5 Therapist Recommended Tips to Deal With PMDD

PMDD or Premenstrual Dysphoric Disorder is a more severe form of PMS. Symptoms may begin a week or two before menstruation and usually disappear once your periods start. 

Millions of menstruating individuals worldwide struggle with managing symptoms of PMDD. Besides the emotional and physical toll, there are financial burdens of PMDD as well. Hence, seeking professional help can sometimes be a necessity. 

Here are some therapist-recommended tips to supplement your journey of coping with PMDD:

How to Cope With PMDD Symptoms

No single approach can be completely effective for managing symptoms of PMDD. Often, mental health professionals will recommend a combination of different interventions to help with your condition.

Symptom tracking 

Before you get a formal diagnosis of PMDD, you will need to track your symptoms for at least two months. An overview of your symptoms can not only help your healthcare provider understand your condition better, but also helps rule out any other conditions. 

Aside from helping your healthcare provider, tracking your symptoms can also help you identify specific triggers and find resources that help you feel better. By tracking changes in your symptoms across different cycles, you can also see how far your condition has progressed. Our self-care app makes it easy to track your moods throughout the day, and across the month.

Finding support

Depressive symptoms of PMDD can often make us feel alone, but there are ways to find support. With the help of online support groups, you can connect with those who are facing the same struggles. These communities not only help you connect with others, but also learn from their experiences. 

Online support groups are a great way to understand your condition better and gather some helpful information. From tips to managing your condition to knowing where to look for help, a community is a crucial resource. 

Also read: Conquering Loneliness

Lifestyle changes

Your therapist will likely recommend lifestyle changes as one of the first steps in managing PMDD. Practising healthy self-care habits such as dietary changes and daily exercise can go a long way in managing your symptoms. Not only does regular exercise help in improving your mood, but it also helps your overall well-being.

Dietary changes, such as reducing your sugar, salt, and dairy intake, can help with both physical and psychological symptoms. Low but more frequent intake of carbohydrates, can also help improve your mood as it may trigger changes in your serotonin levels, a.k.a., the feel-good hormone.

Cognitive Behavioural Therapy

Among various psychological approaches, Cognitive Behavioural Therapy is the most effective when it comes to various mood disorders. Similarly, CBT for PMDD can be an effective tool. 

With Cognitive Behavioural Therapy techniques, individuals learn to reframe their negative thought patterns. By replacing negative thoughts with more realistic ones, individuals can deal with the depressive symptoms of PMDD.

Relaxation Techniques

As individuals often need to juggle various responsibilities while dealing with PMDD, relaxation techniques can help balance emotional strain.

In some cases, relaxation techniques can work better than CBT in helping with PMDD symptoms. With relaxation techniques, individuals learn to identify their body’s automatic responses to specific stimuli or events and work on changing these patterns. Generally, these techniques help with the psychological symptoms of PMDD as they help reduce your heart rate, making you feel more relaxed and less irritable. 

Also read: How Much Stress Is Too Much

Speaking to a medical professional

While therapeutic interventions can be helpful for your mental health, a combination of psychotherapy and medication is the most effective in dealing with PMDD. If you need more assistance in dealing with the physical symptoms of PMDD, it may be best to speak to a medical professional.

Also read: What To Expect From a Psychiatric Consultation

PMDD is a complex condition, but with an effective treatment plan, you can know how to deal with it. Ensure that you keep your mental health professional updated on your progress so that they can adapt your plan accordingly.