Period Survival Tips

Most of us have a period every month, so you’d think we’d be experts at dealing with them, right? I wish!

Although there’s no one-size-fits-all approach, I do have some period tips that can help you survive the week. I know how it feels to suffer severely with period symptoms. I’ve tried everything under the sun to help, and luckily for you, I’ve created your very own (easy and accessible) Period Survival Guide!

The focus of these tips is to encourage you to be more mindful, intentional, and slow with everything you do. Remember, you are doing your best. Be kind to yourself!

During my period week, I allow myself to skip all my workouts and use that time to have a bath.

Taking a bath when you have cramps is like experiencing a full-body hot water bottle (which sounds like heaven when you're on your period)!

How to have the most relaxing bath of your life

• Add magnesium bath salts. These help with muscle relaxation, reduce stress, and improve sleep.

• Add bubble bath. While this won’t relieve pain, romanticising your bath will make it feel more intentional and help you relax without feeling guilty.

• Lower the lights and put on a show or film. This takes your mind off the pain and allows you to feel like you're still doing something special for yourself, even when you don’t have much energy.

I know this may seem obvious or impossible, but going to bed just 30 minutes earlier can make a world of difference. I sometimes even skip my morning workout so I can sleep in a little later.

Bonus points if your period starts when you’re not working, because you can sleep all day! However, if you are at work, I’d recommend squeezing in as much rest as possible.

Your body rests and recovers during sleep, and I like to tell myself that during my period, I’m recovering from surgery – because, let’s face it, your body is working hard to shed the uterine lining and prepare for its next cycle.

It’s easy to get stuck in the mindset of pushing through and thinking, “It’s only my period – surely my body can perform the same as usual?” But your body is working hard and screaming at you to rest and slow down. So, just listen to it.

Best believe I’m switching out fun drinks for something a little more soothing. Even just the act of sipping a warm drink is calming and reminds you to slow down.

What should I drink?

• Raspberry leaf tea. Offers pain relief by relaxing muscles and may also ease nausea and other PMS symptoms.

• Chamomile tea. Contains apigenin, which promotes relaxation and may help relieve cramps.

• Ginger tea. Has anti-inflammatory and pain-relieving properties, making it an excellent choice.

• Matcha. A great alternative to coffee, providing a slow release of energy rather than a spike and crash. Matcha also helps relax muscles and has anti-inflammatory effects.

I know moving is the last thing you want to do on your period, but even a five-minute walk or stretch can ease pain. Think small and slow — it doesn’t have to be intense. A gentle walk around your home or outside is enough.

How to make the walk more bearable:

• Podcast or music. Listening to something you love can bring normality to your day.

• Bring a furry friend. If you have a dog, use it as an excuse to get outside. Even standing in a field and throwing a ball counts.

• Call a friend or family member. Talking through how you feel can make you feel more supported. They might have tips — or just reassure you that you’re going to be okay.

If you're lucky enough to work somewhere that allows you to dress comfortably, take full advantage! I can’t think of anything worse than tight jeans or trousers that cling to your waist while on your period. I’ll be opting for an oversized shirt or jumper, paired with loose trousers or comfy jeans. If your workplace is stricter, I’m sure there are still professional outfit options that are both polished and comfortable.

Outfit ideas when you’re on your period:

• Oversized shirt with loose trousers

• Comfy jeans with a vest and cardigan

• Oversized jumper with relaxed trousers

• A comfy dress

• Pyjamas you’ve stayed in all day (if you don’t need to leave the house!)

If you think I’ll be doing high-energy, high-focus tasks while on my period — think again. All I want to do is the easy stuff (admin tasks and quick ticks off the to-do list). Of course, your job might not accommodate this, but you can apply it to your personal life. If you’re planning to reorganise your entire wardrobe — maybe leave that for another day. But if you need to sort your camera roll, reply to emails, or order restocks online, this is the perfect time — you don’t even need to get out of bed!

The most important thing is slowing down and being gentle with yourself. If you’re doing your best and your performance is only at half your usual level, that’s still enough — because it is your best right now.

Birth control can be extremely helpful in reducing period pain, as it lowers the production of prostaglandins—the chemicals responsible for the cramping and contraction sensations. While this might be a suitable option for many, it’s important to weigh up both the advantages and the disadvantages before making a decision.

On the positive side, birth control often leads to lighter and more manageable periods. It can also help regulate your cycle, which is particularly beneficial if you suffer from irregular periods. Many people also experience fewer cramps and milder symptoms overall.

However, there are potential downsides to consider. You might notice some spotting or bleeding between periods, especially when starting a new method. It can also be a process of trial and error—what works well for one person might not suit another, so it may take time to find the right fit.

It’s also worth noting that while birth control can offer temporary relief, it doesn’t address the underlying cause of period symptoms. If you stop taking it, the symptoms may return. Like any medication, birth control comes with potential side effects, so it’s important to do your research and speak with a healthcare professional beforehand.

I hope these tips help, even a little. I know how awful insufferable period pain can be — and trust me, there are days when I take the whole day off and just stay in bed (which is completely okay).

This guide isn’t a checklist — just a few things you can try, if you feel up to it, to help you get through the week.

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