Tips For Dealing With PMDD

Premenstrual dysmorphic disorder (PMDD) is a problem I’ve always had but only just became aware of.

Almost every person with ovaries experiences some form of PMS before their period — mood swings, acne, bloating, and fatigue — but PMDD is PMS in overdrive. The symptoms are so severe that some doctors even recommend taking SSRIs two weeks before your period starts.

 

What is PMDD?

It is essentially much severe PMS symptoms. The disorder affects up to an estimated 5% of people who get their periods. Hormonal and serotonin shifts during a period are normal, but doctors are not sure what precisely causes the difference in severity for some people with vaginas than others. During the menstruation cycle, PMDD symptoms include fatigue, depression, anxiety, mood swings, binge eating, and more.

 

Due to lack of widespread recognition of PMDD (you won’t learn about it in most high school or college courses), I originally believed I felt depressed two weeks out of every month because it was a normal part of the ups and downs of life. Yet recently, I began to recognize that these feelings and symptoms reoccured in a pattern…

Symptoms would begin one to two weeks before I started my period, when I would start to notice changes in my mood. Normally I’d consider myself an optimistic person, however, when PMDD symptoms set in, I am overwhelmingly depressed. It is completely chemical — there is no particular situation that is making me sad or angry, I just am. It feels like I live under a blanket of anxiety and depression that can’t be lifted .The fatigue I experience cannot be fixed with large amounts of caffeine, I feel completely lifeless. 

The problem with being chemically imbalanced during this time is that the hormonal disruptions set the soil for bad thoughts to grow. These negative thoughts only attract more of the same, and soon enough I’m so buried in them it feels like I’ll never come out of it. 

These symptoms have caused problems with personal relationships because I feel like I have no control over my emotions. I avoid social functions because I have no desire to be around people because I’m afraid I will drain their energy and ruin the mood. When I experience these hormonal shifts, it feels like my identity is completely gone and I assume a different personality. My entire perspective changes and things that I usually find exciting and stimulating suddenly seem dull. The usual things I feel confident about on a daily basis somehow turn into insecurities. Put simply, I don’t feel like myself or anyone near it.

Two weeks out of every month is a lot of time to deal with something that can make you feel so low. I constantly have to remind myself that these symptoms will pass. 

Luckily, there are ways to deal with PMDD. Many doctors recommend taking antidepressants on the days that women experience symptoms. Personally, I’ve opted for the natural route by engaging in physical activity. Exercising will boost serotonin, a necessary chemical needed to help decrease PMDD symptoms. This is the first month I have tried consistently walking/running on the treadmill for at least 20 minutes, a few times a week. I can honestly say this month’s symptoms are less severe than those I’ve experienced within the past 8 months. So far, exercising is helping, but I am optimistic that as more awareness is brought to the disorder, more tried and true methods to relieve PMDD symptoms will be brought to light. Had I only known about this disorder years ago, I would’ve been able to reassure myself that this is just chemical, that I’m not spiraling out of control for no reason.

Everyone is different, but I’ve compiled some holistic tips for coping with PMDD:

 

Stay away from caffeine.

Caffeine can heighten your anxiety symptoms.

 

Drink chamomile tea and other supplements.

PMDD can cause severe anxiety, and chamomile has been proven to naturally combat anxiousness. Omega 3 supplements can also help balance hormones.

 

Steer clear of processed foods.

A lot of processed food contains additional hormones that may further disrupt the body’s natural hormone secretion, so it’s best to be cautious of what you eat when you’re experiencing symptoms. Try and stick to foods with healthy fats (avocados, fish, nuts, etc.), and maybe even go as far as taking a tablespoon of coconut oil each morning — it offers additional hormone balance.

 

Try to exercise.

Beyond the regular benefits from habitual physical activity, it also boosts your body’s serotonin levels — which can be crucial in combating depression brought on by PMDD symptoms.

 

Be kind to yourself.

Know your symptoms are not your fault and understand that your mental health can and will recover. Further demonizing your body and its reactions may exacerbate symptoms. These feelings aren’t permanent, and life will get better.

 

 

For more information on Premenstrual Dysphoric Disorder, click here.

If you believe you may be suffering from PMDD, your first step is to speak with a medical professional. 

 

Photos by Amanda Baker.