PMS Survival Guide for Teens

PMS can be really tough to navigate when you are new to the period world. Check out our PMS guide to ease the pain and help you get through it!

Image via Instagram (@violettinder)

Welcome to the wonderful world of PMS! It is something that can be really tough to deal with, especially if you are new to the period world. But there are many ways of dealing with it that can hopefully make you feel a little bit better.

Let’s get into the nitty gritty of PMS and discuss what can be done to make symptoms less intense. Here we go!

What is PMS?

We all say PMS, but do we really know what it stands for? It is actually called premenstrual syndrome. PMS can also be called PMT, which stands for premenstrual tension. They are the same thing!

PMS/PMT is when a girl gets a combination of symptoms a week or two before her period starts. It is said that 80 to 90% of girls experience PMS symptoms. Umm how can I join the non-PMS group?! Around 30% say it significantly affects their life, while almost 10% have severe symptoms. Girls of any age can experience PMS, as long as she is menstruating. And the duration changes for every girl. It can be a couple days for some, and then a week (or more) for others.

Remember, your experience will be different from your BFF’s. Some symptoms might be the same, but the severity will be different. If the symptoms are affecting your life, we suggest talking to a medical professional.

Image via Instagram (@cloverletter)

Symptoms of PMS

As we stated above, each girls experience will be different and unique. You may have other symptoms, but these are the most common. If your symptoms are extreme, make sure you discuss with a medical professional.

Emotional Symptoms of PMS

  • Tired
  • Lower energy
  • Mood swings
  • Irritability
  • Food cravings
  • Crying, sad, even depression
  • Lower confidence


Physical Symptoms of PMS

  • Abdominal bloating
  • Acne - usually around your chin
  • Constipation or diarrhea
  • Headache
  • Swollen or tender breasts
  • Cramps - lower abdomen, back, legs

Just know, these symptoms are momentary and they will pass. I know from experience. A week before I get my period, I am extremely emotional - literally anything will make me cry. I start to doubt myself and everything irritates me. But I remind myself it’s only PMS and I try to stay positive. It’s hard sometimes, but the more you listen and connect to your body, the more you will understand what is going on.


How to Relieve PMS

There are many things you can do to relieve your PMS symptoms. Here are some:

  • Sleep - Try to get the recommended 8 hours of sleep. Lack of sleep can lead to anxiety and depression, and make PMS symptoms worse. Knixteen period panties can help you with that great night sleep by keeping you period-leak free in bed.'
  • Exercise - It can be so hard to exercise while PMSing, but this can give you natural energy and will boost your mood. Read more about exercising on your period.
  • Eat nutrient dense foods - You can easily change the way you feel by changing what you eat during your period. Eat foods that are dense with:
    • Calcium - cheese, yogurt, milk, nuts, seeds
    • Magnesium - fruit, legumes, leafy greens, nuts and seeds
    • Iron - nuts, seeds, beans, lentils, dark leafy greens
    • Zinc - dark chocolate, eggs, dairy, meat, nuts
    • No junk food - This is sooo hard when you are craving some chips and chocolate, but that will just make you feel worse, unfortunately. You don’t have to say goodbye to everything delicious though, dark chocolate is great and you can make your own treats too! There are ALWAYS healthier options you can find to substitute for the bad stuff. 
    • Drink lots of water - This is just something you should always do. Stay hydrated!
    • Avoid super salty foods - Salt only makes you more bloated, so try your best to avoid a lot of sodium.

    Image via Instagram (@violettinder)

      How to Help Your Teen With PMS

      Now, if you are a parent who is dealing with you daughters PMS symptoms, good luck. LOL jokes, but there are things that you can do to help her out:

      • Make healthy, nutrient dense foods that can relieve her symptoms
      • Encourage exercise - even just a 20 minute walk - can increase endorphins, which will boost her overall mood and happiness
      • Just being there as support can really help her. Some girls become very sad, and even depressed while PMSing. If her symptoms get that extreme we suggest talking to a medical professional. Always keep the conversation open!
      • If she needs a mental health day, let her have it. I remember my mom allowing me to stay home from school sometimes when I was having a rough day
      • Stay positive! Your daughter is going through a lot, so a positive support system will help her

      via GIPHY

      PMS can be hard, especially when you’re new to the period world. But hopefully if you follow some of these tips, PMS symptoms will be a walk in the park!

      Disclaimer: The blog writers at Knixteen are not medical professionals, and give this advice based on their own research and experience. If you have further questions or concerns, speak to a trusted medical professional.

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