Understanding PMS: A Journey of Awareness and Empowerment
- France-Emmanuelle Adil
- Nov 22, 2024
- 3 min read
Premenstrual Syndrome (PMS)—those of us familiar with it know how challenging it can be. It’s a topic that deserves its own spotlight, so here we are. ❤️
PMS has been a lifelong companion for me, showing up with a mix of headaches, acne, mood swings, depression, breast tenderness, bloating, cravings, and extreme fatigue. For others, it might bring cramps, fluid retention, or lower-back pain. In fact, PMS is associated with over 150 symptoms!
It typically occurs during the luteal phase of the menstrual cycle, when oestrogen and progesterone levels drop in preparation for menstruation. For some, this means feeling downright awful for up to two weeks before their period starts. And it is going away after day one of your period.
We often dismiss these symptoms, telling ourselves it’s “not that bad” and trying to push through with positive thinking and a dose of ibuprofen. But let’s be real—these symptoms can be profoundly disruptive.
Whether it’s trying to achieve a goal, ace an exam, deliver a big presentation, or simply show up for work with energy and focus, PMS makes it all harder. And when you consider that these challenges can last for half of every month, over decades, it becomes clear just how impactful PMS can be.
For me, PMS has held me back professionally and personally. It’s tested my patience with my partner and, now as a parent, sometimes makes it difficult to be understanding and present with my children. PMS can feel like it’s turning us into someone we don’t recognize, leaving guilt in its wake as we struggle to manage our emotions.
Here’s the truth: if you’re dealing with PMS—whether mild or severe—you’re not alone, and you’re not broken.
PMS is rooted in biological changes, influenced by both lifestyle and underlying conditions. The drop in hormones like oestrogen, progesterone, dopamine, and serotonin can hit some of us harder, either due to predispositions or external factors. But this doesn’t mean we’re powerless.
Often, simply recognizing and understanding our condition can help us stop fighting against it. Instead, we can learn to work with it, to know ourselves better, and to make decisions that serve us, such as:
Asking for help with the kids so we can rest or reflect.
Acknowledging when we’re overreacting and stepping away to breathe or take a walk.
There may not be a magic pill to fix PMS, but awareness and mindfulness can significantly improve how we experience it.
For example, I live with a chronic condition called GERD (gastric reflux). At first, I resisted it—I was frustrated and felt helpless because there’s no outright cure. But over time, I educated myself, adjusted my lifestyle, and embraced what works for me. I changed how I eat, drink, and live, and now I feel healthier than I did in my twenties.
This journey of acceptance wasn’t about giving up—it was about learning, adapting, and empowering myself. No doctor gave me the answers; they simply diagnosed me and prescribed antacids. The real progress came from my own efforts to understand and manage the condition.
Similarly, tools like mindfulness, journaling, and self-awareness can help with PMS. Lifestyle changes—such as improving sleep routines and nutrition—can make a big difference too.
While PMS might not go away completely, knowing what’s happening in our bodies and taking proactive steps can transform how we navigate it. Let’s approach it with kindness, patience, and a commitment to finding what works for us.
My guide around stress (Pre-order) will give you some tools to take care of your mind and emotions in a new way.
The one on Metabolism is specifically designed to give you quick wins on sleep, nutrition, and exercise, so you know what to do and what to stop. (Pre-order)
Pathology to look for:
- PMDD(2): Prementstrual Dysphoric Disorder
“Symptoms of PMDD include mood changes (such as depression and anxiety), physical symptoms (such as breast tenderness, and joint pain), and cognitive problems (difficulty concentrating or memory complaints).”
References:
(3) Recent advances in understanding/management of premenstrual dysphoric disorder/premenstrual syndrome, Tiranini and al, Faculty Opinions, 2022 (https://pmc.ncbi.nlm.nih.gov/articles/PMC9066446/)
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