A Guidebook for Dealing with PMS {Part 4: Tracking Your Cycles}

Today we come to the end of this PMS series. We’ve talked about changing the way we eat, about adding supplements to our lives, and about exercise, breathing, and rest. Now we’re going to talk about tracking our cycles.


1. Count Those Days, Ladies

For nearly a decade, I charted for both birth control and pregnancy achievement. I tracked my symptoms, including my morning waking temperature and cervical fluid. But after we moved overseas and decided for safety reasons not to have any more children (I tend to hemorrhage really badly at birth), I didn’t think I needed to chart anymore.

It felt like freedom not to have to keep track of symptoms, not to have to remember to take my temperature. So when my PMS got really bad and my husband suggested returning to some form of charting, I resisted. I didn’t want an extra complication in my life. I felt that life was heavy enough without charting. I thought that keeping better track of my cycles sounded like too much of a burden.

Honestly, charting felt like a cross I had to carry. This wasn’t fair, I thought. Why couldn’t my body work the way it used to work, so simply, so easily, without my doing anything to make it run nicely? Why did things have to change and force me to do extra work?

But as Simcha Fisher reminds us in her book, The Sinner’s Guide to Natural Family Planning, “A cross is a cross.” (Note: my copy of this book is underlined up and down. Regardless of whether you practice NFP, the wisdom Simcha offers on married sexuality is some of the best I’ve read anywhere.) This might seem like a small thing, but it felt huge to me at the time.

I started keeping better track of my cycles anyway. At first, yes, it seemed so obnoxious. But over time I’ve become accustomed to it again (though I’m not tracking temperature). And somewhere along the lines I realigned my thinking with Fisher’s: “I can see my fertility as a gift that I need help caring for, not as a burden.”

Because I’m keeping track of the days, I now know when to be more prepared for anxiety and OCD symptoms, when to work out harder or more consistently, when to do my breathing exercises, and when to try harder not to yell at my kids for something silly (because I’ll just feel terrible and have to apologize later).

I am not perfect at this, but I am more aware than before. I purposely try to stop myself from overreacting to little things in the second half of my cycle. I also have to be careful just before ovulation, because there’s a hormonal shift that occurs then too. I can become irrational just at ovulation instead of after. It varies from month to month, so I keep watch.

Some days I wake up and am angry at the whole world. Lots of people in specific and lots of people in general. That’s often a wake-up call that PMS is beginning. I try to be aware of when it happens and take my anger and angst less seriously. Thankfully I have a husband who, while taking PMS seriously, doesn’t take my extreme statements too seriously.

Do you remember Steve Martin’s Father of the Bride? I loved that movie as a teenager, and this clip in particular describes irrational, overreacting me at certain times of the month (in addition to making me laugh!).

Here’s some more cycle-related humor. A friend shared this photo, and “stupid fruit time” has become part of our family vernacular.


But to return to more serious matter, my OB-GYN says this about PMS in the late 30s: “Your hormones will be getting more wacky as your girls hit puberty, so getting the PMS stuff under control NOW will significantly help you when they are going the reverse hormone process in a very few short years.”

This statement was another wake-up call for me. It forced me to consider the way my hormonal issues will impact my daughters, the way their hormonal issues will impact me, and the way all of our combined hormones will impact our family relationships. And if there’s one thing I don’t want to sacrifice on the altar of PMS, it’s family relationships.

So I am committed to feeding myself quality food, supplementing where I need to, exercising and resting regularly, and counting the days of my menstrual cycle.

If you have never kept track of your cycles, you might want to read up on fertility awareness with Toni Weschler’s book Taking Charge of Your Fertility. In it, she explains that not every woman ovulates on Day 14. Some ovulate earlier, some later, and it can change from month to month too. Likewise, the second half of your cycle, the luteal phase, can vary in length.

Although women’s cycle lengths can vary, here is a graphic my OB friend sent me that shows all the differing hormones and changes throughout the month. Weschler’s book has many graphics like this.


2. Beware Those Blood Sugar Dips

Also called being “hangry,” low blood sugar problems can be exacerbated in the pre-menstrual time. Some mornings I wake up feeling fine, but then I walk into the kitchen to find that someone has used my favorite mug. (But watch out family, because my favorite mug tends to change from month to month.)

Or I walk into the living room to find that someone has left a pile of books right where I want to sit and read and sip decaf out of that favorite mug. Or someone is already awake and making noise or asking me to do something for them, even though they know they’re not supposed to ask yet.

In these moments I try to remember that I need to put something in my mouth before letting rude or thoughtless words slip out of my mouth. There have even been times my husband has said something innocuous to me at the breakfast table, and I’ve wanted to snap back. In those times I try to remember not to respond in the moment but rather to say, “I need to eat something.” He understands this statement implicitly (or impliedly as it were – inside joke between the two of us).

Nearly always, I feel more in control of my emotions after I’ve eaten something. I’m usually not even upset about the offending person or event. And if I still am, I can discuss it more reasonably. So if you get hangry, especially in the mornings, try to be aware of it. Remember: eat before talking. Food before fighting.

The pre-menstrual time may also be the time that you are craving junk food. It’s really better if you don’t give in to that craving. As we talked about before, high-sugar and processed foods do nothing to lift our mood. Unhealthy food actually worsens our blood sugar highs and lows and consequently, worsens our mood swings (except for very dark chocolate – indulge in that one!).


3. Watch Your Self-Talk

Now a word about your inner world. Do not believe everything your brain says to you in the week or so before your period! Do not believe that everyone is judging you. Do not believe that everyone is angry with you or rejecting you. Even if they don’t respond to your text right away.

Do not believe that your husband, or your co-worker, or your children, or that your God, are out to get you. That’s the hormones talking, and we do not have to believe them!

Since I’ve implemented the steps I offered in parts 1, 2, and 3, my mood is more stable, but I still have days and even hours when it’s not. I still have to be mindful of what’s going on inside me.

So I’ll echo the encouragement from my OB: “You are NOT ALONE!!” Truly, we are in this together. We are sisters in this messy, fallen, chemically-complicated, tech-driven modern world. That is unfortunately the world we live in. But instead of cursing it, let us choose life rather than death.

I love the words of Moses in Deuteronomy 30: “Today I am giving you a choice. You can choose life and success or death and disaster (verse 15, Contemporary English Version).

He continues in verses 19 and 20: “This day I call the heavens and the earth as witnesses against you that I have set before you life and death, blessings and curses. Now choose life, so that you and your children may live and that you may love the Lord your God, listen to his voice, and hold fast to him. For the Lord is your life (NIV).

A year ago when I realized I needed to make a lot of changes in my life, life was truly a disaster. I felt overwhelmed. I was in such a dark place that when I read about various changes I could make, I interpreted the advice as PRESSURE. I could not see it as possibility. I thought it was “pull myself up by my bootstraps” and “cure myself.” Changing, choosing life, felt like one more thing I could not handle.

But now after a year of making small changes, of making slow but steady progress, I feel the promise rather than the pressure. I know that I am not the Healer, but I see the ways in which God invites me to participate in my own healing. I now know that what felt like rock-bottom was actually an invitation from God to be a priest taking better care of my temple.

My mindset has morphed from Jacob’s begrudging “everything is against me” (in Genesis 42:36) into gratitude that I’ve been given this chance to make healthy changes. I am getting better at choosing life.

Together, we can choose life. We can choose what to put in our bodies, how to move our bodies, and what to think and believe, especially during certain days of the month. So resist the temptation to believe you have no control over your PMS. We have so many ways to manage it more effectively.

And remember, on the days when we don’t make good choices, there is grace. We don’t have to “choose life” perfectly. The God of peace is with us and within us. So make the best decisions that you can, and then, dear soul, be at rest.


Here are some of the main sources of information that I relied on over this past year.

Karen Hurd is a nutritionist with a Masters in biochemistry. She explains how to eat for better mental health and offers several free resources. I also rented her PMS seminar.

Dr. Aviva Romm is a midwife and M.D. I purchased her book The Adrenal Thyroid Revolution and also depended heavily on her website. Here’s a post specifically on PMS.

Christa Orrechio is also a nutritionist whose advice I followed. Here’s her post on PMS.

A Guidebook for Dealing with PMS {Part 3: Movement and Rest}

by Elizabeth


In Part 1 of this series, we discussed possible dietary changes for managing PMS more effectively, and in Part 2, we discussed supplements. Today in Part 3 we’ll discuss movement and rest.

Again, I’ll mention that I’m not a doctor. I’m not a physical trainer. I’m just a fellow human who needs exercise to cope with the stress of life. If you’re not already exercising, you should probably talk to a doctor first, and always be sure to modify any movement to fit your own personal fitness level or to accommodate past injuries.


1. Cardio and Weight Training for Irritability, Anxiety, and Menstrual Pain

Exercise helps with anxiety, stress, and sleep and hormone regulation. This is another area of our lives where we can’t just pop a pill. We have to do the work of getting our bodies moving.

Here’s what my OB says about exercise: “Moderation daily — it helps endogenous endorphins which can overcome the negative effects of progesterone.” (Remember that pre-menstrual syndrome is really post-ovulation syndrome, when our bodies are feeling the effects of progesterone.)

I’ve known for years that I need regular exercise to keep my moods level and manage my inner grouch. I need hard exercise to accomplish this. No half-hearted cardio will do. It needs to be high intensity cardio (though not necessarily high impact), or it needs to be strength/interval/circuit training with weights. Some research shows that exercise, when done well, can be as good as anti-depressants.

Even though I know I need the exercise to battle my stress and anxiety, it’s all too easy to let exercise slide, either because I’m too busy, too tired, or simply too hot (hello Tropics!). In the past year, however, I’ve realized more and more that I simply cannot afford to skip regular exercise. I make it even more of a priority than before, especially in the week or so before my period.

I’ve also concluded that weight or strength training is even more efficient than cardio in producing the endorphins/happy hormones. So I’ve increased my weight-bearing workouts.

When I sense I’m beginning to come unglued, I tell my husband, I need to workout right now. He smiles and nods and says, “I hope you have a good workout. You’ll feel better afterwards.” And I do. I fare much better doing the exercise than laying in bed and watching Netflix.

As to the moderation, here’s how I handle the scheduling of exercise. I aim for 5-6 workouts a week, but I’m satisfied with 4-5. Some weeks, depending on our schedule, I have to make peace with 3. I do the strength training 2-3 days per week and always give myself 48 hours in between strength training sessions.

I alternate difficult workouts with lighter workouts, and I will not do difficult workouts two days in a row. When you workout hard, you have to give your body time to rest. I usually plan at least one day a week where I don’t exercise at all. Your body can’t keep going, going, going all the time.

I’m not a fanatic about workout length, either. I workout about 30 minutes at a time, and sometimes only 20. What I’m saying is, you don’t have to workout for an hour or two every day to reap the mental health benefits. Twenty minutes really can suffice, if you’re putting in the effort to make it intense enough.

While I have to work out hard in the pre-menstrual days, I need to take it a bit lighter during my period. That doesn’t mean nothing; getting moving with some light cardio helps with the cramps. We think we want to stay in bed when we get cramps, but in reality, movement is better. Cramps start to dissipate when we start to stretch and move.

Walking is another good exercise option. When I lived in the States, I went on a lot of walks. Walking is truly moderate exercise and can be done every day. But the streets of Phnom Penh are dirty and crowded, and in general I choose not to walk here unless I can get to a safer, cleaner area. I love to walk and talk with my husband or with friends, and I do miss it while living here. But if it works for you, I hope you enjoy it!


2. Yoga and Stretching for Anxiety, Headaches, and Menstrual Pain

I’ll just mention this up front: I know yoga can be a sensitive subject for Christians. I’m not here to debate; I will merely tell you my experience. You need to make your own decisions.

First of all, I’ve never been drawn to yoga. I tried it a couple times in my 20’s because it was supposedly so good for you. I found it utterly boring, just laying there in uncomfortable positions, doing nothing. If I were going to set aside time to exercise, I wanted to be burning calories. I didn’t bother myself with any theological concerns because I simply wasn’t interested in it.

That was before last year, when my anxiety rose to unmanageable levels. It prompted me to do a lot of research into ways to manage anxiety. Yoga is one of those ways, so I tried it again. This time, I was surprised at how effectively the yoga reduced my anxiety. I could feel it dropping even as I moved into the positions.

Yoga requires a lot of concentration on your body and on your breath. This is in itself distracting from your anxieties. It helps you get in touch with the body God made for you, a body that God declared good.

I personally found that yoga videos for neck and back pain seemed to be pretty user-friendly. They stretched my body in new ways, releasing the tension that caused pain in my neck and back and even increasing my hip and leg flexibility.

I didn’t like videos with too much spiritual mumbo-jumbo or Eastern sounding talk, which is where people’s main concerns arise, I think. The way I handled this was to find and learn the yoga positions that helped my specific bodily concerns. (I mostly found videos for neck and shoulder pain, but I also discovered yoga positions for menstrual pain that really, truly work.) Then I would perform them either in silence or with worship music.

For me, this approach handled any religious or faith-based concerns I might have. If ancient people stumbled across ways of stretching and moving the body that help with pain or anxiety, I consider that general revelation (as opposed to the special revelation we find in the Bible).

This is how I feel about acupressure and acupuncture (which can also help with headaches – google it) and even modern medicine (which might not be full of Eastern mystics but certainly has non-Christian practitioners, and most of us still feel comfortable with Western medicine).

If a drug or non-drug treatment can help to heal these bodies that God made, then I simply choose to thank God for the options and reject any religious talk that conflicts with my worldview.

In recent months I’ve been neglecting the yoga/stretching, and I can feel a difference in my mind and my body. I have more tension and anxiety. Last year when my anxiety was at an all-time high, I did yoga regularly. As the anxiety lessened, I stopped getting on the mat in the morning when my body was at its stiffest and the day was at its quietest. It’s a practice I need to return to.


3. Breathing for Anxiety and Irritability

I’ve said it in other places before, but breathing is like a drug:

Some drugs are free.
Like breathing.
I love breathing. It’s my favorite.
I recently announced this to my kids.
Some of them thought I was crazy, but one agreed.
It’s true though. I just love breathing.
Inhale, exhale.
Breathe in, breathe out.
Release, receive.
When I stop to close my eyes and breathe deeply and slowly, I immediately calm down.
My body relaxes.
My thoughts stop swirling.
My emotions stop pressing.
So take a deep breath. Maybe take three.
And remember, some drugs are free.
If only we will use them.

Last year I looked into other breathing techniques beside this kind of simple, slow, deep breathing. My favorite breathing technique turned out to be triangle breathing. My husband first told me about it; he uses it himself and regularly teaches it to clients.

There are several ways to do triangle breathing; you can google them. One is to breathe in for 4 seconds, hold for 4 seconds, and exhale for 4 seconds. Or you can choose 5 seconds, or 6, or whatever. Another method is to breathe in for 4 seconds and breathe out for 8 (basically taking twice as long to exhale as to inhale).

But my favorite form of triangle breathing — and the one I use most frequently, especially when I can’t sleep at night because of anxiety — doesn’t rely on counting. I actually get stressed out if I try to count. It just feels like one more thing I need to do right and could possibly do wrong. That’s not helpful for my anxiety!

So this is how I do it. I breathe in deeply through my nose for as long as it takes to get a full breath. Then I hold it. I might hold it for awhile. I might hold it only one count. I might even count during the breath-holding phase, but not usually. Then I release my breath slowly through my mouth, for as long as it takes to empty my lungs. In this way, I don’t feel the pressure of a time table for the inhale and exhale.

I like to triangle breathe in traffic, in between errands, or whenever I realize I’ve just been rushing through life forgetting to breathe. It helps me to purposely slow down and calm down.

Breathing exercises can reduce heart rate and blood pressure. It’s kind of wild to think about, but simply taking control of our breath can change our heart rate. (You can prove this to yourself with a pulse app on your phone.) We have more control over our minds and our bodies than we sometimes assume (which is what this series is all about!).

There are other forms of breathing, too. Some people have spoken highly of alternate nostril breathing, and though I’ve tried it, I’ve never gotten the same results with it that I get through the triangle breathing. But you can google alternate nostril breathing if you like. Whatever method you choose, just remember to breathe.


4. Sleep and Rest for making everything in life seem better

When you cut the caffeine, you may suddenly find that you need more sleep. This is your body talking to you. (Yes, she talks to you.) (And yes, PMS is one way she talks to you.)

It is way too easy to silence our bodies’ needs for sleep with caffeine, screen time, and a busy schedule that is always producing excess adrenaline in us. Too many of us are ignoring our bodies’ need for sleep.

When I cut the caffeine, I started taking naps again. When I was in college, I napped. When my kids were babies and toddlers and everyone had a naptime or quiet time, I napped. But over the years, as I drank more and more coffee, and the kids slept during the day less and less, I gave up the naps. I would tamp down my need for sleep on Sunday afternoons with coffee and some screen time.

I don’t do that anymore. Now I always take a nap on Sundays, and sometimes on Saturdays, and occasionally on weekdays if I absolutely need it. I know not everyone can do this. You may work outside the home, or you may have small children in the home who can’t be left unattended.

Thankfully at this stage of life I can sneak in a nap if I really need it. My kids are older, and they can work on some of their school work on their own, and the older ones can keep an eye on the younger ones. (Interestingly enough, I’ve found that when I do this, my younger children get really creative and imaginative in their play. Sometimes a little parent-free time is good for them!)

I’m so much happier now that I have reclaimed my naps (I really look forward to my Sunday nap).

But I’m not just talking about naps here. I’m also talking about resting from the exercise, at least one day a week. And I’m talking about getting good nighttime sleep too. My OB says this about sleep: “Regular sleep hygiene (going to bed and waking up at same time daily) with avoidance of electronics in bed helps.”

I have my husband to thank for a good bedtime routine. He gets up earlier than I do and wants to be in bed by 10:15 pm. If left to myself, I would stay up later than that, wasting time on Facebook or Youtube. It’s not that I have anything I’m accomplishing at that time of day. It’s that my brain is so tired by that time, that I don’t have the self-awareness or motivation to put myself to bed for the next day. Because as we all know, a good day really begins the night before.

Getting enough sleep means we’re less crabby, and it means we can think more clearly, because we are getting the rest we need. So it’s good to have some accountability in this area, because we all really need consistent bedtimes.

I still struggle not to check Facebook and email that “one last time” before bed. I have in the past kept the computer completely out of the bedroom. Lately I haven’t been very good about that. I know that when I stay away from the computer before bedtime, I have fewer distressing things on my mind as I try to fall asleep.

Instead, reading a light fiction book in bed can help put my mind to rest. My brain can’t function very well at that time of night, certainly not well enough to read difficult fiction or non-fiction. But light fiction, I can do. It puts me to sleep. Pretty quickly actually.

One sleep problem I have not yet solved: waking up to go to the bathroom! Nighttime bathroom trips are big sleep disrupters in our house. I try to monitor my water intake in the evening, but it’s not easy when it’s hot or when I exercise in the evening.

When I’m in a season of higher anxiety, as soon as I wake up to use the bathroom, my mind starts going. That’s when I use triangle breathing or sing hymns to myself (this one in particular has gotten me through a lot of bad nights). But I honestly wish I didn’t wake up in the first place.



As you can see, I’m still a work in progress when it comes to these practices! I’ve used them all to good effect in the past and want to keep using them in the future. Hopefully some of these approaches will work for you, too.

In the final installment of this series, we’ll talk about tracking our emotions and our cycles.


Part 1: Dietary Changes

Part 2: Supplements

Part 4: Tracking Your Cycles