PMDD for Beginners – A Full Overview

Annie Jay

May 6, 2026

Estimated Reading Time: 20 mins

Please note – this post contains descriptions of PMDD that some may find distressing. Please read with caution. (Affiliate links are also provided. If you proceed to purchase, I receive a small commission at no cost to you).

Introduction — Identifying Oddities

This post is for women who have been searching online to find out why life may seem more challenging for them than others. You’re subjected to hormonally induced emotional outbursts and you’ve been searching tirelessly for answers.

Here’s the bit that makes it a little complicated.

You don’t have these feelings all the time, you’ve just noticed they come in monthly waves because for a couple of weeks each month, life actually feels entirely normal.

You’re sturdy and grounded in your ability to live and then suddenly, for no apparent reason, you hit rock bottom and can’t explain why. Any challenges at that point in your life then ‘appear’ to spiral out of control.

Your past traumas begin to flash back repeatedly — it’s difficult to break away from negative thoughts.

Interest in anything you usually love begins to decline at dramatic speed and if someone agitates you, you’re ready to retaliate beyond normal reasoning.

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Unable to resist compelling urges, you may find yourself binging on unhealthy foods in excess.

You’re sleeping way more than usual or barely at all and this combination of mental dysfunction soon has you questioning the reason for your existence as you eventually battle suicidal ideation.

What I’ve described so far is a depiction of the life of a woman who has Pre-menstrual Dysphoric Disorder — and this has been my life.

It’s severity has been likened to having Pre-Menstrual Syndrome on steroids.

If you feel you have the condition and just started your research, hopefully, you’re already feeling relief being able to put the picture together.

Identifying it is the first part of the process and for me, it was one of the most relieving.

We just happen to make up a very small percentage of the female population who have this condition (approximately 5-8%), so If you’ve been criticising and convincing yourself that your crazy, you’re not.

You’ve simply been faced with battling your mind, emotions, and body for survival month on month but most importantly, you’re not alone.

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My Journey of Diagnosis

I personally self-diagnosed in 2014, and on reflection, I realise I had had it for years but apportioned blame elsewhere. I had spent the most part of my menstruating life knowing something was wrong but not knowing what it was.

I had attributed my ‘bad days’ to other mental health conditions yet, the cyclical nature of the symptoms made me realise I was missing something.

This is when like you, I stumbled on someone else’s personal blog and it felt like she was narrating my life. It truly was a lightbulb moment.

I still deal with PMDD today and that is unlikely to change until I’m no longer of menstruating age, but I found ways to help me manage the unforgiving nature of the symptoms.

You may have noticed that much of my content across my social platforms are heavily ‘mindset’ based and faith inspired.

Well, before I embarked on the journey of retraining my mind through faith, I actually found helpful methods of treatment that I wish to share as a starting point to support you through your own journey.

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First, I’ll provide more of my backstory so you know you’re not alone.

I’d always been in full-time employment, maintained social relationships, and presented ‘the version of myself’ everyone was used to.

Managing the condition while doing so can be incredibly draining — sound familiar?

No matter your background or where you are in the world, there’s one thing you can be certain about — many women out there, can relate to you.

Due to a lack of awareness of the condition globally, a large volume of us have also experienced medical misdiagnosis. Regardless, just know that we’re a community, and I pray this brings a sense of ease and comfort to your mind.

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I’ve personally spent years researching websites, blog post, expert findings, and the like. I’m passionate about encouraging other women who have the condition and my message is simple.

Your quality of life is worth fighting for.

Who you are, your real authenticity that shows up in the absence of PMDD — she is worth effort, investment, and fight.

Do not, under any circumstances, ever give up on you, no matter how bad the worst day seems and I say that as someone who knows how bad it can get.

Once you find a method of treatment that works well for you, you’ll be proud you remained vigilant.

I’m aware that not everyone who reads my blog will be someone that suffers from the condition. You may be the partner, friend, or relative of someone who does and are simply in search of more information.

You may have even found my post by mistake. Either way, keep reading as it’s likely you’ll come across at least one woman who deals with this condition in your lifetime (likely more).

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PMDD in the Medical World

Let’s briefly get scientific for a moment to clarify again for anyone who is new to this condition. PMDD is an abbreviation for Pre-Menstrual Dysphoric Disorder. It’s a severe form of Premenstrual Syndrome (commonly known as PMS).

It causes debilitating emotional symptoms along with physical symptoms each month, during the week or two before a woman’s period.

That amounts to nearly half the year — a stark reminder of the gravity of its impact.

Sufferers have increased brain sensitivity to the changes in their reproductive hormones during the luteal phase of their cycle, hence the extreme emotional changes.

PMDD takes place after ovulation but before a woman’s actual bleed.

Our heightened sensitivity leads to alterations in the brain chemicals that control our mood and general sense of well-being.

Dr Peter Schmidt, one of the lead researchers on a study by the National Institutes of Health, produced a working theory.

He argued that it’s the changes in hormone levels, not just the hormones themselves, that trigger the symptoms of PMDD.

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Life Can Get Better — Journal of My First Steps

Thinking back on my own experience, the emotional exhaustion of the mood changes is what led to suicidal ideation.

I felt drained balancing the condition and life in between — having to pretend life was perfectly fine for two weeks each month, took its toll and I was depleted.

If you can relate, it’s time to invest in your wellbeing by ensuring you’re dealing with the condition effectively, and using every tool available.

There’s no known cure at the point of me writing, however, there are a reasonable number of treatments available.

I want to focus on three key areas of action that may help improve your quality of life with the condition because prioritising your health is important.

These steps may not seem out of the ordinary, but when tackled strategically, they can assist us in managing daily life. For example, when you’re looking after you, it’s easier to look after those we love.

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Breaking the Silence

The first step (in case you haven’t already), is to reveal your condition to immediate family, close friends and your place of employment if you’re in work.

I was a little apprehensive about laying myself bare, however, I was suffering from almost all associated symptoms and speaking out became needful.

During the periods of the condition when I felt down, sad, anxious and the like, it’d be noticeable and I didn’t want those around me to assume I was bipolar or suffering with depression.

Explaining what you’re going through brings a lot of understanding — additionally, it’s helpful to be equipped.

I shared a blog post similar to mine and sites with well-rounded explanations like that of the Mind group.

To understand your condition better, it’s useful for those in your life to read testimonials summarising what you go through so they can support you effectively.

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Seeking Professional Support

Next, it’s important to obtain professional medical assistance if you can.

Once you’ve scheduled a visit, aim to attend your appointment equipped. Remember that this condition is not as well-known as PMS and women are commonly misdiagnosed.

If you have a calendar or diary, and you’ve noted your symptoms as they’ve been occurring, take it with you.

This will provide a clearer picture to your health professional.

I printed two years’ worth. While that may seem excessive, it reflects just how long I went without proper help. The diary made it undeniable. That said, two to three months’ data is usually sufficient.

If you haven’t kept a diary log, I encourage you to start but don’t let that deter you from taking notes from memory. You know your body best, and you’ll probably have a good idea of your symptoms and when they happen.

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At your appointment, the main things to point out are the cyclical nature of the symptoms and the severity of the symptoms — plus the symptoms themselves.

Try to be as clear and honest as you can about what you’ve been experiencing to avoid misdiagnosis.

This is not the time to feel embarrassed. Be as candid as possible.

Your health professional needs to know exactly how this condition is affecting your day-to-day life so give them as much detail as possible.

Before my research, I believed I was suffering from some form of depression, and this is what I was incorrectly treated for at the start.

Remember, you may be indirectly raising their awareness of the condition, and the more awareness grows, the greater potential for research, improved treatments, and hopefully, future cures.

Being able to predict when PMDD is likely to happen can help with managing daily life so downloading a menstrual cycle or ovulation app will be beneficial for which I’ll go into more detail below.

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Proactive Self-Management

The symptoms below reflect the main features of PMDD that many women experience during those difficult weeks. If you have the condition, this list will be familiar:

- Difficulty concentrating

- Depression

- Anxiety, feelings of tension, being on edge

- Sadness, tearfulness, being upset (commonly, for no particular reason)

- Hopelessness

- Anger or irritability

- Lethargy

- Food Cravings

- Insomnia or Hypersomnia

- Mood swings

- Feeling overwhelmed

- Lack of energy/fatigue

- Loss of interest in activities you normally enjoy

- Suicidal thoughts/feelings

Trying to live a normal life when you’re facing many of the above symptoms is a tough task.

Below is a three-point list you may wish to try to help ease the severity of symptoms.

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No 1.

Use the apps to predict when the condition will be active to help organise yourself because there’s nothing worse than having to act normal when you don’t feel that way.

Attending social events during the PMDD phase can be difficult, so don’t be afraid to turn down invites.

Re-prioritise so you can give yourself the care and attention you need. The aim is to avoid worsening the symptoms by planning in advance.

This is not to say you’re giving in to the condition, but rather, that life is made more manageable. I found this particularly helpful at the start of my journey.

No 2.

Try and carry out some of your daily duties in advance.

Meal prepping is a great example. Prepare your foods in advance of PMDD especially if you’re susceptible to PMDD fatigue. Freeze the foods so you can easily defrost and cook during PMDD.

Alternatively, if you have the financial means, you can make use of precooked meals with delivery companies like Frive (formerly known as Lion’s Prep) if you’re in the UK.

This for me became a great way of overcoming the extreme food cravings whilst maintaining a balanced and nutritious diet.

As an additional note, I would clean my home often during good weeks for lighter maintenance during PMDD. This helped greatly with the fatigue.

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No 3.

Arrange your work schedule in a way that eases intensity and let management know if you’re struggling so they can assist where possible.

As an example, the nature of my previous day job involved dealing with multiple people per day.

My manager would allow me to take periods away from the phone to minimise PMDD related anxiety. I’d focus on email queries and administrative work scheduling call backs with clients at my convenience as an alternative.

It was a process of finding a way to work smarter wherever possible when it came to my condition. Women with PMDD are by no means incapable although, a little support can go a long way.

Everyone experiences at least one of these mental symptoms at some point in their life. We just happen to experience them on mass at a consistent rate rather than in sporadic intervals.

It’s a recognised condition and work places must be accommodating. You should never be discriminated against because of the condition.

We’re all human and everyone has their challenges, so don’t be afraid to voice yourself when necessary.

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Additional Self-Help

Below is a shared list of further suggestions comprised of other things I’ve tried and most of which I still do today.

It’s important to find what works and never give up trying until you do. So yes, it may seem like a lot of information but this is what it took in my undying pursuit to never give up fighting.

With a condition that can be so severe, proactive effort is often required, but it can be equally rewarding.

Self-Help: Tumeric Water

Tumeric has many health benefits and has been known to improve mood. This was a product researched by my mother in her desire to help. After trying it for several weeks, I began to notice a significant difference.

I would start taking it a few days prior to PMDD starting and find the severity of the emotional symptoms greatly reduced.

It’s one teaspoon of Tumeric Powder mixed into half a glass of water taken daily and for effective results, I add a quarter teaspoon of black pepper. I purchase mine from Amazon and you can follow this link should you wish to try the same.

Remember to research it yourself so you can understand the benefits.

Self-Help: Fitness Routine

This might not be so popular; however, it definitely helps.

I went from being totally inactive for years to working out a minimum of 2-3 times a week at 30 minutes each time (at home).

Fast forward to present day, I now work out 4 times a week in the gym or at home doing 40 minute to 1-hour sessions.

Exercising is well known for releasing endorphins, which for us has great impact on our mood and emotional wellbeing especially during the tough days.

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You don’t necessarily need to sign up for a gym membership and can utilise your home if you have the space.

I began with a skipping rope and resistance bands then progressed to HIIT workouts via YouTube later. It doesn’t need to cost you too much. Start small, and build on what you’re doing gradually.

It’ll greatly help in easing the condition’s symptoms and the physical changes will be noticeable after time which will boost your overall morale as a bonus.

Self-Help: Checking What You Eat

Start the process of elimination to see what could be worsening your symptoms.

I always felt that wheat and sugar had a negative impact so I started to minimise my intake and to no surprise, my mood improved greatly.

The saying, ‘you are what you eat’ for us, is extremely meaningful.

If you know of foods you’re eating which may not be helping, minimise your intake or you may even wish to eliminate certain products altogether. Such smaller sacrifices are necessary when it comes to the greater good.

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Medical Treatments: My Testimonials

There are likely to be many treatments available so explore the options with your health professional.

Below are my personal experiences with medications I have tried and tested following appointments with my gynaecologist:

The Mini-pill

I’m generally not a fan of contraceptive pills because of how much worse some of them made me feel, however, if I had to select one, it’d be the mini-pill.

I had specifically tried Cerazette and later Desogestrel (I believe these may be the same pill type just with a changed name).

These mini-pills worked by stopping ovulation altogether. There was no break and I had to take them every day.

Pros: I felt normal all the time. The results as pertained to PMDD were quite incredible.

Cons: I couldn’t stop over-eating and gained a large volume of weight. The weight gain was a serious concern because once I stopped taking the pills, being overweight decreased my morale which worsened the symptoms once they returned.

Self-critical thoughts are a common symptom with PMDD so you can imagine the effect.

I no longer take pills for the reason mentioned, however our experiences may not be the same. Speak to your health professional if this option interests you. They will need to tailor treatments to your specific needs and health history.

Evorel 50 Patches

I believe that these patches are commonly prescribed to women going through menopause, however my gynaecologist explained they would help balance my hormones and were to be worn two weeks prior to my period (when PMDD begins).

Combined with my self-help items mentioned earlier, I found the patches effective. They were a good alternative following the unpleasant side effects of the contraceptive pills.

If these interest you, speak to your health professional to see what they advise.

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Summary

If you’ve made it this far, I’m hoping this post has been of some help to you or enlightening at the very least. Everything I’ve mentioned, I’ve tried over the past 10 plus years.

I appreciate that it’s a lot of information so you may wish to bookmark it.

PMDD took me to such a dark place and previously dominated my life. The constant suffering provoked a desire to do something, and that journey brought me here.

This happens to be my first (and oldest) blog originally published in 2022 via my old website. I’ve updated since but encourage you to check out my full catalogue of PMDD posts to discover what else I’ve been sharing.

If you want to get in touch, click the Contact tab for details on how to reach me. I’d love to hear about your own experience living with this condition or even if you just want to say hello, I’d be glad to hear from you.

Let’s continue working on living a more fulfilled life as we continue to grow in health, wealth, and successful living — together.