Rest, Relaxation, And Recreation: How To Practice Self-Care On Your Period

For many, menstruation is a regular part of life, with UNICEF estimating that on average a person menstruates for a total of seven years throughout their lifetime. Despite how common periods are, each person’s experience with their menstrual cycle is unique and may present its own set of challenges and struggles. However, there may be certain coping methods and self-care techniques that can benefit the majority of those experiencing period symptoms. To understand how to practice self-care on your period, it may be beneficial to start by understanding what exactly a period is and what symptoms it may cause.

Psychological symptoms of periods can be stressful

Speaking with a therapist may help

What is a period?

A period is a menstrual cycle phase that involves the shedding of the uterus which results in the release of blood and tissue through the vagina. For some, this signals the start of the menstrual cycle, which often follows a 23 to 35-day pattern.  The menstrual cycle typically follows four phases, including:

• Menses: Commonly referred to as a period, the menses or menstruation phase often lasts between three and seven days. During this time, individuals will typically shed blood and use sanitation products such as tampons, period pads, and menstrual cups. 
• Follicular: Beginning on the first day of your menstruation and lasting for up to two weeks, the follicular phase causes the body to produce higher levels of the hormone estrogen. This hormone regulation results in a thickening of the uterine lining. In addition, a follicle-stimulating hormone will be released, causing follicular growth and eventually the formation of an egg or ovum. 
• Ovulation: Once mature eggs are formed, they are released during the ovulation stage. An increase in luteinizing hormone signals the ovaries to release eggs, which then move through the fallopian tubes toward the uterus. This stage is often associated with fertility and pregnancy, as it's possible to get pregnant anywhere between five days before ovulation and the day of ovulation. 
• Luteal: The final menstrual stage, the luteal phase, involves the release of two more hormones, progesterone and estrogen, which signal the uterus to prepare for pregnancy. If an egg is fertilized and implants itself in the uterine lining, progesterone will continue to thicken the lining of the uterus. If there is no egg implantation or pregnancy, progesterone levels drop, and the body will transition back into the menses or period stage. 

During the last part of the luteal phase, many individuals also experience what's known as premenstrual syndrome or PMS. PMS symptoms can vary but may include:

• Feelings of anxiety or irritability
• Mood swings
• Stomach or breast pain
• Headaches
• Changes in appetite
• Bloating
• Difficulty sleeping
• Fatigue

PMS and period symptoms can be similar, though the symptoms of PMS may subside for a few days before a period begins. Due to symptom similarity, many of the coping techniques that individuals use when they experience PMS may also be effective during their periods. 

Self-care techniques to use during your period

How you alleviate your period symptoms and the activities you choose to engage in during your menstrual cycle are entirely your choice. However, there are a few self-care techniques that may be effective at addressing the symptoms of menstruation and PMS. Below are several potential methods to try. 

• Heat: Research suggests that the application of heat can effectively reduce pain associated with periods, also known as dysmenorrhea. There are a variety of ways you can safely apply heat to your lower abdominal area, including by using a heating pad, heated blanket, or a hot water bottle. If you do not have access to these items, you may consider DIY solutions, such as a rice sock. This involves filling a sock with uncooked rice, adding (if you enjoy them) essential oils, tying the top of the sock, then safely heating it. However, it's important to note that this method may not be the most sanitary or safe, and in most cases, it's better to use a product designed for heating. 
• Healthy diet: Eating the right foods and encouraging healthy digestion can also be an effective self-care technique to alleviate period symptoms. One dietary strategy that may be helpful is the consumption of anti-inflammatory foods. An anti-inflammatory diet often includes foods rich in omega-3 fatty acids, which can be found in foods like salmon, tuna, herring, walnuts, flaxseed, and certain fortified foods (including specific brands of milk, eggs, and juice.) Other anti-inflammatory foods can be those high in vitamin C, such as citrus fruits and bell peppers, and those high in polyphenols, such as apples, cherries, black olives, and blueberries. For those with heavy periods, it may also be helpful to eat foods high in iron. Blood loss can result in the loss of iron, so by eating foods such as chicken, beef, lamb, oysters, clams, and mussels, you may be able to replenish your iron. For those who do not eat meat, plant-based sources of iron like chickpeas, lentils, spinach, kale, almonds, cashews, brown rice, and prunes can also be beneficial. 
• Proper sleep hygiene Getting enough sleep can not only help to reduce the symptoms of your period but may be beneficial for numerous aspects of your health. These health benefits include a reduced risk of injury, better memory and learning capabilities, a stronger immune system, increased heart health, and lower risk of high blood sugar and diabetes. To improve sleep, it can be helpful to adhere to proper sleep hygiene. This involves engaging in behaviors such as keeping a consistent sleeping and waking time, reducing exposure to blue light and electronic devices before bed, exercising earlier in the day, avoiding alcohol and caffeine before sleep, and keeping your sleeping environment dark and at a comfortable temperature. 
• Light exercise: While it may not be beneficial to overexert yourself during your period, engaging in light exercise may help reduce menstruation symptoms. Exercise can release hormones known as endorphins, which can boost the release of dopamine and improve your mood. Exercise can also improve blood circulation and lower cortisol levels, which can be responsible for the stress one feels during menstruation. In addition, light exercise can help to address feelings of fatigue and increase blood flow, which may reduce cramping. Which exercise you choose is up to you, but common activities include walking, running, swimming, dancing, and light weightlifting. 
• Relaxing or recreational activities: Working on your hobbies or finding time to relax can help to alleviate stress and distract yourself from period symptoms. These activities can be anything that you are interested in or that you find relaxing, such as reading, painting, spending time in nature, taking a warm bath, or spending time with friends. You may also want to engage in breathing exercises or meditation, which can further enhance your relaxation. 
• Journaling: Keeping a journal can be an effective way to boost mood and keep track of your period symptoms. By writing down how you feel during different parts of your menstruation, you may be able to find what self-care techniques are the most effective. In addition, journaling can help to identify the negative thought patterns that often accompany mood swings and replace them with positive self-talk. However, journaling alone may not be enough to address these thought patterns. In these cases, it may be beneficial to seek the assistance of a mental health professional. 

Psychological symptoms of periods can be stressful

Speaking with a therapist may help

Can therapy help with period symptoms? 

While self-care techniques may help to alleviate period symptoms, they may not address the other sources of stress that can exacerbate the negative feelings surrounding menstruation. Therapy can help with psychological symptoms of menses and PMS, such as mood swings, irritability, and feelings of anxiety. A mental health professional can help you understand psychological symptoms, offer coping strategies to help manage symptoms, and discuss the challenges you are facing outside of your period. 

However, some may not have access to, or sufficient time for, in-person therapy. In addition, those experiencing their period may not feel comfortable traveling due to their symptoms, making face-to-face therapy sessions inconvenient. In these cases, it may be beneficial to explore alternatives to in-person therapy, such as online therapy through platforms such as BetterHelp. 

Research shows that online therapy can be effective in addressing challenges relating to menstrual cycles, including premenstrual syndrome or PMS. In one study, 92 university students between the ages of 18 and 35 with PMS participated in randomized control trials; half received internet-based cognitive behavioral therapy for their PMS symptoms, while the other half (the control group) received no intervention. The results of the study showed that students who received online therapy experienced a reduction in symptom severity compared to the control group. 

Takeaway 

While navigating your period can feel daunting at times, there may be ways to alleviate symptoms and improve your overall well-being. While your methods can vary, self-care techniques such as heat therapy to alleviate cramps, a healthy diet that focuses on anti-inflammatories, proper sleep hygiene, light exercise, and recreational or relaxing activities may be helpful. For those who are struggling with period symptoms or need further support, online therapy may be beneficial. You can reach out to BetterHelp for more information about how therapy may help you address period-related challenges.