Hi. I am 37 and this has been an issue for many years for me, plus acne and insomnia ten days or so before my period. SSRIs and birth control gave me side effects worse than original symptoms. Here is what has helped:

Cutting out habitual drinking. So went from a nightly glass or two of wine to only social occasions, about once a week or less on average.

Only one cup of black tea per day and NO coffee.

Exercise, but you do that already.

Mindfulness and tracking symptoms.... knowing my moods would start to change at exactly ten days out has been SO helpful in being able to shift my moods faster. I track with an app.

Light therapy during the winter. Huge help.

There are herbs out there but they don’t work for everyone and I don’t feel qualified to recommend anything...plus they have side effects of their own.

I hope you feel better!

I take birth control and don't take any of the blank pills because I can't deal with my period and the dysfunctional depression and anxiety that goes with it. There's no need medically to get hormone withdrawal bleeding, so why not.

Hi. This happened to me when I turned 30. When exercise and diet did not help I talked to my gyno and now take a very low dose (20 mg) of anti anxiety/anti depressant. She said I could take it the week leading up to my period or all month. I went with all month. Best thing I could have ever done.

I’ve heard omitting chocolate/caffeine helps.

I've been having more severe PMS symptoms starting earlier in my menstrual cycle - depression, anger and anxiety starting about 10 days before my period is due. It's not what I would call severe, but it's bad enough that I need to do something about it. I exercise regularly and have a pretty good diet already. I'm wondering if there is any natural remedy I can try before I resort to medication. I've heard before that taking soy and calcium can help. Has anyone tried this? Anything else I can do? I hate being depressed for 2 out of 4 weeks every month.