For many who experience menstrual cycles, the premenstrual days leading up to your period can be stressful. But for those with premenstrual dysphoric disorder (PMDD), the week or two before your period begins is a tumult of both emotional and physical symptoms. Self-care is an essential practice when you have PMDD, especially during that vulnerable premenstrual time. In today’s blog, let’s discuss PMDD as well as some strategies to manage symptoms of PMDD, both physical and emotional.
Symptoms of PMDD
PMDD is a severe form of premenstrual syndrome (PMS) in which you experience severe symptoms for 1-2 weeks before the start of your period. Some symptoms of PMDD include:
- Feelings of hopelessness, worthlessness, or depression
- Anxiety and irritability, feeling constantly on edge or overwhelmed
- Mood swings
- Self-critical thoughts
- Rejection sensitivity
- More frequent crying
- Lack of interest in usual activities
- Fatigue and lethargy
- Changes in diet or sleep
- Breast swelling and tenderness, headaches, muscle aches, or bloating
Treatments for PMDD
PMDD is more than just feeling a little moody before your period. It can be excessively painful and disruptive to your life. Fortunately, there are treatments. Relaxation therapy can help to reduce stress and anxiety that can often exacerbate PMDD. In addition, selective serotonin reuptake inhibitors (SSRI) can help mitigate the emotional symptoms that come with PMDD. SSRIs are frequently used to treat anxiety and depression. In cases of PMDD, they might only need to be taken for two weeks at a time during the second half of your menstrual cycle.
Birth control pills may also sometimes help to reduce physical symptoms and discomfort. You should always speak to a clinician before taking birth control for your PMDD. In some cases, birth control may actually increase the discomfort that comes with PMDD.
Self-Care Strategies For PMDD
There are also things you can do on your own to help manage your mood swings, irritability, and physical discomfort when in the throes of PMDD. Self-care is important. Remember that you’re going through something that isn’t easy, and be gentle with yourself. Here are a few self-care strategies for PMDD.
Have Someone You Can Talk To
Sometimes you just need to vent about how you’re feeling. It can help to get that out of your system if you have someone you can talk to. Because menstrual cycles are so personal, it helps if this person is someone close to you. If you are trans or non-binary, menstrual cycles may come with a sense of gender dysphoria, as well. It might help to talk to someone else who is trans or non-binary that might understand what you’re going through.
Know Your Menstrual Cycle
If you don’t track your menstrual cycle, this might be a good time to start. Tracking your cycle — when your period occurs, how long it lasts, and when your PMDD symptoms start — can help you be prepared. For instance, you might plan fewer social events or strenuous tasks during the time when your PMDD symptoms are at their worst. You can have coping strategies and comforts in mind to help you know how to get through this time. Consider keeping a journal or a planner to track your menstrual cycle.
Practice Mindfulness
Mindfulness is a way to center yourself in the present moment with all the sensations it entails. Meditation or breathing techniques can help you practice mindfulness. When you practice mindfulness, you let go of your stress and worry about the next day or about things that happened in the past. You instead focus on the here and now. Since, as we’ve mentioned, stress can contribute to symptoms of PMDD, mindfulness can be a great way to manage your stress and therefore reduce symptoms.
Eat Nutritiously — and Drink Water
Especially when you’re in the midst of PMDD, it’s important to eat a balanced diet of grains, protein, vegetables, and fruit. This will help keep your energy up on your more fatigued days. Even if you don’t have the energy to make three large meals each day, you can eat nutritious snacks to keep you fed and energized. Just as importantly, drink plenty of water. Water will help flush out your body, which may help with some of that physical discomfort.
Get Enough Sleep
Sleep is important to your physical and mental wellbeing. It helps you to feel refreshed and focused throughout the day, and it can even help to reduce pain as it gives your body a chance to rest. But daily stressors can often cut into our time to sleep, making it difficult. In the midst of PMDD, try to prioritize sleep. You want to make sure to get at least 8 hours of sleep each night, but during the worst of PMDD, you may need more.
Keep a Box of Comforts
It may help to keep a “comfort kit” on hand, with some of your favorite comforts in the midst of PMDD. A small bag of treats, a heating pad, a list of your favorite music or comfort shows, or a favorite book can all constitute small comforts. Of course, you may not be able to do this every day. Most of us have obligations that keep us from relaxing all the time. But when you get a chance, having this comfort kit close by can help you to be gentle with yourself in the midst of your PMDD.
If you need to talk about your PMDD symptoms — or you want to look into treatment such as medication management — we have a number of skilled and compassionate providers specializing in women’s and reproductive mental health. Contact us today to learn more or visit our Women’s & Reproductive Mental Health Services page to learn more and schedule an appointment.
