How Do I Cope With PMDD?

If you’re reading this, chances are PMDD (Premenstrual Dysphoric Disorder) is wreaking havoc on your life, and you’re desperately searching for ways to cope. First of all, I see you. I’ve been there. And I want you to know that you’re not broken, and you’re not alone.

PMDD is brutal—mentally, physically, and emotionally. It can make you feel like an entirely different person for half of the month. But the good news? There are ways to manage it, and you don’t have to suffer in silence. Let’s talk about real, practical strategies to help you navigate PMDD with more ease and self-compassion (I love this shot of a woman laying in the bath with a wine - relatable! She couldn't even be bothered to take her PJ's off...love that for her). 

1. Track Your Symptoms & Know Your Patterns

PMDD can feel unpredictable, but tracking your cycle can help you prepare for the storm before it hits. Use an app like Me v PMDD, Belle, or even a simple journal to log your mood changes, physical symptoms, and triggers.

Why does this help? Because knowing when your luteal phase (PMDD window) starts means you can proactively adjust your workload, social plans, and self-care strategies to reduce stress before symptoms peak.

2. Create a Luteal Phase Toolbox

Your luteal toolbox should include everything you need to survive those difficult days. Here are a few must-haves: ✔️ Easy, nourishing meals (because cooking feels impossible when PMDD fatigue kicks in) ✔️ A go-to comfort playlist or podcast ✔️ PMDD-friendly movement (gentle yoga, walking, or stretching—no pressure) ✔️ Calming supplements or teas (magnesium, chamomile, etc.) ✔️ A written reminder that this will pass

This toolbox is about meeting yourself where you are and being as kind to yourself as possible.

3. Lower Your Expectations & Protect Your Energy

PMDD demands that you slow down, whether you like it or not. Instead of pushing through and burning out, try adjusting your expectations:

• Delegate tasks at work or home
• Say no to extra responsibilities
• Swap high-energy workouts for something gentle
• Set an auto-reply on emails if needed

Give yourself permission to do less, not more. It’s not a failure—it’s survival.

4. Communicate with Loved Ones

PMDD can make you feel disconnected from yourself and those around you. One of the hardest but most impactful things you can do is communicate what’s happening. Let your partner, family, or close friends know what support looks like for you during this time. Maybe it’s a little extra patience, space, or simply reminding you that you’ll be okay.

If you’re struggling with relationships because of PMDD, couples or individual counselling can be a game-changer in navigating these challenges.

5. Get Professional Support

Coping alone is exhausting, and you don’t have to. PMDD is not just bad PMS—it’s a severe hormonal condition that often requires professional support. Finding a therapist who understands PMDD (like me!) can help you:

• Process the emotional toll of symptoms
• Identify coping strategies tailored to your life
• Navigate medical treatment options

If you’re looking for expert support, Support Circle is a safe space where you can connect with other women who truly understand PMDD. It’s a place for guidance, encouragement, and real conversations about what it’s like to live with PMDD. You don’t have to do this alone.

6. Explore Treatment Options That Work for You

There is no one-size-fits-all approach to PMDD, but here are some options that have helped many women: 🔹 Lifestyle Changes – Reducing caffeine, increasing protein, and balancing blood sugar 🔹 Supplements – Magnesium, B6, and Omega-3s can be helpful 🔹 Medication – SSRI antidepressants or birth control pills may ease symptoms 🔹 Therapy – CBT and other therapeutic approaches can help manage the emotional side 🔹 Surgical Options – For severe cases, a hysterectomy may be considered (a deeply personal decision)

You deserve to feel better, and if your current treatment plan isn’t working, advocate for yourself and explore new options.

Final Thoughts: Be Kind to Yourself

PMDD might be part of your life, but it doesn’t define you. Some months will be easier than others, and some days will feel unbearable. The key is to meet yourself with kindness rather than frustration.

If you’re struggling and need support, know that I’m here. You don’t have to fight this battle alone. Join Support Circle, connect with women who get it, and remind yourself that even when it feels impossible—you will get through this. 💜

If you found this helpful, share it with a friend who needs it. PMDD awareness starts with conversations like these.