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A couple of days before the period, 3 out of 4 women can experience some physical and mental changes, also called Premenstrual syndrome (PMS). The most common are bloating, food craving, insomnia, poor concentration, irritability, and weight gain. Believe it or not, PMS symptoms may also include even high levels of stress or severe anxiety. If you have had panic attacks before the period you are not alone.
Many women will feel more worried than usual before the period. These concerns increase the likely hood of having a panic attack during “these days of the month.” There are many steps you can take to feel much better before, during, and after the menstruation.
The best way to handle them is to track your period using an application like MYDays X which calculates your period day and ovulation. Also, it also allows you to log in to any symptoms and it is easy to use. Besides, not only can it help find out your fertile days but also it is a great way to know your body. Usually, PMS can be experienced 5-10 days before your period. Knowing when you will have the next menstrual flow can help you prepare for the possibility of suffering panic attack symptoms.
In addition, exercising, herbal teas, relaxation techniques, and learning how to control your panic attacks are effective ways to relieve any excessive worries. Also, staying busy gardening, walking, enjoying nature can work as well. The bottom line is adopting a healthy lifestyle will help you conquer them.
We will share very effective and simple ways to help you deal with panic attacks before your period. You may wonder why your anxiety levels are highest before your menstrual period. To help you understand we will explain the relationship between sex hormones and panic attacks.
Why many women suffer from panic attacks during PMS
Every month. estrogen and progesterone levels will increase when one of the ovaries releases an egg, called ovulation, to prepare you for pregnancy. However, if the egg doesn’t fertilize, then there is no pregnancy. Then, that is when hormones begin to fall. Then, several days before the menstrual period, women will feel premenstrual syndrome symptoms. During that time, you may experience nervousness, insomnia, and anxiety which can trigger panic attacks.
Keep in mind that this hormonal fluctuation affects the body and mind. So much that some women can experience panic attacks not only before the period but during the ovulation as well. It is very important to understand that during that time you may also develop insomnia, palpitations, worrying thoughts, depression, which can trigger intense fears.
In addition, the stress hormone cortisol may be released in your body before the period. That’s why some women find it so hard to manage stress during these days especially at work. Our article “How to handle a panic attack at work. Yes, you can do it!” will help you cope with panic attacks in your workplace. Also, it even offers effective suggestions on how to keep your levels down to prevent them.
So if you have suffered from panic attacks before, you may notice more intense symptoms these days or during ovulation. However, we offer effective suggestions you can follow to alleviate panic attack symptoms in your menstrual cycle.
How to stop panic attacks before the period
When it comes to your period, every month is different. You will feel panic attacks symptoms worse in one month than the others. The more stressed I was the more intense my symptoms were. However, there is always something you can do to reduce your panic attacks during your PMS. These suggestions will help you not only feel better but also control your intense fears or worries:
Get enough sleep
Sleeping is very important not only to help you control your panic attack before your period but also to reduce stress levels. It’s advisable to sleep early at around 9:30 pm to 10 p.m. A cup of chamomile tea before going to sleep will promote good rest. Also, eating grapes, the only fruit known to contain melatonin, before going to sleep can help as well.
Eat a rainbow diet
Consuming a variety of fruits, whole grains, and vegetables can help relieve your symptoms and fight cravings. Also, lean proteins will also help. Processed sugary and salty food will worsen the symptoms. To fight the temptation of eating junk food, have some nuts, yogurt, and fruits to eat during your snacks. Keep in mind that high levels of cortisol are released before the menstrual flow which increases appetite.
Have your supplements
Studies show that calcium, magnesium, and B-6 can help reduce some PMS symptoms, including anxiety and mood changes. In addition, vitamin and mineral deficiencies can trigger panic attacks. Taking supplements with a healthy diet will help to replenish your body with the necessary nutrients so your body can function efficiently.
Herbal teas to help you relax
Lemon balm, chamomile, passionflower, rose hips, and catnip can help calm your anxiety or panic attacks not only before your periods but anytime. Have a cup of tea every day for a couple of days before your menstruation to keep your intense fears in check.
It is said that performing any exercise or physical activity before your period can improve your PMS symptoms. Also, it improves your circulation and promotes better sleep. In addition, it reduces your panic attacks because it helps you breathe better.
Have some time to relax
There are many ways to chill. From breathing techniques to yoga they can help you stay calm not only before the period but the whole year. It is very important to find time to relax so you can manage your stress effectively. You can find effective suggestions here.
What can trigger panic attacks before menstruation
There are many factors that are related to panic attacks such as genetics, health problems, lifestyle, etc. that are explained on our Home page. However, you can make small changes before your period to help you fight PMS symptoms, especially panic attacks or anxiety. Keep in mind that it is very important to lead a healthy lifestyle to prevent them from escalating.
If you do not know what is triggering your panic attacks before your menstrual flow. It is very important to follow our suggestions to achieve, not only PMS relief but also wellness in general. The following list can help you find causes:
Several medical studies show that smoking can worsen your PMS symptoms due to an imbalance of the menstrual cycle hormones. It also causes vitamin D deficiencies. In addition, your period can be irregular and even affect fertility. According to the Centers for Disease Control and Prevention, “Smokers can quit and do quit smoking”. Do you know that there are more former smokers than current smokers? If you want to quit you can find a great source of information here.
Also, drinking can make your period irregular and worsen your menstrual cramps. In addition, alcoholic beverages can increase the risk of having panic attacks and depression not only during your PMS but at any time.
And for those who are using medications to relieve panic attack symptoms: Keep in mind that according to the National Institute on Alcohol Abuse and Alcoholism “mixing alcohol with certain medications can put you at risk for heart problems, internal bleeding, and difficulties in breathing”.
Also, it can make the medications less effective or it will be toxic to your body. The NIAAA also reminds us that some natural supplements “can have harmful effects when combined with alcohol.”
If you want to quit drinking you can find helpful information here.
Beverages that contain caffeine can increase your heart rate and palpitations that can also trigger your panic attacks. As an alternative, decrease your coffee intake by one cup a day or try decaffeinated coffee. However, the best way is to remove caffeine from your diet.
Processed or junk food
Unhealthy food contains high amounts of sugar, salt, fat, and preservatives which may cause bloating and can trigger severe anxiety. It is best to go for healthy alternatives such as fresh fruits, nuts, and snacks made of whole grains. Make sure they do not contain too much sugar or unhealthy oils.
Always read labels to make sure you do not buy groceries that contain artificial flavors, food coloring, monosidic glutamate (MSG), BHT, and other additives that are linked to health problems. Also, sweeteners such as aspartame, corn syrup, or sugar can also worsen your PMS symptoms. In addition, food that contains refined flours, gluten, soy, and dairy can also be to blame.
We hope you have followed our suggestions to help you control your panic attacks not only before your period and during your ovulation but at any time. It is very important to face your own fears and find new ways to relax. Our posts are a great source of information and self-help so you can understand and learn how to beat panic attacks. Adopting a healthy lifestyle will not only reduce your intense worries and fears but also improve your health.
B.L.A. is a web developer/designer and writer who enjoys country life in western Pennsylvania, USA along with her husband C.C.A, who is also a contributor, co-author, and editor.
Check out their other blog SmartAroundyourWrist.com.