Coping with PMS Symptoms post-trauma
Psychologists can talk about Trauma in terms of two main types: ‘little t’ and ‘big t’ Trauma.
Examples of big-t Trauma’s include witnessing or surviving dangerous or near fatal events such as a car accident, bushfire, warfare, sexual assault, physical abuse and domestic violence.
Examples of little-t Trauma include events which are not necessarily life-threatening but have nonetheless caused a great deal of distress and have left a negative emotional impact in some way. They can include: workplace bullying, painful breakup, being lost in a shopping centre as a child, being humiliated by a teacher for an incorrect response, having private nude photographs being circulated on social media.
Trauma in all forms has the potential to change the way a person understand the world, how they see to others and how they relate themselves. The experience of trauma can catalyse certain emotional and psychological responses that aim to protect the person emotionally.
If you are a person with a uterus and who menstruates, PMS week can be a tough time and a half! Everything hurts, everyone sucks, your body feels yuck and need ALL OF THE CHOCOLATE NOW. And oh the tears, how they flow…
Here’s my trauma-informed take on ways to cope with PMS symptoms*:
1. Track your cycle:
Trauma can shape symptoms called dissociation (feeling detached, spacey, and both physically and emotionally disconnected). This can make it harder to recognise when your energy levels are starting to drain until you’ve well and surely crashed. Now you’re ugly crying at Woolies and you so knew you should have just done the click and collect option. The good news is Apps like Flo allow you to track and understand your cycle patterns, so you know when to expect that things may feel more like a struggle. There’s also an option to print out symptoms graphs for a GP if needed.
2. Be more patient with yourself:
I hate to break it to you but you probably won’t be able to feel as productive and energised right now. What’s worse, if you’ve experienced some distressing events in the past, it’s possible your brain won’t be happy about this. Self-critical thoughts can be quite common for those experiencing symptoms of depression stemming from a history of trauma. It’s time to tell the mean voice to chill and to adjust your expectations of yourself.
3. Live in the Now
When we’re feeling more emotionally sensitive and tearful, (as we would be when experiencing PMS symptoms), our minds can tolerate uncertainty less. As a result, old-mate Brain will try to take on a roller-coaster ride into next week, next month, next year as it tries to over plan, predict and catastrophise. These farms need to be calmed right now. If you’ve survived some trauma, you’ll have more ‘farms’ to calm, so to speak. Give yourself permission to take it one day at a time and say “I trust myself to cope with it when/if it comes”. Mindfulness can be your friend here.
4. Give yourself space
Don’t overbook yourself socially, don’t cram all the things into the one day. Ideally if something can wait, best to reschedule it for another week. Now is the time to practice your assertive communication skills and boundaries with work and friends. Also, consider adjusting your movement routine. For some people, high intensity movement can worsen PMS symptoms. Gentle movement is your friend; think walking, yoga and stretching.
__
*PMS (Premenstrual Syndrome) symptoms are different from those of PMDD (Premenstrual Dysphoric Disorder). If you experience severe depression, anxiety symptoms or suicidal thoughts/ideation during your Luteal phase it is important to seek tailored medical and psychological assessment and advice, that of which cannot be found on blogs like this.
JOIN ME ON INSTAGRAM
