On this page 4 sections
Quick answer
- Anxiety is a common luteal-phase PMS symptom.
- Breathing, regular meals, movement and less caffeine can help.
- Tracking shows whether it is cyclical.
- Persistent or severe anxiety needs professional support, and you can self-refer.
If your brain starts replaying every awkward text you have ever sent in the days before your period, you are not alone. The NHS lists feeling upset, anxious or emotional as common PMS symptoms. PMS symptoms are defined as easing within a few days of your period starting.
What it can feel like
- Racing or looping thoughts (rumination)
- Feeling tense, on edge or easily overwhelmed
- Trouble sleeping
- Physical signs like a racing heart or tummy flutters
Things that help
- A slow breathing exercise for 5 minutes (see our breathing quickies)
- A worry window: the NHS suggests setting a daily "worry time" to go through your concerns, so they have a place to go
- Regular meals. The NHS says to eat a healthy diet with regular meals to keep energy steady
- Easing off coffee, tea, cola and energy drinks. The NHS says caffeine can disrupt sleep and make anxiety harder to control
- Moving your body. The NHS says running, walking, swimming and yoga can reduce anxiety and stress
- Reminding yourself: "This is my luteal brain talking. It will pass."
- Ignore it
- Track it daily for two cycles and share the pattern with a GP
- Assume it will be like this forever
Show the answer
B. Track it daily for two cycles and share the pattern with a GP
The NHS suggests keeping a symptom diary for at least 2 cycles. A clear pattern helps a GP tell PMS or PMDD apart from other anxiety, and choose the right support.
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.