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Introduction
The following paper discusses premenstrual syndrome (PMS) and the use of meditation to alleviate negative symptoms. As most women experience PMS for most of their adult lives, this issue is prominent for billions worldwide. The recent studies included in this review include samples from researchers from different countries to ensure a larger scope. Furthermore, they focus on different symptoms and issues associated with PMS, including loneliness, impulsive behavior, and other mental, physical, and behavioral factors. The paper aims to evaluate the studies focused on mindfulness and PMS.
Overview
Symptoms of PMS
Premenstrual syndrome is the set of symptoms that women experience, to a varying extent, before and during their monthly menstruation periods. Most often, the onset begins during the cycles luteal phase but the exact dates might differ by the case (Askari et al., 2017). The changes can be mental, physical, or behavioral, or any combination of the three, and can have a varying effect, at times interfering with the affected individual. According to Tayel et al. (2018), the exact reasons for the occurrence of PMS have not been confirmed, yet their onset is widely recorded. Some of the common psychological symptoms reported include anxiety, depression, fatigue, nervousness, irritability, confusion, and mood swings, overall lowering the quality of life (Askari et al., 2017). Furthermore, in a study conducted in 2014, 62.7% of respondents reported PMS-related depression, 70.5% reported anger, and 84.8% cited irritability (Jose et al., 2021). While some mood-altering medications exist that aim at alleviating these symptoms, it is important to consider at-home remedies as well.
Mindfulness Practices and Methods Used
Mindfulness, in its simplest form in the self-awareness and full presence practice, is aimed at emotional and mental balance. While there are many implementations of such meditation, the most common ones include breathing exercises and guided imagery, among other methods. Mindfulness has been proven to alleviate stress and pressure from daily tasks (Tayel et al., 2018). In the studies evaluated, questionnaires were used to assess the thoughts and emotions of the participants. Ferreira and Kulkarni (2019) used meditation with visualization and Mitchells method of relaxation as interventions. Abootalebi et al. (2020) used educational sessions as a form of intervention, including conversations on adolescence and its problems, physiology, and PMS. Other relaxation methods, according to Jose et al. (2021), include Tai Chi, massage, and biofeedback. Regardless of the method used in the study, each one aimed to determine the link between PMS symptoms and mindfulness.
Conclusion
As mentioned above, mindfulness has been previously linked with the general alleviation of stress in daily life, which posed interest in its effect on PMS symptoms. Studies mentioned previously in the paper concluded that mindfulness, in its different forms, is effective in reducing the severity of PMS effects. More particularly, it alleviated fatigue and headaches (Ferreira & Kulkarni, 2019), and decreased depressive symptoms and increased body awareness (Askari et al., 2017). Furthermore, it was shown to decrease physical complaints, levels of anxiety and sleep disorders (Abootalebi et al., 2020), as well as stress (Jose et al., 2021). Additionally, it was recorded that the cost of mindfulness-based interventions is much lower than the medication-based ones (Askari et al., 2017). Overall, the studies have shown that there is a lot of potential in mindfulness as a remedy for PMS.
References
Abootalebi, M., Dehghani, M., & Akbarzadeh, M. (2020). Implementing of mental health training programs for the promotion of health affected teenage girls to premenstrual syndrome: A community-based study. Journal of Education and Health Promotion, 9.
Askari, S., Behroozi, N., & Abbaspoor, Z. (2018). The effect of mindfulness-based cognitive-behavioral therapy on premenstrual syndrome. Iranian Red Crescent Medical Journal, 20(2), e57538.
Ferreira, R. L., & Kulkarni, N. Effect of relaxation techniques on fatigue and headaches in premenstrual syndrome. International Journal of Yoga, Physiotherapy and Physical Education, 4(3), 37-43.
Jose, A., Nayak, S., Kamath, N., & Nalini, M. (2021). The mystery behind relaxation therapy: Adieu to premenstrual syndrome. Journal of Health and Allied Sciences NU.
Tayel, A. M., Fouad, N. M., Masoud, A. O., & Mousa, A. A. (2018). Relationship between mindfulness and premenstrual syndrome among faculty nursing students. Alexandria Scientific Nursing Journal, 20(2), 15-28.
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