When PMS Turns Up the Volume on Anxiety: How to Manage It

For many people, anxiety is something they’ve learned to manage—until PMS hits. Take Lisa, for example. Most of the month, she’s able to keep her anxious thoughts in check with breathing exercises, regular movement, and therapy. But during the week before her period, it feels like someone turns up the volume on her worries. Small stressors suddenly feel overwhelming, her heart races more easily, and sleep becomes harder to find.

Why Does PMS Trigger Anxiety?

Hormonal shifts—especially drops in estrogen and progesterone—can affect the brain’s GABA system, which helps regulate calm and balance. This is why PMS can turn routine concerns into anxious spirals, even for someone like Lisa who usually manages well.

The Gut-Brain Connection

During PMS, the gut can also become more sensitive, making the anxiety worse. Over 90% of your body’s serotonin—the “feel-good” neurotransmitter—is made in the gut. If your digestion is sluggish or your gut microbiome is out of balance, it can affect your mood.

Cramping, bloating, and digestive changes during PMS aren’t just physical—they can also feed into anxiety. That’s why tending to gut health is a powerful part of calming your nervous system.

Supportive Nutrition for PMS and Anxiety

Focusing on food and nutrition isn’t a magic fix, but it makes a difference! During PMS, focus

on:

● Magnesium-rich foods (like pumpkin seeds, leafy greens, and dark chocolate) to help

calm both the gut and the nervous system

● Complex carbs (like sweet potatoes and oats) to stabilize mood and support serotonin

● Fermented foods and fiber (like kefir, kimchi, chia seeds, or cooked greens) to nourish

the gut microbiome

● Protein at each meal to reduce blood sugar swings that can worsen anxiety

● Limit caffeine and alcohol, which can amplify anxious feelings and disrupt sleep

How PRT Can Help

The Perception Repatterning Technique (PRT) helps shift the underlying thought patterns that fuel anxiety. With PMS, the emotional filter often becomes more negative. PRT teaches your brain to reframe anxious thoughts before they spiral.

For Lisa, using PRT during her PMS week means slowing down when she notices thoughts like, “I can’t handle this,” and shifting them to something truer and more balanced, like, “This feels more challenging right now because of my cycle. I’ve handled this before, and I will again.”

By supporting both your gut and your mind, and using tools like PRT, you can reduce the

intensity of PMS-related anxiety—and meet it with more clarity and calm.

(Written by: Myra Brien, PRT counselor & Naturopathic Practitioner (with focus on nutrition))