As women, we deal with our fair share of emotions. But are you dealing with more than you can handle, coinciding with your cycle? If you are, keep reading. Premenstrual Dysphoric Disorder is real – and you are not alone.
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What is PMDD?
Premenstrual Dysphoric Disorder (PMDD) is a chronic medical condition similar to Premenstrual Syndrome (PMS), but more severe – and sometimes debilitating.
About 5-10% of women suffer from PMDD, though that number is surely higher, as it’s not as well-known as PMS and many women go undiagnosed for years. Many women go about thinking it’s just PMS, while they are actually dealing with something much bigger.
PMS vs PMDD
While both PMS and PMDD are no walk in the park, their symptoms are slightly different. PMS symptoms are more commonly body discomfort like cramps and bloating, breast tenderness or pain, plus some irritability and emotional outbursts.
PMDD symptoms are more intense, adding severe mood swings, heightened anxiety, difficulty concentrating, and even suicidal thoughts and depression. PMDD can significantly interfere with your daily life and relationships, and if you believe you may have PMDD, consult your gynecologist for a diagnosis and help.
PMDD is difficult to manage. When you’re in the week or 2 before your period and you’re feeling crippling anxiety or bad thoughts, saying no to events and invitations you’d normally love, you don’t always realize that it is the PMDD.
It’s a roller coaster ride of emotions, and you may just feel like you’re in a “funk” you can’t get out of, or start crying and you don’t know why. Then in a week, you will feel on top of the world again. Remembering that it is the PMDD and it is a temporary feeling can help you through.
Common Physical Symptoms of PMDD (Similar to PMS)
- Fatigue and low energy
- Headaches
- Bloating and cramping
- Insomnia
- Breast tenderness
Common Emotional Symptoms of PMDD (Intense Feelings)
- Major mood swings
- Crying spells
- Feeling out of control
- Anger, anxiety, irritability, depression
- Suicidal thoughts
What Can You Do For PMDD?
There are some options to help manage PMDD symptoms. Absolutely consult with your gynecologist first and foremost. There are both medical and natural remedies that really work best together to see results.
Treatment Options for PMDD
Once your doctor diagnoses you with PMDD (usually through symptom tracking), they will begin giving you options for Medical Treatment.
- Oral Contraceptives. Since PMDD is believed to be an unpleasant reaction to normal hormonal fluctuations occurring with your menstrual cycle, hormonal contraceptives (like the pill) will be the most obvious option. Getting your hormones tamed down can help significantly with PMDD symptoms. But remember, it can take MONTHS for your body to regulate to a happier level. So, you may need more than just that to start.
- Anti-Depressants. Some doctors may even prescribe antidepressants or refer you to seek counseling, depending on the severity of your emotional symptoms.
- Cognitive Behavioral Therapy. This is an option to help you develop coping mechanisms – and it works just as well, if not better than medication, for some women.
- Vitamins & Supplements. Your doctor may encourage you to try supplements like Calcium to help with mood swings and cravings, Vitamin B6 for mood regulation, or Magnesium to help with anxiety and bloating. It’s worth asking what vitamins they suggest.
In the meantime, there are Natural PMDD Treatments to try. Taking care of yourself is the biggest help for PMDD.
- Eat a Clean Diet. Cut back on caffeine and alcohol, and make sure you’re getting protein and vegetables daily. Avoid overprocessed foods, which can contribute to bloat and irritability.
- Get Enough Sleep. While PMDD can cause insomnia in some and even oversleeping in others, try your best to get an adequate amount of rest. It’s ok to say no to some activities if you’re not feeling it – you know what your body needs. Get quality rest through a calming bedtime routine and take the time you need to relax.
- Exercise. I know you do not feel like exercising at a time like this, but it really can be one of the best things for you! Exercise releases mood-enhancing endorphins and makes you feel good about yourself. Even just taking a walk for some fresh air and sunshine can do wonders for your mental health.
- Self-care. Remember to treat yourself to some good old-fashioned self-care. Take a bath, write in your journal, meditate, do yoga, color, watch a romantic comedy, paint your nails—do something that makes you feel good.
While this won’t be an easy, quick fix, dealing with PMDD can be made bearable by including a mixture of these medical and natural treatments. See what works for you – and don’t stop till you figure it out.
PMDD is Frustrating - For You and Others
PMDD can make you feel like you’re going crazy, like you’re on a roller coaster ride of emotions, or questioning if you are bipolar – or even if you have the will to live. Please know that there is help for PMDD. If you are diagnosed, follow the treatments provided by your doctor and practice self-care. It will take time to learn what works best for you, but you can get to a point where you feel normal during your cycle again.
Talk to your friends and family about your diagnosis so they can be supportive and ready for unexpected moments. The worst is lashing out at a friend or family member and later regretting it. If they know ahead of time that you’re dealing with PMDD, it’s easier for them to understand.
If you’re on the other side of PMDD, and you know someone with these symptoms, know that they are struggling and it is beyond their control. The best thing you can do for them is to urge them to seek help and take the best care of themselves as they can. Be there for them, but give them some space.
Women with PMDD have had instances where they ruin friendships and relationships from snap judgements, mood swings, outbursts, crying fits, etc. At the time, whatever can set it off will be extreme. Just know that it’s temporary. They will be back to themselves soon, and this is not something they asked for. It’s not fun to live with PMDD. It takes time for the treatments to work, and it’s more of a trial and error than a quick fix.
The PMDD Journal
As a mom, once I learned that my daughter was suffering from PMDD, I decided to learn about it to know what I could do to help her navigate the tough days. Understanding where she’s coming from and what the best steps are to get her through each month are important to me.
So, I created a PMDD Journal & Activity Book.
The purpose behind creating this book is for women with PMDD to have a safe space for reflection, healing, and growth. This is a yearly journal to write in during your cycle when you’re feeling your worst – to help you feel better and more in control.
- Each month, you fill in 10 things you’re thankful for, to start in a grateful mind.
- Next are 6 Monthly Journal Prompts to get you thinking – like, “What was one moment that brought me peace today, even briefly?”, and “Where and when do I feel like the best version of myself?”.
- Then, 2 Intricate Coloring Pages for a little downtime and stress relief.
- A 7 Day Tracker is next – where you will make sure that you are taking good care of yourself and following your treatment plan each day. (Complete with a daily inspirational quote!)
- Lastly, it’s your Monthly Overview, where you will answer questions like, “What day did this cycle start and how long did it last?”, “What was my biggest hurdle?”, and “What can I do better next month?”
