Natural PMS Self-Care – 5 Tips and DIY Remedies

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Hey everyone! Today I am going to share with you some tips and tricks to help you get through some PMS symptoms. There are so many different things that people can experience with their cycles whether it is depression, PMDD, infertility, scanty bleeding, flooding, fatigue, and so on. If you have cramps, irritability, soreness, bloating, or anything else – keep reading!

The 5 natural remedies and tips for PMS we are going to go over are:

  • Abhyanga (also known as body oiling or self-massage)
  • Essential oil blends
  • Nutrition and supplements
  • The emotional checkup
  • The emergency box

1. Daily abhyanga or self massage (also  known as body oiling)

This is probably one of the most fun and enjoyable part of all of these remedies! I find that when I recommend self-massage to my clients I often run into people who are like “10 minutes a day? How on Earth am I going to find 10 minutes a day to do this?!” These are often the people who need to do it the most.

Self-massage does not have to be complicated. I definitely recommend using a high-quality and natural oil – I have some recipes down below as well. I recommend doing this daily – it does not have to be when you are experiencing PMS! This is an awesome self-care tool. Daily self-massage helps you stay aware of what is going on with your body, helps you stay grounded, and calms the nervous system.

Don’t feel like you are doing things wrong if you are not a professional massage therapist, it’s okay! Try to listen to your body and what it wants. I suggest starting at the feet or head and working the oil into the body with long strokes across the limbs and circular strokes around the joints and smaller parts of the body (ears, abdomen, feet, hands.) Try to do this for 10-20 minutes

bottles of massage oil to help with PMS

Self-Massage oil recipes for PMS relief

Simmer down now oil – for when you’re cranky, irritable, moody, and over it!

  • 1 oz carrier oil like sesame or coconut
  • 5 drops Lavender essential oil
  • 4 drops Rose geranium essential oil
  • 3 drops Ylang ylang essential oil
  • 2 drops Clary sage essential oil
  • 1 dropPeppermint essential oil

Uplifting oil – for when you’re down in the dumps!

  • 1 oz carrier oil like sesame or coconut
  • 3 drops Ylang ylang essential oil
  • 4 drops of Orange essential oil
  • 5 drops of Grapefruit essential oil
  • 3 drops of Ginger essential oil

2. Essential oils for PMS

If you don’t want to do any self-massage, diffusing essential oils is another great way to benefit from them. You can try out the blends I gave you above (without the carrier oil) or try out any of these essential oils below.

  • Rose Geranium essential oil – can support the adrenal cortex to balance hormones
  • Clary sage essential oil – can help with an irregular cycle, cramps, irritability, bleeding too much or too little
  • Peppermint essential oil – can help release tension
  • Roman chamomile essential oil – can help with breast soreness, cramps, PMS, and irregular periods
  • Bergamot essential oil– can help with hormonal imbalance, mood swings, nervous tension, menopause, and PMS

3. Nutrition and supplements for PMS

Nutrition is different for everyone. Every body has different needs, and the suggestions below may not work with you. I do, however, notice similarities and patterns with my clients. Below are some general recommendations if you are experiencing hormonal symptoms.

Foods to possibly limit:

  • Dairy
  • Alcohol
  • Greasy foods
  • Fried foods
  • Caffeine
  • Cold foods like salads and fruit juice
  • Flour products like breads and pastas

Foods to possibly increase:

  •  Organic foods, when possible (some chemicals can alter normal body functioning)
  • Seaweeds, dandelion leaf tea, nettle leaf tea, motherwort tea, chamomile tea, sesame seeds (high in calcium), molasses (high in iron) ; seasonings/spices like ginger, turmeric, and black pepper
  • Whole grain dishes: kitchari, rice, barley
  • Soaked and cooked beans: mung beans, chickpeas, lentils
  • Cooked leafy greens with every meal, if possible
  • Make sure you are eating enough foods high in magnesium, if not then consider a supplement
  • Remember to sit down with your food and give it your full attention.

Many herbs and foods are high in the minerals necessary for a well-flowing cycle. Many of these items can be found in natural food stores as teas.

If you want to know more about holistic self-care – you might be interested in learning how to use herbs, essential oils, and crystals to care for yourself spiritually.

Find ways to deal with emotional upset

4. Emotional check up:

Say it with me: emotional strain can cause menstrual pain! The reasoning for this is that emotional strain can cause and contribute to various Stagnations in the body, especially in the Liver. These Stagnations can lead to mood swings, irritability, sharp cramps, and more. There is a lot more to this but for now: just know that it is important to take care of your emotional health!

Doing emotional checkups throughout the whole month (every day, ideally) is a great way to track what happens during your cycle and where things are going wrong. Your emotions during your menstrual phase can be very telling of what is going on with your body. How are you feeling? Here is a super helpful list of emotions if you have a hard time describing how you feel.

Check for emotions such as:

  • Frustration
  • Anything that has been held onto for a long time
  • Resentment
  • Bitterness
  • Feeling stuck
  • Feeling like you are hopeless, beyond help, or down in a well
  • Grumpy, irritable, or moody

These feelings are a sign that you should work with a qualified therapist to work through these emotional issues. I cannot stress how important it is to deal with these feelings if you want to feel balanced again and not feel that your PMS has control over your life. A professional clinical herbalist can help you balance some of the things going on with your physical body that can lead to some emotional issues.

5. The Emergency Box for PMS

Bad when my own PMS used to be awful (8/10 on pain scale) my emergency box used to be so important! An emergency box is something I suggest to people who have any kind of illnesses or symptoms that can cause them a lot of discomfort, even to the point of being temporarily disabled. If you have severe cramps or mood swings because of your cycle, I recommend making an emergency box!

Journaling can be an important part of healing PMS
Journaling can be an important part of healing PMS

You are going to fill your box with things that can help you during trying times so that you do not have to search around and panic about what to do. Personally, when I am in severe pain whether it is mental or physical – I can’t think! It can be so hard to take care of yourself when you can’t think of what to do. That is why it is helpful to have everything you need in one place.

Here are some suggestions for making your own emergency box:

  • Herbal remedies, teas, and supplements relevant to your situation
  • Your favorite book or movie
  • Activities that help you in times of discomfort – this is different for everyone. It could be that you need to take your mind away from things for a while and work on a crossword puzzle
  • Art supplies. Being creative is a great way to express how you are feeling and as I mentioned above, old and stuck emotions that are not expressed can make things worse!
  • Healthy snacks (also have healthy cycle-supporting foods in the freezer if you can)
  • Things that make you happy like photos of loved ones or mementos
  • A journal
  • Ways to reach out to people and let them know you need help and support. Sometimes when your symptoms are bad it can be hard to communicate. It can help to have something already saved in your phone that conveys what it is that you need like “I am not doing well today, do you mind to come babysit while I visit my therapist?”

Other Tips

Stay tuned for more tips and remedies!