Explains what PMDD is, including possible causes, symptoms and how to access treatment and support. Includes self-care tips for helping yourself, plus guidance for friends and family.
There are various things you can try to reduce the impact of PMDD on your life.
Some people find these ideas useful, but remember that different things work for different people at different times. Don't put too much pressure on yourself. If something doesn't feel possible just now, try something else or come back to it another time. For example:
It may be that just having someone listen to you and show you they care can help in itself.
Unfortunately, some people feel uncomfortable discussing anything to do with reproductive health, as it's often considered to be something quite private, or even taboo, despite being a normal part of many people's everyday life. You may feel this way yourself.
This can make it even more difficult for you to open up about physical and mental health problems related to your periods. But finding the words to tell others about what's going on is usually the first step you can take towards getting help and feeling better.
If you are 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 does not match your gender identity). You may find it difficult to talk about it with even close friends. How you feel about your period and how you cope with these feelings will be unique to you.
We have a list of LGBTIQ+ organisations you can reach out to if you want to speak to someone who understands your experience.
You might find it useful to contact an organisation that specialises in support and advice for PMDD.
Whilst there is not a specific organisation for PMDD support in the UK, you may find it useful to visit the International Association for Premenstrual Disorders (IAPMD), which is an American organisation. The National Association for Premenstrual Syndrome (NAPS) may also be useful. These organisations may be able to direct you to more sources of support.
Peer support brings together people who have had similar experiences, which some people find very helpful.
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 the idea of talking to people over the internet, you might find it useful to read our pages on how to stay safe online.
"I have suffered with PMDD for 20 years but only been diagnosed for 18 months. It can be a very lonely experience and 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."
If your symptoms follow a pattern, you may be able to work out when you are most likely to start to experience these symptoms in the future.
For example, if you notice that over the past three months your symptoms have started seven days before your period, you could try and work out when this would be for the upcoming months. Being able to predict when your symptoms may start may help you to put things in place for that time.
For example you could:
If you have a smartphone, you may find it useful to use period tracking apps if you have an unpredictable cycle. There are a range of apps available with a variety of functions, so you can research which one works best for you. The app Me v PMDD has also been created to specifically help people with PMDD track their symptoms.
"I know my PMDD cycle like the back of my hand now and plan my days/weeks/month accordingly. 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."
It can be really difficult to come up with ideas to help you feel better when you're feeling low. So you might find it useful to create a self-care box in advance, that you can use whenever you need to.
A self-care box is filled with things that normally cheer you up and help you relax. For example, you could include your favourite book or film, a notebook and pen to write down your thoughts, or some notes of encouragement to yourself.
"I made a decision that I was going to accept I have PMDD and make positive lifestyle changes to try and live as happily and stress-free as I could. It took a few years and was not an easy process. Now I work part-time nannying, but on my terms. A complete turnaround from my previous jobs. 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."
"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."
This information was published in August 2021. We will revise it in 2024.
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