What can you do yourself to manage PMDD?

There are a number of things you can do yourself to make your premenstrual symptoms more manageable. We have put together an overview that you can use as a starting point. The theory is relatively easy, but applying it effectively can be difficult. Therefore, take it step by step at your own pace.

Track your symptoms

Monitoring your symptoms can enhance self-awareness and help you determine if they are related to your menstrual cycle. By doing so, you can predict when you'll feel good or bad and adjust your schedule accordingly. During weeks when you're not feeling well, plan minimal activities and prioritize self-care. In weeks when you're feeling good, take advantage of the opportunity to venture out and explore.

There are several ways to do this: on paper, in a journal, or using an app. In practice, this can be quite challenging, especially when you're feeling mentally unwell. So don't set your expectations too high – you don't need to do this perfectly every day. The most important thing is to recognize patterns and become more aware of your symptoms.

Accepting

When you notice that you're feeling down, it's important to acknowledge and accept it. Many women continue to adhere to their busy daily schedules, which can cause them to burn out. Your body is trying to signal that something is wrong, so it's crucial to listen to it.

Reach out

If you need help, don't be afraid to reach out. Asking for assistance takes courage and can be a difficult step to take. You might consider finding some Facebook support groups as a starting point. These groups can provide a source of support and understanding since many women go through similar issues. Additionally, you can schedule an appointment with your primary care physician, gynecologist, or psychologist to discuss your concerns and explore your options for managing your symptoms.

Do yoga, practice mindfulness or meditate

It is crucial to make time for yourself, and activities such as yoga, mindfulness, or meditation can be beneficial. Practicing meditation can give you the ability to manage your racing thoughts, but it takes practice to master. You have the option to download meditation apps, watch YouTube tutorials, or find a nearby instructor to help you get started.

Go outside

Get some fresh air and take a walk outside to clear your mind. Even a short stroll can work wonders.

Make a list

Make a list of five things that calm you down, such as taking a warm bath, watching your favorite series, cuddling with your pet, calling a friend, taking a short walk, or retreating to a quiet space. Keep the list handy, like in the notes on your phone, so you can refer to it when you're feeling overwhelmed. Start with one item and see how it helps.

Nutrition

Research shows that caffeine, smoking, refined sugars, and alcohol are linked to increased PMS symptoms. Try drinking plenty of water and eating fruits and vegetables to support your mental health.