The Luteal Toolbox: Preparing for PMDD Episodes

The luteal phase—the week or two before your period—can feel like a slow-motion crash. For those living with PMDD, it’s not just about mood swings or physical symptoms; it’s about surviving a phase that can feel all-consuming.

But here’s the thing: you can make this phase more manageable. While PMDD doesn’t disappear overnight, creating a go-to toolkit can help you feel more prepared and supported when the tough days hit.

Step 1: Identify Your Early Warning Signs

One of the trickiest things about PMDD is how it sneaks up on you. You might wake up one day and realise the irritation, brain fog, or overwhelming sadness has already set in.

Start by identifying your early warning signs. Maybe it’s the sudden urge to snap at someone, a deep need for isolation, or relentless fatigue. When you know what to look for, you can step in sooner and soften the impact.

Step 2: Have a Luteal Phase Routine Ready

When PMDD hits, making decisions can feel impossible. That’s why having a pre-planned routine can be a lifesaver. Think of it as your PMDD “manual”—a series of small, manageable steps you can follow even on your hardest days.

Your routine might include:

• Drinking water first thing in the morning to combat luteal-phase thirst.
• Spending 10 minutes outside, even if it’s just sitting in the sun.
• Keeping meals simple and nourishing—recently in the Support Circle Group we brainstormed some easy luteal meals and a bag of pre-made salad and roast chicken from the supermarket was the standout idea. 

The goal isn’t perfection; it’s gentleness.

Step 3: Prepare Your Environment

When everything feels overwhelming, your environment can either help or hurt. During your follicular phase (when you’re feeling clearer), set up your space to support you through the luteal phase.

Here’s what can help:

• A PMDD toolkit box: Fill it with items like noise-cancelling headphones (Loop are my favorite), a journal, essential oils, or a heating pad.
• Easy access to comfort items: Keep blankets, slippers, or your favorite tea nearby.
• Digital decluttering: Mute notifications or create a calming playlist for when things get tough.

Making your environment work for you can create a sense of safety when you need it most.

Step 4: Address Intrusive Thoughts with Kindness

One of the most painful parts of PMDD is the intrusive thoughts—those harsh, untrue stories your brain tells you about yourself. When they show up, it’s important to remind yourself: these thoughts are symptoms, not facts.

Try this:

• Write down your most common intrusive thoughts when you’re not in a PMDD episode.
• Beside each one, write a kinder, more realistic statement. For example:
  • Thought: “I’m failing at everything.”
  • Truth: “This is hard, but I’m doing my best with what I have right now.”

Keep this list somewhere you can find it easily during the luteal phase.

Step 5: Build a Support System

PMDD is heavy, but you don’t have to carry it alone. Letting someone in—whether it’s a partner, friend, or counsellor—can ease the burden.

If you struggle to explain how you’re feeling, try sharing resources or guides that describe PMDD. It can also help to set boundaries, like letting loved ones know you may need extra patience during this time.

And remember, professional support is always an option. A counsellor who understands PMDD can help you navigate the emotional toll. I have designed a session just to manage these tough days, here's some more info. 

Step 6: Practice Radical Self-Compassion

This is the hardest and most important step. PMDD has a way of making you feel like you’re too much or not enough all at once. But the truth is, you’re navigating something incredibly challenging, and you deserve to treat yourself with the same kindness you’d offer a friend.

When guilt or shame creeps in, try repeating this to yourself:
“I am not my symptoms. I am enough, even on my hardest days.”

Download Your Luteal Toolbox

If creating your own toolkit feels overwhelming, I’ve got you covered. Download the PMDD Episode Toolkit—a free guide filled with practical strategies to help you prepare for and navigate the luteal phase.

You don’t have to do this alone. Let’s take it one step at a time together.