HELP YOURSELF

What can help me?

If you have been diagnosed with PMDD or believe this is something that you are struggling with, below are some compassionate and gentle approaches you can take to lessen its impact. Also, if you have not received a diagnosis and are questioning whether this is something you have, your GP, Doctor or Psychiatrist might ask you to complete a diary of your symptoms over a period of two to three months. They request you do this to see if your symptoms are reoccurring and to also review how severe and impactful your symptoms are on you and your life. Get ahead and complete these before visiting them! Below are two different diaries which you can download and print for free. 

It can be a good idea to complete dairies monthly, anyway, to see if new self-care routines, therapies, exercises and medications etc., have a positive or negative impact on your monthly symptoms. Managing PMDD does go through a period of ‘trial and error’, so keeping track of your daily symptoms can be a good way to reflect the effectiveness or changes you make in your lifestyle. 

Diaries to download:

Daily-Record-of-Severity-of-Problems-

Menstrual Diary to Monitor Premenstrual Symptoms

1. Prioritize Self-Care

  • Listen to Your Body: Pay attention to your energy levels and mood. If you’re feeling tired or overwhelmed, give yourself permission to rest without guilt.
  • Practice Gentle Movement: Engage in activities like yoga, stretching, or walking. These can help reduce tension and improve mood without putting extra stress on your body.
  • Nourish Yourself: Eat balanced meals with plenty of fruits, vegetables, whole grains, and lean proteins. Consider reducing caffeine, sugar, and alcohol, as these can sometimes exacerbate symptoms.

2. Create a Soothing Environment

  • Make Your Space Comfortable: Surround yourself with things that bring you peace, like soft blankets, calming scents, or gentle lighting. Create a sanctuary where you can retreat when you need comfort.
  • Engage in Relaxation Practices: Incorporate practices like meditation, deep breathing exercises, or mindfulness into your daily routine. These can help calm your mind and ease emotional distress.
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3. Set Boundaries

  • Communicate Your Needs: Let those close to you know what you’re going through. Explain that you may need extra understanding or space during certain times of the month.
  • Pace Yourself: It’s okay to say no to social events or activities that feel overwhelming. Prioritize what’s most important and be kind to yourself when setting limits.

4. Seek Emotional Support

  • Talk to Someone You Trust: Sharing your feelings with a friend, family member, or therapist can provide relief and help you feel less isolated.
  • Join a Support Group: Connecting with others who understand what you’re experiencing can be incredibly validating and supportive.

5. Practice Self-Compassion

  • Be Gentle with Yourself: Acknowledge that PMDD is a medical condition, not a personal failing. Treat yourself with the same kindness and understanding you would offer a friend in a similar situation.
  • Celebrate Small Wins: On difficult days, celebrate any small achievement, even if it’s just getting out of bed or taking a shower. Every step counts.

6. Consider Professional Help

  • Consult a Healthcare Provider: If your symptoms are severe, it’s important to seek medical advice. A doctor can help you explore treatment options, including medication or therapy, to manage your symptoms.
  • Explore Therapy: A therapist can help you develop coping strategies, address any underlying emotional issues, and provide ongoing support.

7. Maintain a Symptom Journal

  • Track Your Cycle: Keeping a journal of your symptoms can help you anticipate when PMDD might affect you most. This allows you to plan ahead and make adjustments to your schedule or self-care routine.

8. Engage in Joyful Activities

  • Do What Makes You Happy: Whether it’s reading a good book, watching your favorite movie, or spending time with loved ones, make time for activities that bring you joy and comfort.

9. Be Patient with Yourself

  • Understand that Healing Takes Time: Managing PMDD is a journey, and it’s okay if you don’t have all the answers right away. Be patient with yourself as you find what works best for you.

10. Remember You’re Not Alone

  • Acknowledge Your Strength: Remind yourself that you’re doing your best in managing a difficult condition. You are resilient, and it’s okay to seek help when you need it.
Help with Premenstrual Dysphoric Disorder, PMDD help and advice, PMDD support, help with PMDD symptoms, PMDD help for women, help with PMDD