Health and Wellness

The Perfect Self Care Routine For PMS

Tips For Mood Swings, Insomnia & Cramps

PMS- it happens every, single month… so you’d think I would have had it figured out a long time ago. It’s taken me years to build up my emotional strength, self awareness and this self care routine to help me handle the situation.

Every month, I turn into a moody, bloated, b#tch. Even my hair and skin can’t seem to get along. My hair gets frizzy and weird and I swear my roots look 10 times worse and I nearly decide to just chop it off (please don’t make any big decisions like that at this time).

My skin, which was looking absolutely pristine last week, is covered in huge pores and spots. I’m exhausted, starving and extra irritable all at once.

Knowing that I have to feel like this every month is frustrating! I’m always looking for ways to improve my life so I’ve come up with a PMS relief routine and it’s really helped me so I wanted to share it.

Since we know it’s going to happen every, single, month, we have the opportunity to prepare for it ahead of time. We can put together a routine that will help us get through this week feeling better.

One BIG thing that has helped me the most is learning how to be in better control of my emotions and use the emotional scale to become more self-aware and always reach for the next best feeling. How you feel, REALLY starts with your mindset. The posts below can help you build your emotions!

Related posts:

How to use the emotional scale to improve your life

10 ways to evoke happy emotions

Emotional Self Care Routine

Spiritual Self Care

In order to create a routine that works, I had to get to the root of the issue. PMS wrecks havoc on me emotionally, mentally and physically! So, I’ve learned some tips to help take care of yourself physically, mentally and physically especially during this difficult time!

A little emotional self care can go a long way in making you feel better. Try to keep a positive mindset and remember this will pass and in the meantime, enjoy a piece of cake, a bubble bath and a nap.

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PMS Self Care Tips


I get extra tired the entire week before my period. I usually like to wake up before 6 am, but I take full advantage of sleeping in right until 7 am.

Follow a good sleep routine and stick to it.

Prepare for a good night’s sleep. Go to bed a little bit early, the week before your period. I usually go to bed an hour earlier.

If you are having difficulty falling asleep and/or staying asleep, try melatonin. Melatonin is a natural hormone that your body produces naturally. Since your hormones fluctuate during the month, your levels of melatonin may drop right before your period, causing you to have a difficulty falling asleep and staying asleep. Melatonin supplements can help you fall asleep faster and stay asleep, so you get a better night’s rest even when you are PMSing!

These supplements have really helped me.


Crystals can be used for pain relief and mood support. Yes, I believe in the power of crystals and have used them for years to help with everything from headaches and insomnia to PMS relief and mood support. You name it, there’s a crystal for that! They can even boost your self confidence and self love. Who doesn’t need that, especially during your period?

I can’t absolutely feel the difference when I wear crystals and when I don’t.

Calcite is a great mood boosting crystal. It helps reduce depression and improves your mental outlook.

Obsidian is an emotional support crystal. It helps relieve negative emotions and attracts positive energy.

Here’s a pack of crystals specifically for PMS relief:


Always talk to a doctor before you take any medications, prescription or over the counter.

It’s always important to make sure you’re giving your body enough nutrition. If you’re experiencing bad PMS symptoms, you could have a deficiency and should see a doctor. There are also supplements that help your body produce more of the feel-good hormones, like Saffrony!

Try Saffrony for mood support! I swear by this and take it faithfully, every day. I take one a day, but when I’m PMSing, I take two and can almost instantly feel it working.

Check out my Saffrony review:

Saffrony for PMS relief

Pain Relief

Medications like Ibuprofen can help ease stomach cramps or headaches that come with PMS.

Use a hot water bottle or heating pad if your tummy or back is sore and cramping.


Try it, it will surprise you!! Meditation can help you relax and reset your mind and body. Any time I’m feeling overwhelmed, meditation is the fastest and most effective remedy. It’s free and if you practice, you can do it pretty much anywhere! It takes just 10 minutes to really experience the benefits and once you do, you’ll be hooked.

Related post:

How to meditate to manifest


Yoga helps your body’s energy flow freely. It can also help reduce back pain, bloating and improve your mood. Try a few yoga sessions at home, even if you really don’t feel like it. It’s hard to get motivated to move your body when you’re feeling down, I know this, but once you do you’ll feel a lot better. I usually tell myself ‘Just 5 minutes’ in order to get started because 20 minutes can seem like a lot. But after 5 minutes, I start to feel good and want to keep going!

Related post:

How yoga can improve your mental health


A little self care can go a long way! Take a relaxing bath and add some Epsom salts or your favourite bath bomb. Epsom salts are used to relieve muscle cramps, so they are perfect for PMS relief.

Epsom bath recipe:

1 cup of Epsom salts

5-6 drops of lavender essential oils

2 drops of Ylang ylang essential oils


Skin Care

It’s not just in your head. The increase in progesterone makes your skin oily, causing your pores to look bigger and breakouts to appear. Take extra good care of your skin the week before your period, to lessen the impact the increasing hormones can have on your face! If you track your period, you’ll be prepared to help prevent PMS breakouts. Use a face scrub and do a detox face mask to prep your skin.

Give your skin a deep-clean with this Antimicrobial Facial Cleansing Brush System. It’s compared to the much pricier Clarisonic, giving you the deepest-down clean revealing baby smooth skin.

Related post:

Ayurvedic skin care routine


Stock up on your favourite treats, but be careful not to go overboard. A little indulgence is good, but there’s a fine line between enjoying and binging. You could end up feeling more bloated and worse about yourself if you binge.

Give It Time

Don’t make any big decisions, like breaking up with your boyfriend or quitting your job, when you are PMSing. Wait it out for a week and re-think it. If your hormones are out of whack and you’re feeling overly emotional, it’s not a good idea to make a life-changing decision.

I hope this list has helped you feel better! I’m confident that if you try everything in this self care routine, you’ll feel a lot better:)

Steph Social

Steph is a spiritual writer from Canada. She is a former journalist and magazine writer, who later went on to study the spiritual side of life. She shares her knowledge of manifesting and the law of attraction to help others change their lives through affirmations, angel numbers and numerology, self care, journaling, meditation and intentional living! Also- an INFJ, Reflector and empath so you'll find a lot of personality type stuff here too:)


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