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Treat Yourself: Self-managing period pain and symptoms
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Pain and other physical symptoms

There are lots of things you can try to manage your period pain and symptoms. 

Popular options include:

Heat (heat packs or hot baths)
Yoga
Exercise, movement and stretching
(this flushes out inflammatory chemicals and releases endorphins – the body’s natural painkillers)
Meditation/relaxation/deep belly breathing
(with long, slow ‘out’ breaths)
Massage
Magnesium for muscle cramping pain
(including cramping of the uterus [womb] with periods) – can be taken as an oral tablet or powder, or sprayed onto your skin
Distractions such as music, reading, movies, hobby or activity you enjoy doing
Managing your stress levels
(as stress increases inflammation and pain in the body)
Eating healthy, nourishing foods
Getting enough sleep and rest

The above options will help manage the symptoms. There are also supplements available that are designed especially for menstrual symptoms that contain magnesium, pyridoxine (also known as Vitamin B-6) and/or Vitex agnus-castus (also known as Chaste tree). However, effectiveness varies from one person to another and being on hormone medication like the pill (COCP) can also alter the effectiveness of these. You can discuss use of these with a qualified health practitioner or pharmacist.

Moods

You might find that your mood changes before or during your period and this is often called ‘PMS’ (pre-menstrual syndrome). Symptoms include feeling

irritable
teary
easily overwhelmed
wanting to withdraw
anxious
down or depressed

These symptoms can interfere with school, studies and work performance and also your relationships if you feel grumpy and irritable.

Manage your Moods

Try some of the following suggestions to help manage your moods:

exercise (hot and sweaty is best for releasing great chemicals and improving your mood and energy level)
stress reduction/monitoring (e.g. simplify activities, delay big decisions if possible)
meditation/relaxation/deep belly breathing (with long, slow ‘out’ breaths)
creative outlet such as writing, music, art, craft or photography
distractions such as music, reading, movies or activity you love doing
discuss supplement options with your pharmacist

What’s next?

Self Managing Period Pain and Symptoms
Download the self-management checklist (PDF)
Track your menstrual cycle, symptoms and actions you try – and how effective they are
Need more info about what’s normal?
Need help?