Estimated Reading Time: 15 mins
Please note – this post contains descriptions of PMDD that some may find distressing — please read with caution.
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Introduction — Identifying Oddities
You’re navigating hormonally driven mood swings and you’ve been tirelessly looking for answers.
Here’s where things get a bit complicated.
You don’t feel this way all the time, but you’ve noticed that the emotions tend to come in monthly waves.
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For a couple of weeks each month, life actually feels very normal.
You’re typically grounded and capable, but then suddenly, and for no apparent reason, you hit rock bottom and can’t explain why.
At that point, the challenges in your life can look like they’re rapidly spiralling out of control.
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Your past traumas begin to flash back, and it becomes almost impossible to break away from negative thoughts.
Your interest in the things you usually love begins to decline at dramatic speed.
If someone agitates you, you’re suddenly ready to retaliate beyond normal reasoning.
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Unable to resist compelling urges, you may find yourself binging on unhealthy foods.
You either sleep far longer than usual or barely at all.
The combination of this mental strain soon leaves you questioning your sense of purpose.
Over time, the exhaustion from this constant cycle leads to intrusive thoughts of suicide.
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What I’ve outlined so far illustrates the reality of living with Premenstrual Dysphoric Disorder.
For many years, the above was an accurate reflection of what my own life looked like.
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If you’ve noticed similarities in your own experience, I hope you’re already feeling some relief as the picture becomes clearer.
Identifying it is the first step, and for me, it was one of the most relieving.
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If you’ve mistakenly concluded that you might be crazy, you’re not.
You’ve simply been battling your mind, emotions, and body for survival month after month — and you’re not alone.
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From Diagnosis to Direction
I self-diagnosed in 2014, and looking back, I realise I had lived with PMDD for years while placing blame elsewhere.
Throughout the early part of my menstruating life, I always knew something was wrong, I just didn’t know what.
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At first, I attributed my struggles to other mental health conditions.
However, the monthly pattern of the symptoms made it clear that I was missing something.
That’s when, like you, I stumbled across someone else’s blog and it felt as though they were narrating my life — verbatim.
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I still deal with PMDD today, and that’s unlikely to change until I’m older.
Even so, I’ve discovered numerous ways to help me manage the unforgiving nature of its symptoms.
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Admittedly, much of my content across social platforms is mindset-based and faith-inspired.
Before I began retraining my mind through faith, however, I actually started by tackling the condition one step at a time.
I’d like to share some of those early practices to support you on your own journey if you’re new to the condition.
But before that, a few words of reassurance, so you know you’re not alone in this.
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From Diagnosis to Direction
I’d always been in full-time employment, maintained social relationships, and presented the version of myself everyone was used to.
Living with the condition in its untamed form while doing all of that can be incredibly draining.
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No matter your background or where you are in the world, there’s one thing you can be certain of.
Many women out there can relate to you.
We’re a community and I pray this brings a sense of ease and comfort to your mind.
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Who you are, the person that emerges in the absence of PMDD, is worth every effort, investment, and fight.
Do not under any circumstances give up on yourself, no matter how unbearable the worst day seems.
Once you find a treatment method that works well for you, you’ll be glad you remained vigilant because life can be better.
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PMDD Explained Clinically
Let’s briefly step into the science for a moment to clarify things again for anyone new to this condition.
PMDD is a severe form of Premenstrual Syndrome (commonly known as PMS).
It causes debilitating emotional and physical symptoms each month, typically during the week or two before a woman’s period.
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That amounts to nearly half the year spent living with the symptoms and is a stark reminder of just how significant the impact can be.
Sufferers have increased brain sensitivity to changes in reproductive hormones during the luteal phase of their cycle.
Our heightened sensitivity leads to alterations in the brain chemicals that control our mood and general sense of well-being.
This is why emotional shifts can feel so extreme.
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Dr Peter Schmidt, a lead researcher on a study by the National Institutes of Health, produced a working theory.
He found that it’s the changes in hormone levels, not just the hormones themselves, that trigger the symptoms of PMDD.
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Where Better Begins
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 with everyday life.
Having to pretend like things were fine took its toll and I soon became depleted.
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There’s no known cure at the time of writing, but there are various treatments available.
To begin, I want to focus on three key areas that can help kick start your journey moving forward.
Although these steps may not seem extraordinary, they can help us strategically develop ways to better manage life alongside the condition.
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Breaking the Silence
Firstly, it’s important to share your condition with close family, your support network, and your workplace if you’re employed.
The shifts in my mood became noticeable, and I didn’t want those around me to make assumptions.
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Initially, I felt uneasy about being vulnerable, but I was suffering, and speaking out became necessary.
To understand your condition better, it’s useful to share your experience and the information you’ve learned, so you can be supported effectively.
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Seeking Professional Support
Secondly, obtaining professional medical support is vital.
This is especially true if you’ve been coping on your own, as that likely indicates you haven’t truly been coping at all.
I’ve written a detailed post on how to pursue medical support, which you can find here.
Please bookmark it to read later.
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Track, Plan, Improve
Being able to predict when PMDD is likely to occur can make managing daily life easier, so downloading a menstrual-cycle or ovulation app is beneficial.
Doing so, can support you in several ways, as outlined next.
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No 1. Plan Early, Feel Better
Use the app to predict future episodes so you can organise yourself more easily.
There’s nothing harder than having to act normal when you don’t feel that way.
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Attending social events during PMDD can be difficult, so don’t be afraid to turn down invitations.
Re-prioritise your time so you can give yourself the care and attention you need.
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The aim is to prevent symptoms from worsening by planning ahead, and this was especially helpful at the start of my own journey.
It doesn’t mean you’re giving in to the condition, rather, it’s about finding ways to make life more manageable until you discover an effective treatment.
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No 2. Reduce Daily Pressure
Wherever you can, complete some of your everyday responsibilities early.
Meal-prepping before PMDD, as an example, is especially helpful if you’re prone to PMDD fatigue.
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If your budget allows, you can make use of precooked meals from companies such as Frive (formerly known as Lion’s Prep) if you’re in the UK.
This became a great way for me to manage extreme food cravings while still maintaining a balanced, nutritious diet.
Combined with spring-cleaning in advance meant I had fewer responsibilities during the tough days which gave me more time to rest — and cope.
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No 3. Navigating Work Demands
Finally, try to structure your work schedule in a way that reduces pressure.
Let management know when things feel difficult so they can support you where possible.
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For instance, my manager allowed me to take periods away from the phones to lessen PMDD-related anxiety.
I’d focus on email queries and administrative work scheduling call-backs at times that suited me better.
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Women with PMDD are not incapable, although, a little understanding can make a meaningful difference.
It’s a recognised condition and employers should be accommodating — you should never face discrimination because of it.
We’re all human and everyone has their challenges, so don’t be afraid to speak up.
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What Else Can Help
In the latter part of this post I want to share the treatments and remedies I’ve tried, along with the outcomes, for you to consider.
The main takeaway is that it’s important to find what works for you.
Keep exploring options until you do.
With a condition that can be so severe, proactive effort is often required, but can be equally rewarding.
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A Gentle Starting Point
Turmeric has many health benefits and is often associated with supporting mood.
One teaspoon of Turmeric powder with half a glass of water and a quarter teaspoon of black pepper taken daily made a difference for me.
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I would start taking it a few days before my PMDD episode.
After using it for several months, I noticed a significant reduction in the intensity of emotional symptoms.
Be sure to research it yourself so you can understand its potential benefits.
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My Medical Journey
There are likely to be many treatments available, so explore the options with your health professional.
The following reflects my own experiences after meeting with my gynaecologist.
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Trying the Mini-pill
Contraceptive pills haven’t always worked well for me, and some even made my symptoms worse, but if I had to pick one, the mini-pill would be it.
I used Cerazette first and later Desogestrel, which seem to be the same formulation under different names.
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These are taken daily without a break, and they work by stopping ovulation altogether.
The benefit for me was that I felt like my normal self consistently.
However, I experienced a significant increase in appetite and gained a lot of weight as a result.
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Once I stopped taking the pills, being overweight affected my morale, which made the symptoms feel even worse once they returned.
I no longer take contraceptive pills for that reason, though your experiences may be different.
Speak to your health professional if this option interests you.
They can tailor treatments to your specific needs and health history.
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My Experience with Evorel 50
These patches are commonly prescribed to women going through menopause.
However, my gynaecologist explained that they could help balance my hormones, which in turn might minimise the disruption caused by my brain’s sensitivity.
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In addition to my lifestyle changes, these patches have been a much better alternative to contraceptive pills and have been very effective for me.
I wear them for the two weeks leading up to my period, when PMDD typically begins.
If this option interests you, speak with your health professional to see what they advise.
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Summary
I know this post has covered a lot of information, but I hope it’s been helpful.
It happens to be my first and oldest post, originally published in 2022.
I’ve updated it since, but encourage you to explore my full catalogue to discover all the helpful tips I share from the things I’ve learned over the years.
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Let’s keep working toward a more fulfilled life as we grow in health, wealth, and successful living — together.
Because above everything else, you’re not alone.
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References, further reading and resources:
UK – What is PMDD? | Mind, the mental health charity – help for mental health problems
US – Premenstrual dysphoria disorder: It’s biology, not a behavior choice – Harvard Health
US – Premenstrual Dysphoric Disorder: What Are the Options? | Psychology Today
PMDD Support Groups:
(20+) UK PMDD Support | Facebook
(20+) PMDD/ Severe PMS support & information group. By sufferers 4 sufferers & co | Facebook
