Welcome to our health education library. The information shared below is provided to you as an educational and informational source only and is not intended to replace a medical examination or consultation, or medical advice given to you by a physician or medical professional.

Managing PMS: Lifestyle ChangesS­ndrome premenstrual (SPM): Cambios en el estilo de vida

Managing PMS: Lifestyle Changes

Coping with PMS takes energy. The problem is, PMS symptoms can make you feel like you don't have the strength to cope. The trick is to work helpful strategies into your daily life. Be active during the day and get enough sleep at night. Take time to relax. And don't be afraid to ask for support.

Being Active

  • Activity raises the amount of oxygen in your body. This makes you feel better and gives you more energy. Exercise may also raise serotonin levels. For best results:

  • Try aerobic activities, such as walking, jogging, biking, swimming, or yoga.

  • Exercise for 30 minutes, most days of the week. If this seems like too much, start with 10 minutes a day and work your way up.

  • Find ways to fit activity into your day. Try taking the stairs instead of the elevator.

Sleeping Well

When you're tired, PMS symptoms can be harder to cope with. Aim for at least 8 hours of sleep a night. To sleep better:

  • Follow a routine before bed. For instance, brush your teeth, read for half an hour, and turn out the lights at 10:00 p.m. every night.

  • Pull down window shades and keep pets out of the bedroom. If you're a light sleeper, try wearing earplugs and an eye mask to block out noise and light.

  • Take naps during the day if you're tired. Just 15 minutes can make life seem a little better.

Taking Time to Relax

Being relaxed can give you the energy to deal with life's ups and downs. This makes even PMS symptoms easier to cope with. Learn to relax through simple techniques you can do anytime, anywhere. If you think you're too busy, start with just 5 minutes a day. Try:

  • Taking in a slow, deep breath through your nose. Hold it for 5 counts, then exhale through your mouth. Repeat this 3 times.

  • Picturing yourself in a peaceful place, such as the countryside. Explore with your mind. Hear birds. Smell freshly cut grass. Enjoy a mental vacation.

  • Stretching to relax muscles and reduce aches. (If you have back problems, ask your healthcare provider about stretches that are safe for you.)

Finding Support

You don't have to deal with PMS alone. To help you cope:

  • Talk to family, friends, and coworkers.

  • Let them know how they can help when you're dealing with PMS symptoms.

  • Chat with female friends. Support each other. You may learn some new coping strategies.

  • Join a support group for women with PMS. Or try a stress management group. Ask your healthcare provider for resources.

Date Last Reviewed:

Date Last Modified:

Experience today’s most advanced women’s healthcare at Valley OBGYN. It’s the kind of compassionate, personalized care you can depend on. Get in touch with us at 509.924.1990. For your convenience, you can fill out our online Request an Appointment form to arrange your one-on-one personal time with our health professionals.

Obstetric Services

Patient Testimonials

"Outstanding staff and medical professionals. Even though I was the last patient of the day, I did not feel rushed. The doctor and nurse seemed to work together to secure my records and explain the outcomes of some testing. I feel very confident that my health is in good hands."

Quick Connect

Our Providers