As these hormones fluctuate, the neurotransmitters in the brain and the gut will change as well. These neurotransmitters (namely serotonin and dopamine) help regulate mood, so it’s not abnormal to experience anxiety or irregular emotions during this time of the month. If a person is fixated on losing weight or building muscle, the fear of becoming bloated or puffy during their period can be stressful. These changes are biological, though, and part of the normal human cycle. It’s important to accept them and normalize them so they don’t harm our mental fitness. The bloat and pain won’t last forever, but recognizing that they may happen every month is an important part of setting realistic expectations. Though PMDD symptoms feel like full-blown anxiety or depression, they tend to disappear after the period ends. Symptoms of PMDD could include intense mood swings, trouble focusing, extreme tiredness and fatigue, extreme appetite changes, physical pain, irritability, and trouble sleeping. Those who are predisposed to anxiety disorders, such as generalized anxiety disorder, panic disorder, claustrophobia, agoraphobia, or social anxiety, may experience premenstrual exacerbation (PME). The two are similar and can be hard to distinguish, but anyone who already has a history of mood disorders is more likely to fall into the PME category. Recognizing that these changes will not last forever and can be managed, both physically and mentally, helps give a sense of control over the situation. Don’t judge your thoughts; just name them so they no longer have power over you. Then, work on getting out of your head and back into your body. One way I recommend grounding yourself is by shuffling your feet on the floor until you feel contact between the soles of your feet and the surface you’re standing on. A few ways to show compassion to yourself is by making tea, going for a walk, or taking a magnesium supplement (magnesium tends to diminish when we’re anxious and may interfere with quality sleep.) She has been featured in Elle, Forbes, and Business Insider and has previously worked with Olympians, business professionals, and individuals seeking to master their psychological capital. She works globally in English and Mandarin-Chinese via Skype and Facetime, blending cutting-edge neuroscience, psychology, and ancient wisdom.
