It was all fun and games when I used to talk about PMSing in high school with my little friends—until I was diagnosed with PMS’ older sister from hell. I want to give a shoutout to all the warriors out there battling PMDD. You are not alone. I see you, I hear you, and I stand with you!
For those of you who don’t know, let me introduce you to PMDD.
What is PMDD?
Premenstrual Dysphoric Disorder (PMDD) is a severe, often debilitating form of premenstrual syndrome (PMS) that wreaks havoc on your emotional, mental, and physical health. It’s not just feeling a little cranky or bloated—it can flip your entire world upside down. The intensity of PMDD’s symptoms goes beyond typical PMS, leaving you unable to focus, emotionally dysregulated, and physically exhausted. For many of us, it's a monthly battle that impacts every aspect of life.
Causes of PMDD
Research into PMDD is ongoing, but several factors appear to contribute to its onset:
Hormonal Changes: Variations in estrogen and progesterone levels directly influence mood and emotional regulation, often triggering PMDD symptoms.
Genetic Factors: Some studies suggest that genetics may play a role in making certain individuals more prone to PMDD. Around 30-40% of people with PMDD report a family history of the disorder.
Environmental Influences: Stressful life circumstances, trauma, or chronic stress can exacerbate PMDD symptoms.
The connection between hormones, genetics, and environmental stress is complex, but it’s clear that PMDD isn’t just “in your head” – it’s a real, physical and emotional battle.
How Many Women Are Diagnosed with PMDD?
It’s estimated that 3-8% of women of reproductive age are diagnosed with PMDD. However, the reality is that many more women suffer in silence, undiagnosed and unheard. For some, PMDD doesn’t get recognized as a real condition, and they’re told it’s just part of being a woman. It's time to change that. PMDD needs to be recognized, treated, and taken seriously.
My Experience with PMDD
In the days leading up to my period, I experience intense intrusive thoughts. I become overly critical of myself, and my suicidal ideation (SI) reaches an all-time high. The emotional turmoil makes cramps feel like a cakewalk. Even as a therapist, I struggle every single month while also managing endometriosis.
PMDD brings waves of depression, irritability, anxiety, and total exhaustion. On top of the mental challenges, I deal with severe physical symptoms like bloating, headaches, and fatigue. It’s a lot, and yes, some days, I feel like being a woman is a curse, but I’ve realized it’s not my womanhood at fault. I’m learning to fight back and cope with PMDD in healthier ways, but let me tell you—it’s still a bitch.
What Can Friends and Family Do?
If you know someone with PMDD, your support means the world. It’s important to recognize that the emotional rollercoaster, the physical pain, and the mental challenges are real. Don’t minimize their experience by saying “It’s just PMS” or telling them to “snap out of it.” Validate their feelings, listen to them, and offer practical help when needed. Sometimes just being there to say, “I see you, I hear you, and I’m here for you” can make all the difference.
It can also be helpful to give space when needed, understand that they might not have control over their emotions during a flare-up, and encourage self-care strategies, like meditation or journaling. Offering empathy, and even offering to help with everyday tasks, can go a long way.
Holistic Approaches I Am Trying
While the struggle is real, I am on a mission to take back control with holistic approaches that are helping me fight this battle head-on:
Dietary Changes: Adopting a Mediterranean diet with more fiber and whole foods to support hormonal balance.
Natural Supplements: Ashwagandha, turmeric, lion’s mane, magnesium, and omega-3 fatty acids to support my mental and physical well-being.
Movement Practices: Yoga, strength training, and foam rolling to keep my body moving and release stress.
Developing a PMDD Coping Plan: Crafting monthly strategies to track symptoms and tackle them proactively.
Essential Oils: Leveraging aromatherapy to calm my nervous system and ease emotional distress.
Meditation & Mindfulness: Practicing guided meditation to stay grounded and combat the chaos.
Therapeutic Support: Seeking therapy and cognitive behavioral techniques to navigate the emotional highs and lows.
Education & Advocacy: Continuously learning about PMDD and speaking up for myself and others.
Words of Encouragement
If you’re struggling with PMDD, know that you are not weak, and you are not alone. You are facing a battle that many don’t understand, but you have the strength to overcome it. Self-compassion, patience, and resilience will carry you through the hardest days. Reach out for support, educate yourself, and don't be afraid to ask for what you need.
You Are Not Alone
This is a battle, but I refuse to give up. I might stumble, but I will rise every time. And so will you. If you’re interested in joining a support group, please feel free to email me at info@healingarrowsllc.co.
Together, we are stronger. Let’s continue to break the silence and make our voices heard.
Signed,
A therapist who struggles with PMDD and Endometriosis.
PMDD Overview and Diagnosis:
Freeman, E. W., Rickels, K., & Sondheimer, S. J. (1996). Premenstrual dysphoric disorder: A critical review. Archives of Women's Mental Health, 3(2), 75-84. https://doi.org/10.1007/BF02539152
Research on PMDD and Genetics:
Epperson, C. N., Steiner, M., Hartlage, S. A., Eriksson, E., & Schmidt, P. J. (2012). Premenstrual dysphoric disorder: Evidence for a new category for DSM-5. American Journal of Psychiatry, 169(5), 467-470. https://doi.org/10.1176/appi.ajp.2012.11050756
PMDD and Its Impact:
Yonkers, K. A., O'Brien, P. M., & Eriksson, E. (2008). Premenstrual syndrome. The Lancet, 371(9619), 1200-1210. https://doi.org/10.1016/S0140-6736(08)60527-9
Holistic Approaches for Managing PMDD:
Winer, R. L., & Morehead, M. (2016). The effectiveness of complementary and alternative medicine therapies for premenstrual syndrome and premenstrual dysphoric disorder. Journal of Women's Health, 25(4), 370-378. https://doi.org/10.1089/jwh.2015.5272
Statistics on PMDD:
Tschudin, S., & Bitzer, J. (2010). The impact of premenstrual disorders on women’s lives. Journal of Psychosomatic Obstetrics & Gynecology, 31(1), 1-7. https://doi.org/10.3109/01674820903546438
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