Struggling with PMDD? Learn more about how premenstrual dysphoric disorder self care strategies can help balance hormones, help minimize symptoms, and start living life again. Find out how nutrition, mindfulness, and holistic therapies can divert your mindset and how you can approach your well-being and living day to day.
PMDD is a common but serious endocrine-related mood disorder that disproportionately impacts psychological, emotional, and physical well-being. Although medications may be helpful for treatment, most individuals will want other or complementary forms of self-care to help manage symptoms. An integrated, anticipatory approach to self-care is an effective means of coping. As the condition follows a cyclical nature, maintaining constant, preventive self-care strategies will better reduce distress and overall improvement in well-being.
Some of the major causes which are common and lead to PMDD are listed below.
Hormone sensitivity with PMDD. Unlike common premenstrual symptoms, which are common with normal hormonal shifts, people with PMDD have a heightened response to these fluctuations — especially the decline in progesterone after ovulation. Extra chemicals released into the system may disturb neurotransmitters such as serotonin, responsible for mood and feelings, and their make-up is more sensitive to hormone changes, research suggests. This increased sensitivity can lead to extreme mood swings, depression, irritability, and anxiety.
Increased hormonal fluctuations during the luteal phase of the menstrual cycle (the phase after ovulation and before menstruation) can lead to decreased synthesis and function of serotonin as well (via decreases in estrogen and progesterone). If serotonin levels fall, those with PMDD can become more moody, depressed, anxious, and irritable. When one side of the barrier becomes stronger than the other, it becomes more challenging to regulate one’s emotional state, resulting in the more intense psychological symptoms of PMDD. Whereas mood alterations typical of premenstrual syndrome (PMS) are mild and transient, serotonin dysregulation in PMDD can cause severe emotional distress impacting patients’ daily functioning and mental health.
Biology can play a big role in PMDD. Research also indicates that women with a family history of PMDD or severe premenstrual symptoms are more likely to develop it. If a second-degree relative like a mother or sister has PMDD, your risk of getting it also goes up because of inherited genetics that affects how sensitive to hormones and neurotransmitters you are. Though the exact gene variances are still being studied, experts also think that some people have certain gene variances that make them more responsive to hormonal changes, namely estrogen and progesterone. Genetics are also vital in revealing in part why the extreme breakdown of a woman at this time is aggravated when this genetic mapping creates heightened sensitivity toward these present symptoms.
PMDD symptoms are listed below:
The physical symptoms of PMDD can be debilitating and include many of the same elements as severe premenstrual syndrome (PMS) but are intensified. Extreme bloating, one of the most frustrating symptoms, often makes someone look six months pregnant and can be acutely uncomfortable and anxiety-inducing in its effect on body image., Deep fatigue may result, rendering the strongest cup of coffee unable to replenish energy levels. It’s this chronic fatigue that makes simple daily chores feel like an insurmountable task. The symptoms of PMDD are not just emotional: It also comes with physical pain, including debilitating headaches, joint pain, and breast tenderness that make moving and doing everyday things that much tougher as well. While temporary, these symptoms have a major negative influence on a person’s quality of life, and further add to the stress and psychological distress related to PMDD.
People with PMDD can become utterly moody — and often feel like a different person in the days before their duration. These mood swings can be so extreme that they test relationships and interfere with everyday functioning. Another frequent symptom is anxiety, which can become overwhelming enough to be accompanied by racing thoughts and sleepless nights. On top of the physical discomfort associated with PMDD, the emotional toll can play out in a deep sense of depression, hopelessness, and, in nearly one-third of the women who suffer from the disorder, thoughts of suicide. These emotional difficulties are much more intensive than your run-of-the-mill premenstrual syndrome (PMS) and therefore PMDD is a significant medical condition that warrants attention, support, and treatment.
PMDD is severe with daily life and makes it difficult to do daily work. The symptoms can be so severe that women miss work or school: the emotional and physical toll of PMDD can render women unable to focus on or perform even basic day-to-day tasks. It can also damage relationships — with more arguments and conflicts erupting over trivial issues, and irritability and mood swings dictating our interactions. After these episodes, they may feel guilty or ashamed because they know that their reactions were out of proportion yet feel like they were powerless to control their reactions.
The difference between PMS and PMDD is given below.
PMS usually includes mild mood swings, cravings, or fatigue that the majority of people experience in the lead-up to their period. The symptoms can be annoying but are usually manageable. For example, you may desire chocolate, be a little cranky, or feel yourself dragging, but with a little TLC — a nap or comfort food — you can get through the day easily. While uncomfortable, these symptoms typically don’t significantly interfere with daily life.
PMDD, however, is much more extreme, and disabling. For those with PMDD, it is commonly likened to being locked in an emotional “horror movie.” The near-symptoms are severe mood swings, profound depression, debilitating anxiety, and explosive irritability that renders functioning almost impossible. Unlike PMS, which can generally be handled with some arrangement, PMDD has a profound, life-changing effect, disrupting relationships, the workplace, and self-esteem. These symptoms can be debilitating and make it difficult to do anything from going about normal life to even basic tasks.
The severity of PMDD distinguishes it from PMS. Though PMS symptoms are mild and treatable without professional help, PMDD symptoms are severe and may prove dangerous, thanks to thoughts of self-harm or suicidal ideation. This makes PMDD a medical condition that simply needs to be taken seriously and treated.
Timing is also a key difference. PMDD symptoms usually fade with the onset of your period, giving you some relief, while PMS symptoms often persist through the menstrual cycle. This distinction is essential because it demonstrates why PMDD is not “bad PMS” (as it is sometimes considered), but a significant condition that requires treatment and support.
Self-Care StrategiesThe challenges of living with PMDDBut self-care strategies may help mitigate some effects of PMDD and improve quality of life. These strategies can help you manage PMDD better:
Overcoming PMDD means staying away from mood-crashing foods—such as caffeine, alcohol, and junk food—as much as possible, as they can worsen symptoms. Instead, eat (70 percent cacao or higher) dark chocolate for a magnesium boost, salmon, and whole grains for mood-stabilizing omega-3s and complex carbs.
Heat therapy, like a microwavable pad on your belly, helps ease cramps and anxiety. Having a script prepared, like “I’m experiencing a health flare-up — I’m going to need some flexibility this week,” can help you establish boundaries without needing to over-explain.
Let friends and family know that PMDD messes with your mood, not with them. Sharing articles on PMDD will give them some perspective on what you are going through, build empathy, and reduce potential misunderstandings.
These self-care suggestions are intended to support you in coping with PMDD with compassion, not toxic positivity.
PMDD is brutal, but you don’t have to white-knuckle through it. Track your symptoms, advocate for proper care, and lean on your toolkit—meds, therapy, and self-care. Remember: This isn’t a personal failure. Your brain and body just need extra support. If this sounds familiar, show this article to your doctor and say, “This is what I’m dealing with.” You deserve relief.
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