What Is PMS Really?

.....and how to finally decrease symptoms.

PMS.

Three little letters that have become a punchline, a whispered excuse, a dreaded forecast.

But what if we reimagined PMS not as a personal failing or a mysterious curse, but as a message—a cycle check-in that something deeper is asking for your attention?


In this post, we’re diving into what PMS actually is, why it shows up, and how to soften its symptoms through a more informed, gentle, and cyclical approach to living.

❊ What Is PMS, Biologically Speaking?

Premenstrual Syndrome (PMS) refers to a set of physical, emotional, and behavioral symptoms that occur in the luteal phase of the menstrual cycle—after ovulation and before your period begins.

Common symptoms may include:

Mood swings or irritability

Anxiety or sadness

Bloating and digestive issues

Breast tenderness

Fatigue

Food cravings

Sleep disruptions

These symptoms are not in your head—they’re linked to real hormonal shifts, primarily a drop in progesterone and estrogen, and how your body responds to those changes. But that’s only part of the story...

❊ What PMS Really Is: A Signal, Not a Sentence

From a cyclical living lens, PMS is often a call back to yourself.

It’s your body’s way of whispering (or sometimes shouting):

“Something here needs your attention.”

Maybe it’s unprocessed emotions, unmet needs, too much caffeine, too little sleep, not enough nourishment, or a calendar that’s too packed when your body is asking for quiet.

When we ignore our cyclical rhythms—and especially the inward pull of the luteal phase—PMS tends to get louder.

❊ How to Decrease PMS Symptoms (Gently + Holistically)

The goal isn’t to eliminate every feeling or sensation. The goal is to create an environment where your body feels safe to soften. Here's how:

1. Nourish with Intention

Focus on stable blood sugar: pair protein, fiber, and healthy fats at each meal

Magnesium-rich foods: leafy greens, seeds, dark chocolate

Try decreasing caffeine or alcohol, especially late in the luteal phase

2. Sync Your Movement

Gentle strength training, walking, stretching, Pilates, or yoga

Skip the high-intensity workouts if they leave you more depleted than empowered

3. Create a Soft Structure

Use this phase to review, tidy, and reflect

Light decluttering or digital clean-up can help you feel grounded

Create margin in your week (aka: don’t schedule everything)

4. Track Your Symptoms

Journaling or using a cycle tracking app can help you see patterns over time

PMS isn’t random—it’s rhythmic. Awareness is power.

5. Support Your Nervous System

Breathwork (box breathing or 4-7-8)

Evening rituals that calm the mind (herbal tea, blue light blockers, warm bath)

Set gentle boundaries around energy leaks (aka: your phone, group texts, or stressful convos)

❊ A Final Note

PMS is not just a hormonal dip—it’s a signal from your body that it’s time to slow down, tune in, and give yourself a little more grace.

When we stop fighting our natural rhythms, we soften the edges of our symptoms.

And more than that—we reclaim our sense of trust in ourselves.

With warmth,

Rachel

The Woman’s Almanac

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