introduction
I have often wished that, especially when this rollercoaster ride of having PMDD started, that there was some sort of guidebook; preferably a mix of expert scientific advice, lived experience and recommendations of what (apart from medical treatment) could possibly help.
So, in a bid to recycle my own trial-and-errors into something useful (hopefully helpful too), here is a collection of “things” that have helped me in some way. I hope they help you too!
Note:
1. Some of my recommendations can simultaneously help with symptoms of other conditions (as specified). E.g. Bilateral stimulation music not only massively helps me emotionally regulate/focus/or sleep during bouts of PMDD symptoms, but on a daily basis I listen to certain collections to help with symptoms of ADHD, CPTSD and/or anxiety.
2. An open armed welcome to friends/family/partners of PMDD warriors who are looking for ways to show support. This list is totally for you too! Knowledge is key.
3. Some of my recommendations are more tailored to those in PMDD treatment which involves Prostap (Leuprorelin) injections and add back HRT; this is due to the chemical menopause symptoms in addition to PMDD symptoms. However, there are no hard and fast rules.
1. Symptom tracker apps
For years before my formal diagnosis of acute PMDD, I started using a period tracking app to try and make sense of my cycles. The one I used at the time doesn’t seem to exist anymore; however, Flo seems to be the highest rated app on the market currently.
At one point, I hadn’t had a period for three months, then in the space of a month it seemed like I was continuously bleeding for three weeks! Having this data, plus the date and severity of other symptoms eventually REALLY helped get my diagnosis. I can’t promise that the first GP you speak to will understand the gravity of this data and investigate further straight away; I lost count of how many General Practitioners I spoke to before I eventually got the right one (who made an urgent referral to Gynaecology).
My treatment plan for PMDD includes Prostap (leuprolide) which causes a temporary, chemical menopause. Hence, I don’t need a period tracker app anymore. However, I highly recommend Bearable. Bearable is a general symptom tracker which, whilst it isn’t specifically catered to those with PMDD, you CAN add your own symptoms/medications etc. Which means you can still input data and possibly find patterns/predict possible future patterns.
For example: by using Bearable and my journal, I was able to ascertain that, for me, I was more likely to have PMDD symptoms (similar to my pre-treatment luteal symptoms) the week before my next Prostap injection was due.
Note: Some women are (understandably) hesitant about putting their private information into an app (e.g. Menstruation and sexual intercourse etc). I would recommend that (if that’s you), keep records on a personal calendar, notes on your phone or journal.
Second note: Once you have started treatment, be sure to add your new medication on to the app. This way you can also track any side effects and have them to hand for medication reviews etc.
2. Mindfulness and meditation apps
Not exactly breaking the mould here; at this point most of us have either tried a meditation app or at least heard of them and the proven scientific benefits of meditation. Sorry if I am preaching to the choir here!
For those of you who are maybe a little dubious/cynical about how meditation can possibly help with the overwhelming symptoms of PMDD, or just meditation in general, check out these links for further reading:
- Mindfulness-based Stress Reduction as a Promising Intervention for Amelioration of Premenstrual Dysphoric Disorder Symptoms. National Library of Medicine.
- Meditation research, past, present, and future: perspectives from the Nalanda contemplative science tradition National Library of Medicine.
- A Day With: Premenstrual Dysphoric Disorder Headspace
If after exploring these links and trying meditation for a few weeks, you don’t feel the benefits, then maybe it is just not for you. And that’s fine! We are all different and need different things to regulate ourselves. But don’t write it off straightaway, it could be a game changer. Explore the many options on an app like Headspace and make it tailored to you and your personality.
I personally have used headspace for years; they have a vast library of options when it comes to meditation and that is great when you are dealing with a vast array of PMDD symptoms. Ie. Short SOS meditations for crisis moments, one off 10-minute meditations to promote self-love, courses on dealing with feelings of isolation or overwhelm and (my favourite) Sleepcasts; 45 minutes of gorgeous “bedtime stories for adults”. My favourite will always be Monsoon Hour and Rainy-day antiques.
Most mindfulness apps offer a free trial.
Headspace
Calm
3. Yoga
Although I have tried yoga in the past and found it beneficial, the last two years have cemented my love for it.
In November 2022 I was a victim in a road traffic collision which left me in pain and on crutches for over a year! Add PMDD, CPTSD and ADHD and well, yeh. Let’s just say it was an opportunity to readdress how I wanted to live my life. (Excuse toxic-positivity-esque statement; it goes without saying that that entire period was utter shit. I struggled …a lot. But it doesn’t make the above statement any less true).
Yoga has helped me to meet myself where I am and really listen to what my body and mind needs in that particular moment. Once I got over the self-inflicted need to “keep up” with other people, what emerged was a real connection to myself; something that we PMDD warriors experience the lack of nearly every luteal phase(hence the dysphoria element of the condition). Plus: DOPAMINE, ENDORPHINS, SEROTONIN AND GABA.
You can even do sessions online. I love Yoga with Adrienne. Treat yourself to some incense or put some oils in the burner. Connect with your body in a positive way and release some dopamine.
Find the right kind of yoga for you. These days you can find a class to fit every ability, goal and budget. My local Yogi (Claire) practices Slow Flow which is perfect for my PMDD/ADHD brain. You can read more about her approach and even go on one of her incredible retreats HERE.
4. Body Work and Massage (See also: Somatic therapy)
I started visiting a bodywork practitioner primarily for my mental health and exploring new coping strategies. I got so much more than I expected and can honestly say that it has helped me with PMDD symptoms (especially the dysphoria element), trauma and feeling disconnected from my body. I always leave feeling more whole than when I went in. I see MINDBODYCALM link ( https://mindbodycalm.co.uk/)
I realise that this isn’t an option for everyone’s budget. So here is a link to some techniques you can learn yourself, to calm your Vagus nerve. https://youtu.be/9uZ1rnKF5DU?si=EdcSsgnm-JEy7m7o
A decent massage, (though different to Body work/ somatic therapy) can do wonders. But make sure you find a reputable practitioner and explain what your needs are beforehand.
For extra reading (also available on audio books):
Link: THE BODY KEEPS THE SCORE by M.D Bessel van der Kolk
5. hot water bottle
The most under rated invention of the 21st century. I have used mine around the house but also under my coat when I have to take the dog for a walk or even En route to hospital for my PMDD treatment.
Links to hot water bottles:
Amazon: Find an option for your budget in a range of colours, materials and fastenings.
Etsy: Support local, LOADS of options for budget, colour, material, fastenings and even personalisation.
Also available in many high street retailers such as: Boots, New Look, Dunelm, Argos and more.
6. Migraine headwrap
I suffer from migraines because of my PMDD. So, this is a godsend for me; super cold, adjustable for pressure, stays in place and I can pull it down over my eyes for a blackout effect.
Also fabulous for hot flushes, for those of us on Prostap treatment and getting those chemical menopause side effects.
DID YOU KNOW?
“Research has shown that there is a significant overlap between PMDD and menstrual migraines. Hormonal fluctuations, particularly the drop in Estrogen levels before menstruation, are believed to trigger both conditions. Women with PMDD often report a higher prevalence of migraines, especially in the days leading up to their period.” – Belle health. 2024
This is backed up in the following sources:
NHS
The Migraine Trust
The National Library of Medicine
There are many variations of the migraine wrap these days, here a few of the best:
- My fave : Huggaroo
- Boots migraine headwrap. £16.99
- My Halos. £18.99
Tip: For when you are on the move or not ready to invest: Kool and Sooth Migraine Strips.
final thoughts
I hope these suggestions are helpful! In part two, I will be sharing recommendations on tackling:
- Crisis moments
- Anxiety/panic
- Dissociation/ grounding
- Therapeutic techniques for emotional regulation
- Hot flushes and more…
Until next time, please look after yourself. You are worthy of love, support, and comfort.
Kim xxx
