How to Cope With Depression Before a Menstrual Cycle

It is important to differentiate the treatment options for women who have a clinical diagnosis of depression and experience increased symptoms before menstruation and those who do not. Only women with clinical depression can use prescription medication and copings kills to manage symptoms, while women without clinical depression rely solely on coping skills. However, both groups should seek medical attention if the episodes worsen over time as they may be an indicator of an undiagnosed psychological or medical condition.

Things You'll Need

• Daily planner with monthly calendar
• Menses chart
• Prescription medication (if applicable)
• B-vitamins
• Calcium
• Water
• Fruits & Vegetables
• FDA Food Pyramid
• Gym access
• Cognitive behavioral therapist
• Social support system

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Instructions

How to Cope With Depression Before a Menstrual Cycle

• 1

  Use calendar in the daily planner to chart entire menstrual cycle and feelings associated with each phase. Start with the first day of menses, and use simple terms to describe feelings every day until the first day of the following menses.

• 2

  Print out menses chart and compare feelings with phases of menstrual cycle. Note the duration and phases where symptoms are present. Repeat this process for 3 months to get a comprehensive perspective on the menstrual cycle. Use this information when implementing coping skills.

• 3

  Purchase prescription medication (if applicable and use as directed), B complex vitamins (B-6, B-12), calcium, fruits and vegetables, and water. Decrease the use of alcohol, refined sugar, caffeine and chocolate, and supplement with more fruits vegetables and water starting 2-3 days before symptoms begin and through the duration of menstruation.

• 4

  Engage in exercise at the gym for at least 30 minutes 3-4 times per week. Seek medical consultation when changing exercise routines, especially if there are any additional medical conditions.

• 5

  Find a therapist who does cognitive behavioral therapy. Seek treatment to find ways to cope with the psychological symptoms that often come with depression such as such as negative thinking, and hopelessness.

• 6

  Increase engagement with social supports such as friends and mates/spouses to prevent isolation. Join them for activities that require minimal cognitive, emotional or physical effort to increase pleasure and reduce stress.