Medical Health Encyclopedia

Positive experiences should also be noted, including the following:

• Those that are mentally or physically refreshing.
• Those that produce a sense of accomplishment.

Step 2. Questioning the Sources of Stress. After reviewing the diary, women should try to identify two or three events or activities that have been significantly upsetting or overwhelming during the premenstrual phase. Priorities and goals should then be carefully examined. Women should ask themselves the following questions:

• Do the stressful activities meet my own goals or someone else's?
• Have I taken on tasks that I can reasonably accomplish?
• Which tasks are in my control and which ones aren't, specifically during the premenstrual phase?

Restructuring Priorities

The next step is to attempt to shift the balance from stress-producing to stress-reducing activities. While eliminating stress completely is not practical, there may be ways to reduce its impact. In most cases, small daily decisions for improvement can accumulate and work to reconstruct a stressed existence into a pleasant and productive one.

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Planning ahead for pleasurable activities during the premenstrual phase may be specifically helpful. In fact, adding pleasurable events has more benefit than simply reducing stressful or negative ones. (Studies suggest that daily pleasant events even have positive effects on the immune system and protect health.)

Making time for recreation is as essential as paying bills or shopping for groceries. Many people are afraid of being perceived as selfish if they make decisions that benefit only themselves. The truth is that self-sacrifice may be inappropriate and even damaging if the person making the sacrifice is unhappy, angry, or physically unwell as a result.

Keep Perspective

Learning to focus on positive outcomes during the premenstrual phase helps to reduce tension levels. Negative feelings not only foster hostility but also hamper people from achieving goals. Some of the following may be helpful:

• Keep in mind that the premenstrual phase will end.
• Try to be conscious of the difference between negative emotions and thoughts that occur during the premenstrual phase and those that occur outside it.
• Envision undertaking activities during other times of the month when symptoms are not as severe.
• Retain as much of a sense of humor as you can. Laughing releases the tension of pent-up feelings and helps keep perspective. Research has shown that humor is a very effective coping mechanism for acute stress.