Can You Manage PMDD With Self-Care?

Learn why self-care is important for dealing with PMDD and self-care strategies to make the luteal phase more manageable.

Living with premenstrual dysphoric disorder (PMDD) is extremely emotionally taxing. Unlike the usual premenstrual syndrome (PMS) that many people experience, PMDD causes intense mood swings, crippling anxiety, and deep depression that can interfere with relationships, work, and overall mental health. 

Looking for relief from PMDD symptoms, including understanding how to care for oneself before, during, and after the luteal phase, is essential. Here is an explanation of effective PMDD self-care strategies, such as lifestyle changes and treatment options to nutrition, exercise, and emotional support, to help manage the symptoms and reclaim a sense of balance in daily life.

What is PMDD? And why is PMDD self-care important?

PMDD is a more severe and debilitating form of premenstrual disorder than PMS, marked by intense emotional symptoms that can significantly disrupt daily functioning and relationships. So, PMDD self-care is crucial for managing recurring emotional and physical symptoms. Without it, symptoms can escalate, potentially leading to intense mood shifts, depression, anxiety, and, in some cases, suicidal ideation. In fact, the American Psychiatric Association classifies PMDD as a mental health disorder, and it can co-occur with or worsen other mental disorders, such as bipolar disorder or depressive disorder.

People who suffer from PMDD often go through a range of mixed emotions and feelings, experiencing high-functioning days followed by waves of intense distress. Proper self care provides a buffer against this by regulating stress levels, enhancing resilience, and supporting hormonal balance through daily habits.

The importance of tracking PMDD symptoms

Tracking PMDD symptoms is an effective way to identify patterns, prepare for mood shifts, and communicate more effectively with healthcare providers. Keeping a journal of symptoms or using a daily mood tracker app to log emotional symptoms, physical changes, and stress levels is beneficial for understanding these symptoms. By documenting symptoms for at least two consecutive cycles, people can be better equipped to distinguish between premenstrual exacerbation (worsening of existing conditions) and core PMDD symptoms. Here’s a list of some symptoms to track. 

• Mood changes, and the levels at which you feel emotional shifts
• Physical symptoms (like breast tenderness, fatigue, etc.) 
• Sleep and appetite shifts 
• Suicidal ideation 

If you’re experiencing suicidal thoughts or are in danger of harming yourself, this is a mental health emergency. Contact The Suicide & Crisis Lifeline 24/7 by calling or texting 988.

What are PMDD self-care activities?

PMDD self-care activities focus on mood regulation, hormone support, and stress reduction. Here are some of the most helpful tips for PMDD self-care.

1. Daily journaling 

Daily journaling is a powerful self-care tool for managing PMDD symptoms. Writing each day helps people process emotional surges, track mood patterns, and identify triggers during different phases of their cycle. By putting their thoughts and feelings into words, journaling creates space for reflection and emotional release, reducing overwhelm and increasing self-awareness. Over time, this practice can help recognize early signs of PMDD symptoms, empowering people to respond with compassion and proactive care.

2. Yoga or stretching 

Incorporating yoga or gentle stretching into a daily routine can be a valuable part of PMDD self-care, especially for managing pain and stress. These practices help release physical tension, ease cramps, and promote relaxation through mindful movement and deep breathing. Yoga also supports nervous system regulation, which can reduce anxiety and emotional intensity. Even a short session each day can improve mood, increase body awareness, and provide a grounding sense of calm during the most challenging days of someone’s cycle.

3. Guided meditation 

Guided meditation is another effective tool for emotional regulation in PMDD self-care. By focusing attention and calming the mind, it helps reduce anxiety, irritability, and emotional overwhelm, often triggered by hormonal shifts. Practicing guided meditation, even for just a few minutes a day, can create a sense of inner stability, making it easier to respond to intense feelings with clarity and compassion. Additionally, it can enhance emotional resilience, improve focus, and support a deeper connection to one’s body and needs throughout their cycle.

4. Connection with a support group 

Connecting with a support group can offer needed validation and resources for those managing PMDD. Sharing experiences with others who truly understand what people are going through can reduce feelings of isolation and self-doubt. Support groups provide a safe space to express emotions, ask questions, and exchange coping strategies. Whether online or in person, these connections can foster empowerment, offer practical advice, and remind people that they’re not alone in their journey toward healing and balance.

How can nutrition and supplements help?

Targeted nutrition and dietary supplements can be useful in alleviating PMDD symptoms by supporting hormonal and neurotransmitter balance. Here’s a list of a few: 

• Calcium and magnesium, which may reduce physical discomfort and mood swings 
• Vitamin D to support immune function and possibly alleviate depression symptoms
• Omega-3 fatty acids, which have anti-inflammatory and mood-regulating effects
• Complex carbs to promote serotonin production for mood balance

What are the medical treatment options for PMDD?

In some cases, medical treatment options for PMDD may be required when lifestyle changes alone aren’t enough. These include hormonal therapies, antidepressants, and cognitive therapies designed to target the root cause of symptoms. A tailored plan for symptom management from a qualified healthcare provider can offer substantial relief. Here are some of the common medical treatment options.

1. SSRI antidepressants

SSRI antidepressants can be an effective treatment for PMDD because they help regulate the brain’s serotonin levels, which are closely linked to mood, anxiety, and emotional stability. SSRIs work by increasing serotonin availability, helping to smooth out these emotional fluctuations. For many people, SSRIs can significantly reduce the intensity of PMDD symptoms, either when taken daily or just during the luteal phase of the menstrual cycle, depending on each person’s needs and medical guidance.

2. Birth control pills

Birth control pills can help treat PMDD by stabilizing hormonal fluctuations, particularly by suppressing ovulation. The hormonal shifts that occur after ovulation, especially changes in estrogen and progesterone, are thought to trigger PMDD symptoms. By preventing ovulation, birth control pills can create a more consistent hormonal environment, reducing mood swings, irritability, and physical symptoms that often occur in the luteal phase.

3. GnRH agonists

Gonadotropin-releasing hormone agonists, or GnRH agonists, can be used in severe cases of PMDD to temporarily halt ovarian hormone production. These medications work by suppressing the menstrual cycle and putting the body into a reversible menopausal state, effectively stopping the hormonal fluctuations that trigger PMDD symptoms. By shutting down estrogen and progesterone production, GnRH agonists can provide significant relief from severe mood and physical symptoms. However, because they also reduce hormone levels dramatically, they are typically used short-term and may be combined with low-dose hormone add-back therapy to manage side effects like bone density loss or hot flashes.

4. CBT (cognitive behavioral therapy)

On the therapeutic side of treatment, cognitive behavioral therapy (CBT) can be valuable for easing PMDD symptoms because it helps reframe intrusive thoughts and build healthier coping strategies. PMDD can intensify negative thinking and emotional reactions, making everyday challenges feel overwhelming. CBT works by identifying unhelpful thought patterns, challenging their accuracy, and replacing them with more balanced perspectives. It also teaches practical skills for managing stress, improving emotional regulation, and reducing the impact of mood swings.

How to prepare for the luteal phase

Knowing how to properly prepare for the luteal phase, which occurs 10–14 days before menstruation, reduces symptom intensity and supports emotional regulation. Here are some preparation strategies to help when most PMDD symptoms appear.

1. Create a PMDD care kit 

Creating a PMDD care kit can be a very helpful way to manage symptoms and promote self-care. Include items that provide comfort and relief, such as heating pads for soothing cramps, snacks that are both nourishing and satisfying and a journal for emotional release and reflection. Adding herbal teas like chamomile or peppermint can also help by supporting relaxation and digestion. By having these items easily accessible, people can take proactive steps to ease physical discomfort, calm their minds, and practice self-compassion when PMDD symptoms are at their peak.

2. Communicate needs and boundaries 

Communicating needs and boundaries during the worst of PMDD symptoms is important for maintaining emotional and physical well-being. Setting boundaries, whether it’s asking for more space, reducing social obligations, or requesting extra help, can protect one’s energy and reduce stress. It’s also important to be honest and assertive about needs while also understanding that loved ones may not fully grasp the impact of PMDD. By proactively communicating limits and asking for support, people can better navigate relationships and create a more manageable environment during the luteal phase of their cycle.

3. Plan quiet, soothing activities 

Planning soothing activities, like reading, watching movies, or doing crafts, can be a great way to manage PMDD symptoms. These activities offer a way to distract and calm the mind, providing a healthy escape from emotional overwhelm. Engaging in something one enjoys helps to relax the nervous system, reduce stress, and improve mood. Whether it’s getting lost in a good book, watching a comforting movie, or focusing on a creative craft, these activities can create moments of peace and joy during the luteal phase, helping to restore balance and bring comfort with harsh symptoms.

How Charlie Health can help

If you or a loved one is struggling with premenstrual dysphoric disorder, Charlie Health is here to help. Our virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing your mental health is possible. Fill out the form below or give us a call to start healing today.