Here’s what works for many people. Feel free to mix, match, and adjust based on what you need.
1. Comfort Is a Non-Negotiable
During PMS, your body often feels more sensitive - physically and emotionally. Comfort matters more than ever.
🩲 Try: Stretch™ Seamless Period Pants – ultra-soft, flexible, and made to move with your body (and bloating).
💨 Add: A Wearable Heat Patch under your jumper or hoodie to ease cramps and tension.
2. Eat to Stabilise, Not Shame
Cravings are normal. But blood sugar dips can make mood swings worse—so balance is key.
🥣 Focus on:
- Iron-rich foods (lentils, red meat, spinach)
- Healthy fats (avocado, olive oil, nuts)
- Protein at every meal
- Magnesium-rich snacks (dark chocolate, pumpkin seeds, bananas)
🥤 Hydration helps too - especially for bloating. Try warm drinks like peppermint or ginger tea to soothe your gut.
3. Move, But Gently
You don’t need to “smash your workout” when you feel like curling into a ball. But movement can help boost endorphins, reduce cramps, and ease mood swings.
🏃♀️ Low-impact options:
- Walking (bonus: get outside if you can)
- Stretching or yoga
- Pilates or mobility flow
- Dancing in your bedroom to sad-girl anthems
Even 10 minutes can shift how you feel. No pressure. No punishment. Just movement that meets your body where it’s at.
4. Build a Buffer for Your Brain
PMS is often peak overwhelm time. Hormonal shifts make your brain more sensitive to stress - so small irritations can feel huge.
🧠 Support your mind by:
- Saying no to extra plans
- Using a journal or notes app to vent
- Practising 4-7-8 breathing (inhale 4, hold 7, exhale 8)
- Doing something predictable and soothing (like a favourite TV show or craft)
Creating boundaries - social, digital, emotional - can protect your energy and reduce emotional whiplash.
5. Track It (So It Doesn’t Take You By Surprise)
Start noticing when PMS hits and what symptoms show up. Over time, patterns will appear - and you’ll know what’s coming and how to prepare.
📅 Use a tracking app or jot it in your planner:
- When symptoms start
- What helps
- What makes things worse
🌟 Bonus: You’ll also start to notice the good stuff - when you feel most energised, focused, confident. That’s self-awareness in action.
When PMS Feels Like Too Much
If PMS symptoms feel unmanageable - messing with school, work, relationships, or mental health - it could be something more.
Conditions like PMDD (premenstrual dysphoric disorder) are real and can be treated. You're not "too sensitive." You're not imagining it. Talk to a trusted GP or health professional if you’re struggling.
Your PMS routine doesn’t have to be perfect. It doesn’t have to be aesthetic. It just has to support you through the wave. Sometimes that means a hot water bottle and a nap. Sometimes it means an iron-rich meal and a good cry. Sometimes it means asking for help.
What matters is that you listen - to your body, your mood, your needs. That’s real self-care.
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