Try saying something like, “I want you to rest today, so I’ll take care of the laundry, and dinner. Is there anything else that needs to be done that I might not know about?” If your partner feels like they carry most of the weight of the chores, they might feel especially irritated about it when they have PMS. However, even if you normally split the housework evenly, do your best to give them a break around the time of their menstrual cycle. [4] X Research source
Fish like salmon and sardines are great sources of omega-3 fatty acids. However, also include meals with red meat or chicken, which provide iron and protein. Other healthy, PMS-friendly foods include broccoli, bok choy, tofu, low-fat dairy products, brown rice, couscous, nuts, and seeds. If you’re not much of a cook, plan ahead so you can order take-out, or ask a family friend if they could send a meal over. [5] X Trustworthy Source Mind U. K. -based mental health charity focused on providing advice and resources to anyone facing mental health problems. Go to source
If you and your partner have kids, take them out for an afternoon so your partner can have some quiet alone time.
You could also offer to bring them an anti-inflammatory medicine like ibuprofen or naproxen. [10] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If your partner would rather not be touched, ask them if they’d like to do yoga or progressive muscle relaxation to help ease any tension in their muscles.
Try bringing home a small bar of high-quality dark chocolate. Steer clear of milk chocolate, though—it’s high in fat and sugar, which can make PMS symptoms worse. Chocolate does contain small amounts of caffeine, which some experts suggest avoiding during PMS. [13] X Research source However, there’s some scientific evidence that caffeine doesn’t have much effect on PMS symptoms, so if your partner enjoys it, there’s probably nothing to worry about. [14] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
You can also use an app to track your partner’s cycles. Some even come with a feature to track individual symptoms. Although menstrual cycles are often called “monthly” cycles, most aren’t exactly 30 days long. Tracking your partner’s cycle will make it easier to know when to expect the onset of PMS. If your partner doesn’t already track their cycle, they might find that they’re more mentally equipped to handle their symptoms once they can anticipate them.
If there’s absolutely no way you can reschedule, do everything you can to prepare ahead of time to make it as easy for your partner as possible. [18] X Research source
Be considerate if you plan to go out without your partner, too. For instance, you might ask them if they’d rather you stay in and keep them company. If you do go out, offer to have dinner delivered, or run out and pick up their favorite snack before you leave.
If your partner gets upset, acknowledge that their emotions are real—even if you don’t totally understand where they’re coming from in that moment. [21] X Research source
You might also try reading about other people’s PMS symptoms online or in blogs so you can have a better idea of what your partner might be going through. [23] X Trustworthy Source Mind U. K. -based mental health charity focused on providing advice and resources to anyone facing mental health problems. Go to source If your partner feels like you’re supportive and understanding, it can make it easier for them to cope with the symptoms they’re experiencing. [24] X Research source
It’s best to only talk about your partner’s menstrual cycle in a supportive, empathetic way. If your partner is the type to make jokes about their own PMS, it’s fine to laugh along with them, but it’s a good idea to follow up with something positive. For instance, if they say, “There I go crying at a pet food commercial. I guess I know what time of the month it is,” you might say, “Yeah, but you make the cutest face every time you see that puppy!”
If you’re not comfortable having sex during your partner’s menstrual cycle and they have a really high sex drive during that time, try talking to them about different activities that you would enjoy so both of your needs are being met.
If your partner can’t or doesn’t want to use contraceptives or antidepressants, their doctor might be able to suggest lifestyle changes or alternative treatments that might help them manage their PMS symptoms. If your partner’s emotional symptoms are affecting them severely, they might benefit from talking to a licensed therapist who can teach them skills for coping with anxiety, irritability, and depression. You might even find that couple’s therapy helps you deal with your partner’s PMS together![28] X Trustworthy Source PLOS ONE Online peer-reviewed, open access scientific research journal Go to source
For instance, if taking care of all the housework is too much, you might arrange to have a cleaner come in once a month.
