It’s almost time for that part of the month again and it might be worrying you. The periods aren’t even here but you’re already feeling low, irritable, bloated and in pain.
These are signs that you might be experiencing premenstrual depression (or you might already know you have it). So, what are your options for dealing with it? Keep reading to explore:
- How to Deal with Premenstrual Depression
- 5 Possible Factors Leading to Premenstrual Depression
- And much more!
How to Deal with Premenstrual Depression

1. Medication and/or Supplements
1. Antidepressants
Receiving antidepressants for premenstrual depression is considered to be the first in line treatment for your symptoms.
Multiple researches show that a special kind of antidepressant called a selective serotonin reuptake inhibitor (SSRIs) are considered the gold standard when it comes to treating premenstrual depression.
This is the case even when it worsens into a condition famously known as premenstrual dysphoric disorder (PMDD).
It is important to note that antidepressants which do not target serotonin have not been shown to be as effective in treating premenstrual depression or even PMDD.
2. Oral Contraceptives
Oral contraceptives or birth control have also been shown to provide relief from some symptoms of premenstrual depression. It also has the added benefit of regulating your cycle and preventing an unintentional pregnancy.
Research shows that birth control pills have been effective in helping with cramping, bloating or changes in appetite that may occur as a part of premenstrual depression.
However, there is less evidence to show that oral contraceptives are helpful for treating mood-related symptoms of this condition. Talk to your medical provider to see what would suit you best.
3. Vitamin B6 Supplements
Vitamin B6 supplements are considered to be the first-line treatment for premenstrual depression (and even PMDD).
Research suggests that B6 supplements help with alleviating mood-related symptoms of depression, particularly improving your overall mood and decreasing the sudden changes in mood and irritability.
4. Calcium Supplements
Calcium supplements have also been found to work well for reducing premenstrual depression symptoms.
While we are still unsure of how it exactly works, studies show that it is best to take calcium with vitamin B6 supplements for a greater improvement in mood, lesser irritability and even appetite changes.
Also Check Out: How Does Light Therapy Treat Depression?
2. Lifestyle Changes
1. Dietary Modifications
Some of the symptoms of premenstrual syndrome and depression include bloating, loss of appetite or even an increase in appetite. Diet is one of the very important factors we can modify to help out with menstrual depression and symptoms.
Multiple studies done on food and premenstrual conditions or even periods tell us that diets high in omega-3 fatty acids, such as fish, calcium, and vitamin D, but low in animal fats, salt, and caffeine, may minimize the incidence of bothersome PMS symptoms.
Avoiding salt can assist to prevent fluid abdominal bloating, breast swelling, and discomfort. High caffeine use can lead to irritation, poor sleep, and menstrual cramps.
2. Regular Exercise
According to studies, women who exercise on a daily basis are less likely to have menstruation discomfort, cramps, or mood swings.
Research shows that any kind of aerobic physical activity can improve our mood and energy levels. This can include walking, running, dancing, swimming and many more.
Here are some exercises you can use to help reduce some symptoms of premenstrual depression and cramping:
3. Regulate Sleeping Patterns
Sleep-patterns and premenstrual depression (even syndromes) are a two-way road.
While symptoms of premenstrual depression and PMDD such as bloating, low mood, irritability can cause disturbed sleep (or none at all), the same can be said the other way around as well.
A lack of sleep or not enough sleep can also lead to increased irritability and might make us feel like our mood changes and other symptoms have worsened. Trying to set a routine and using relaxation methods such as meditation can help us sleep better and lessen our symptoms.
4. Talk Therapy / Psychotherapy
While we understand that premenstrual depression is majorly associated with biological changes in the body, we can still benefit from psychotherapy to help with identifying our stressors and mood changes. This way we are able to know when to help ourselves.
Similarly, we can also learn coping mechanisms to better cope with emotional changes and communicate our symptoms to our loved ones.
5 Possible Factors Leading to Premenstrual Depression

1. Experiencing Traumatic Events
While the exact mechanism is unknown, research tells us that experiencing traumatic events or even abuse can increase our likelihood of developing premenstrual depression and PMDD.
2. Smoking
Studies show a significant link between cigarette use and the development of premenstrual depression (and PMDD). The more you smoke, the higher your chances of developing this condition. The exact causes of how they are linked are still being researched.
3. Obesity
Similar to smoking, being overweight or obese greatly increases one’s chances of experiencing premenstrual depression (and PMDD). Research is still looking into why this happens but it can tell us that the link is strong.
4. Stress
Stress has been widely known to cause a number of different medical conditions. So it isn’t surprising to find out that stress is also linked with increasing our chances of experiencing premenstrual depression.
5. Sensitivity to Hormonal Changes
While the exact cause is unknown, there are multiple different ideas on the biochemical changes that happen in our body to result in conditions like premenstrual depression, PMS and even PMDD.
For instance, some suggest that certain people are more sensitive to hormonal changes throughout their menstrual cycle. The increased sensitivity can cause an abnormal reaction to these changes and result in symptoms of premenstrual depression.
Others say that it could be due to less serotonin in our body, which is responsible for a lot of things including improving our mood.
Conclusion
In summary, managing premenstrual depression involves a combination of medical treatments and lifestyle changes.
SSRIs, oral contraceptives, and supplements like vitamin B6 and calcium can help relieve symptoms, while a balanced diet, regular exercise, and good sleep habits improve overall well-being. .
Factors such as trauma, smoking, obesity, stress, and sensitivity to hormonal changes increase the risk of premenstrual depression. Addressing these issues with a personalized approach can lead to better symptom management and an improved quality of life.