What Actually Helps with PMS: Cramps, Fatigue & Mood Swings (Without Losing Your Mind)

First: you're not being dramatic, you're probably just in your luteal phase

When you feel that familiar wave of irritability, the back pain, the brain fog, the “I hate everything” spiral, the random crying sesh at a commercial… it’s not in your head. It’s because of your hormones. And yes, there are ways to actually feel better.

Think of this guide as your emotional support heating pad: comforting, no-pressure, and filled with realistic tips and product recs that actually work (including a few faves you can snag online).

🌿 1. Sip something soothing to calm cramps + your nervous system

Raspberry leaf tea has been a period classic forever.. because it works. It can help tone and relax your uterus, which may ease cramps and reduce heavy bleeding. Bonus: it tastes like cozy forest vibes.

Other teas worth trying:

💡 Try this:

🍫 2. Eat to support your hormones (think additions)

What you eat directly impacts your blood sugar, mood, energy, and cramps. You don’t need a full meal prep moment.. just a few smart swaps or add-ons.

PMS + period-friendly foods:

  • Iron-rich foods: lentils, tofu, spinach, pumpkin seeds

  • Magnesium: dark chocolate, almonds, black beans

  • Healthy fats: avocado, tahini, nut butter

  • Anti-inflammatory helpers: berries, leafy greens, turmeric

💡 Try this:

🛌 3. Rest is a remedy, not a weakness

Your body is doing the most behind the scenes during PMS and your period. Instead of fighting it, lean in.

Give yourself:

  • Earlier nights, or permission to nap

  • A “bare minimum” to-do list

  • Cozy clothes, low lights, and less screen time if you can swing it

💡 Try this:

🧘‍♀️ 4. Gentle movement helps more than you think

Even five minutes of stretching can increase blood flow, release endorphins, and take the edge off cramps + anxiety.

Try:

  • Gentle yoga in bed

  • A 10-min walk outside

  • Dance to a dramatic song and collapse

💡 Try this:

🧠 5. Your mood isn’t “crazy,” it’s calling for care

Hormonal dips (especially estrogen + serotonin) are no joke. Your body needs extra emotional TLC in this phase.

Try:

  • Journaling or voice noting what’s actually bothering you

  • Canceling a plan and guiltlessly doing nothing

  • Watching something funny instead of doomscrolling

💡 Try this:


TL;DR: You’re not broken 💛

You’re allowed to need more support, rest, and snacks this week. With a few cozy, low-effort cycle syncing habits, PMS doesn’t have to wreck your week anymore.


PSA:
Your freebie stash is waiting.. tracker, cheat sheet, 30-day challenge.

 
 


Don’t miss these posts:

Cycle Syncing 101: How to Eat, Move, and Plan Around Your Cycle

29+ Best Self-Care Gifts to Treat Yourself or Someone You Love

How to Cycle Sync Your Workouts

7 Key Cycle Syncing Benefits


Tags: what helps with cramps, how to feel better on your period, pms fatigue tips, mood swings before period, hormone balancing for beginners, cycle syncing 2025, best supplements for period pain, raspberry tea for cramps

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