# PMS: the week-before, decoded > Why the days before your period can feel like a different season, and what actually helps. Category: Conditions · 5 min read · Written by the Splash team · Sources checked October 2026 URL: https://splash.care/learn/conditions/pms ## 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](https://splash.care/learn/body-literacy/bloating), sore boobs, [cravings](https://splash.care/learn/nutrition/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](https://splash.care/learn/glossary/pms) at some point. It is real, it is hormonal, and it is not a character flaw. **2 to 4 in 100** people have PMS severe enough to stop them getting on with daily life (RCOG) ## What are the symptoms of PMS? - [Mood swings](https://splash.care/learn/mind-mood/why-mood-shifts), low mood, irritability or [anxiety](https://splash.care/learn/mind-mood/luteal-anxiety) - Tiredness or trouble sleeping - Bloating, [cramps](https://splash.care/learn/period-care/cramp-relief) 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](https://splash.care/learn/glossary/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](https://splash.care/learn/glossary/oestrogen) and [progesterone](https://splash.care/learn/glossary/progesterone), and to brain chemicals such as [serotonin](https://splash.care/learn/glossary/serotonin). Your hormone levels are usually normal; it is your response to the change that differs. - **Luteal:** Peak PMS time. Smaller, more frequent meals, gentle movement and an earlier bedtime help. - **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. ## 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](https://splash.care/learn/glossary/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](https://splash.care/learn/glossary/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. > **Splash says:** log your symptoms in Splash for at least two cycles. The NHS and RCOG recommend a symptom diary, and the app turns yours into a neat pattern your GP can actually read. **Quick quiz:** How many cycles should you keep a symptom diary for before PMS is looked at properly? 1. One 2. At least two in a row 3. Six Answer: 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. **Myth:** PMS is just an excuse for being moody. **Fact:** PMS is a recognised condition with physical and emotional symptoms linked to hormone changes. Your feelings are valid, and treatments exist. ### When to see a doctor See a GP if lifestyle changes have not helped or symptoms affect your daily life, work, study or relationships. If you ever feel suicidal, call 999 or go to A&E. Under 19? Childline (0800 1111) is free and open any time. ## 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 1. [NHS: PMS (premenstrual syndrome)](https://www.nhs.uk/conditions/pre-menstrual-syndrome/) 2. [RCOG: Managing premenstrual syndrome (PMS)](https://www.rcog.org.uk/for-the-public/browse-our-patient-information/managing-premenstrual-syndrome-pms/) 3. [ACOG: Premenstrual syndrome (PMS)](https://www.acog.org/womens-health/faqs/premenstrual-syndrome) 4. [Jean Hailes: Premenstrual syndrome (PMS)](https://www.jeanhailes.org.au/health-topics/periods/premenstrual-syndrome-pms/) 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).