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Quick answer
PMS (premenstrual syndrome) is the physical and emotional symptoms many people get in the days before a period, such as mood swings, bloating, breast tenderness, tiredness and irritability. Symptoms ease once the period starts. Regular exercise, sleep, and some treatments a GP can offer help. Severe mood symptoms may be PMDD.
- PMS happens in the luteal phase and eases once your period starts.
- It is likely caused by sensitivity to normal hormone shifts, not abnormal hormones.
- Exercise, sleep, regular meals and less alcohol help many people.
- Track two cycles and see a GP if it is disrupting your life; effective treatments exist.
If the days before your period bring bloating, sore boobs, cravings, a shorter fuse or a sudden urge to cry at adverts, you are in very good company. The RCOG says nearly everyone who has periods has some symptoms before them, and the NHS says most have PMS at some point. It is real, it is hormonal, and it is not a character flaw.
What are the symptoms of PMS?
- Mood swings, low mood, irritability or anxiety
- Tiredness or trouble sleeping
- Bloating, cramps or tummy upsets
- Breast tenderness and headaches
- Spots, greasy hair and appetite changes or cravings
- Feeling clumsy or puffy
Symptoms show up in the luteal phase (the one to two weeks before bleeding) and usually ease once bleeding starts, often disappearing by the end of the period. They vary from month to month but tend to form a pattern, so one rough cycle does not set the pattern forever.
What causes PMS?
Nobody knows the exact cause yet. The leading idea is that some people are more sensitive to the normal rise and fall of oestrogen and progesterone, and to brain chemicals such as serotonin. Your hormone levels are usually normal; it is your response to the change that differs.
- Period
Most symptoms fade within a few days of bleeding starting.
- Follicular
Often the calm after the storm. A good time to plan how you will look after future-you next luteal phase.
- Luteal
Peak PMS time. Smaller, more frequent meals, gentle movement and an earlier bedtime help.
What helps
- Regular exercise and a balanced diet, with smaller meals every 2 to 3 hours if that suits you
- Prioritising sleep and stress-reducing habits like yoga or meditation
- Painkillers such as ibuprofen or paracetamol for cramps and headaches, if they are safe for you
- Cutting back on alcohol and not smoking
- A symptom diary for at least 2 cycles in a row, which is how PMS is recognised
If self-help is not enough, a GP can talk you through options. The RCOG says CBT should be offered. For severe PMS, SSRI antidepressants (taken just before your period or all month) and certain combined pills, especially ones with a progestogen called drospirenone, are first-choice treatments. Some people take the pill continuously. Other options for severe cases that have not responded include hormone patches or gel with progestogen, and specialist treatments. Calcium, vitamin D, B6, magnesium and herbal products like agnus castus have little evidence, so check with a pharmacist first if you take other medicines.
- One
- At least two in a row
- Six
Show the answer
B. At least two in a row
The NHS and RCOG both advise tracking symptoms for at least 2 cycles, so a pattern across the month is visible.
MythPMS is just an excuse for being moody.
PMS is a recognised condition with physical and emotional symptoms linked to hormone changes. Your feelings are valid, and treatments exist.
Questions people ask
How many days before a period does PMS start?
Usually in the week or two before your period, during the luteal phase, and it eases within a few days of bleeding starting.
Is it PMS or PMDD?
PMDD is a severe form with intense mood symptoms that disrupt work, relationships or daily life. If PMS feels unmanageable, track your symptoms daily for two cycles and talk to a GP.
Sources
Written by the Splash teamSources checked
This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US). How we write and check articles.