A Sample PMS/PMDD Management Plan

After you get a good understanding of your menstrual cycles and PMS/PMDD symptoms, you want to come up with a PMS/PMDD management plan and take steps to create a PMS-free life, which means better health, better moods, and better relationships.

A balanced diet, regular exercise, sufficient rest and recovery, effective stress management, positive mindsets, certain natural or medical treatments are all proven ways for PMS/PMDD relief. It’s up to you to choose what suits you based on your unique needs and situations.

Below is a sample PMS management plan to help you develop your own.

Diet and Nutrition:

• Take a daily multiple vitamin (with juice + breakfast).
• Take 1,000mg of calcium with dinner or at bedtime with juice.
• Have snacks mid-morning and mid-afternoon (fruits or nuts).
• Have brown rice, veggies and fish for dinner.
• Limit salt, sugar, caffeine and alcohol intake.

Exercise:

• Practice yoga for 45 minutes on Monday and Wednesday.
• Go for a 45-minute brisk walk on Tuesday and Thursday.
• Take a dance class on Saturday.
• Go Hiking on Sunday.

Sleep & Rest:

• Go to bed by 11pm and wake up by 7am.
• Take a 15-minute nap after lunch.

Relaxation:

• Meditate for 15 minutes when I get up and another 15 minutes before going to bed.
• Do breathing/stretching exercises, 5 minutes twice a day.
• Pay attention to breathing, and do deep-breathing exercises throughout the day.
• Go for a short walk mid-morning and mid-afternoon.
• Take a hot bath on Saturday.
• Read for half an hour before bedtime.

Mindset and Mood:

• Practice gratitude by noting the blessings in my life.
• Everytime I feel stressed, irritated or angry, come back to deep belly breathing.
• Watch my thoughts. Every time I think a negative, self-defeating thought, stop it and replace it with a positive one.
• Everytime I encounter a difficult situation, ask myself “What can I learn from this experience?”
• If I feel angry or sad, acknowledge the feeling instead of condemning myself.
• Keep a daily mood journal.

Self-love:

• Every morning, look at the mirror and say to myself “I’m beautiful, healthy and vibrant.”
• Give at least one hour a day to myself, doing things I enjoy.
• Practice saying no to people and activities that do not support me.
• Practice speaking up and standing up for myself.

Relationship & Sex:

• Say or do one thing every day that lets my partner know how much I appreciate and love him.
• Initiate a date night with my partner every week.
• Schedule a time for love-making with my partner on the weekend.

Alternative Therapy:

• Acupuncture on Saturday.

Remember, you can restore balance in your menstrual cycles by creating simple habits like the above. Begin today. Create one healthy habit at a time. You’re bound to notice positive results with consistent efforts.