Gently massaging the breast and armpit areas can help a little and it seems to help more if done proactively. I have found taking Vitex during the whole cycle or just starting after ovulation to help a lot. The other thing I’ve found is that wearing a bra can make it a lot worse. Thankfully, that is acceptable in most of the places I find myself, and if not, I will wear the bra only for the short duration that I must. I only get this the week before my period but it used to be really bad. Hormonal birth control can also affect that and I wouldn’t take vitex if you’re on that.