Self-care for premenstrual dysphoric disorder (PMDD)
There are some things you can try to reduce the impact of PMDD on your life.
Don't put too much pressure on yourself. If something doesn't feel possible for now, try something else or come back to it another time.
This page covers:
- Talk to someone you trust
- Learn more about PMDD
- Try peer support
- Get to know your cycle
- Create a self-care kit
- Look after your emotional wellbeing
- Look after your physical health
- Ask for reasonable adjustments
Talk to someone you trust
Talking about your experiences might feel hard at first. But it can help to just have someone listen to you, and show you they care.
You might feel uncomfortable discussing anything to do with reproductive health. It might feel private or taboo, even though it's part of many people's everyday lives.
This could make it even harder to open up about health problems related to your periods. But telling others what's going on can be the first step towards getting help and feeling better.
If you don't feel like talking to someone you know, you could call a mental health helpline. Or if you don't feel like talking at all, you could send a text or email.
If you're trans or non-binary
You may find that talking to someone about periods can bring up difficult feelings about the gender you were assigned at birth. Or you may worry that it will lead people to misgender you (call you by a term that doesn't match your gender identity). You may find it difficult to talk about it, even with close friends.
How you feel about your periods and how you cope with these feelings will be unique to you.
We have a list of LGBTQIA+ organisations you can contact to speak to someone who understands your experience.
Learn more about PMDD
There isn't a specific organisation for PMDD information and support in the UK. But you could visit the International Association for Premenstrual Disorders (IAPMD) website. This is an American organisation.
UK-based organisation The National Association for Premenstrual Syndromes (NAPS) may also have information and support that helps.
Try peer support
Peer support brings together people who have had similar experiences. You might find it helpful to speak to others who have experienced PMDD.
- The International Association for Premenstrual Disorders (IAPMD) has information about online peer support for people with PMDD around the world. Its website includes links to online groups you could join. You may need a Facebook account to join some of these groups.
- Mind's Side by Side community is a supportive online space. It welcomes people with experience of all kinds of mental health problems.
See our pages on peer support for more information about what it involves, and how to find a peer support group to suit you.
If you feel unsure about talking to people online, our information on looking after your mental health online may help.
Support via peer support groups has been invaluable for me. Not only just to know that I wasn't the only one going through it but to learn information about treatments.
Get to know your cycle
If your symptoms follow a pattern, you may be able to work out when you're most likely to start having symptoms in the future.
For example, if you notice that over the past 3 months your symptoms have started 7 days before your period. You could try to work out when this would be for the upcoming months.
Being able to predict when your symptoms may start could help you put things in place for that time. For example, you could:
- Rearrange stressful events and tasks for another time
- Plan relaxing activities that you know improve your mood
- Create a support plan to sets out what support you'd like in a certain situation
- Create a self-care kit
If you have a smartphone, you could try using a period tracking app. This can be very helpful if you have an unpredictable cycle. There are lots of apps available with different functions. You can research which one works best for you.
See our page on finding reliable mental health information online for tips on finding apps that are safe and reliable.
On the days I know I'll be bad I never plan anything important. I try and be positive about these days. I record TV programmes and watch them in bed. I save books and magazines to read and have meditation apps. I make sure I have the right foods in the house and meals that need just popping in the microwave.
Create a self-care kit
It can be hard to know what will help you feel better when you're feeling low. It might help to create a self-care kit in advance. You can then use it whenever you need to.
A self-care kit is filled with things that normally cheer you up or help you relax. For example, you could include your favourite book, pictures or photos, hand or body creams, a stress ball or fidget toy, blankets or comfy clothes.
Or you could make a digital self-care kit. You could save photos, music, videos, messages or sayings that you find helpful. Or notes to remind yourself how to manage difficult situations.
Look after your emotional wellbeing
- Try some relaxation techniques. Learning to relax can help you look after your wellbeing when you're feeling stressed, anxious or busy. See our pages on relaxation for tips you could try.
- Spend time in nature. Being outside in green space can help you feel more in touch with your surroundings. See our pages on nature and mental health for more information.
- Try mindfulness. Practising mindfulness could help you manage unwanted thoughts and reduce stress. See our pages on mindfulness for tips.
I made a decision that I was going to accept I have PMDD and make positive lifestyle changes. It took a few years and was not an easy process. If I focused on the negative of these choices I might say it's not the life I had planned for myself, but I try not to dwell on this.
Look after your physical health
- Try to get enough sleep. Sleep can give you the energy to cope with difficult feelings and experiences. See our pages on coping with sleep problems for more information.
- Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our pages on food and mental health for more information.
- Try to get active. If you're experiencing physical symptoms, you may find it difficult to be active. But physical activity can help manage the symptoms of depression and anxiety. See our pages on physical activity, exercise and mental health to learn more, including tips if you find it hard being active.
My diet has changed loads. I gave up red meat and try to eat no sugar and drink hardly any alcohol. I exercise when I can and find meditation and yoga really helpful.
Ask for reasonable adjustments
One of the criteria for a PMDD diagnosis is that it has a significant impact on your work, social, education or family life.
If PMDD is affecting your ability to work, take part in education, or get services when you need them, you may be able to ask for reasonable adjustments.
Our pages on the Equality Act 2010 and reasonable adjustments have more information on what you may be able to ask for.
Published: October 2024.
Next review planned: October 2027.
References and bibliography available on request.
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