Self-care tips for PMDD
PMDD is a serious disorder that can have total control over your life. Unfortunately, we still don’t have any treatments for PMDD specifically, but there are various things - like taking medication - you can do yourself to lessen the impact of PMDD and take back some control. Honestly, these self-care tips don’t work for everyone. Do what’s comfortable for you and don’t stress if it’s not helping you. It might work if you try something else first and come back to it later.
“It’s ok not to be ok”
Talk about it
It might feel a bit weird or embarrassing, but talking about it with someone you trust can really help. It could be that one friend or your sister, but also don’t forget about your close colleagues or supervisors. There’s still a taboo surrounding conversations about the cycle and topics related to it. But you’re making it even harder on yourself by not speaking up about your problems. The fact that someone listens to you and validates your struggles can already make you feel so much lighter. It’s also a win-win for you because this way your friends, family and colleagues are also aware of your issues and this might make it easier to seek (more) help. Do you have those moments where you absolutely don’t want to hear from or speak to anyone? Maybe you can try to let others know you’re having a tough time through a private social media post, this way you can still be connected to friends and family without actually having to talk to them.
It might be a good idea to have a conversation with your kids and share information about PMDD with them. This can help your kids understand why there are moments you lose your temper or just can’t get out of bed. Keep their age in mind and try to use simple words if it’s necessary. Reassurance is good for a child so try to not only talk about the negative aspects of PMDD, but also try to use words like “mom needs to rest once in a while to feel better” to explain what you need in a gentle way. And don’t forget to be kind to yourself as well. If your kids have any questions just try to answer them as honestly as possible.
Seek medical help
This could be a challenge because PMDD is complicated and not a lot of people know about it. Since PMDD is so complex, a personalized treatment involving multiple experts is often necessary. The first step is usually going to your GP, so it’s helpful to check if they have any experience when it comes to PMDD. You should also check if your gynecologist has any experience, since it’ll save you a lot of frustration if you’re treated by someone who has dealt with this before.
Reach out to like-minded people
For some people it’s a lifesaver to join a support group and talk to other people who experience similar things as them. You can not only exchange experiences, but also tips and treatment methods in these support groups. It’s always nice to know that you’re not dealing with this alone. For example, www.pmddnederland.nl has a Facebook support group you could join. It’s important to remember that nobody wants to experience an unpleasant or unsafe situation, so we do advise you to be careful when picking a group to join!
Get to know your own cycle
To be honest, everyone should read this advice, not just the people suffering from PMDD. By tracking your cycles you can get to know your own cycle better. Keep a diary for a few months and write down the things you notice about yourself, such as certain mental or physical symptoms, changes in your discharge, or your mood during the month. When you know your own cycle and the associated feelings and symptoms, you can adjust your life accordingly. So for example, don’t make stressful plans at times when you know you won’t be in perfect shape. Do something relaxing with your time instead, like taking a bath, reading a book or just doing absolutely nothing.
In order to properly support yourself at times you’re not at your best, we advise you make plans for those times when you actually feel good and have the energy. It can be useful to know what kind of help you would like to get and from whom. It makes a lot of difference if the people around you know what to do if you feel downright awful and don't know what to do anymore…
More insight into your cycle? Check ourarticleabout how your cycle is divided into four seasons in which we give you tips for each season!
Take care of your emotions
There is no such thing as a stress-free life, but it’s definitely helpful to lower your stress levels. It’s best not to plan stressful things during the period when you feel the worst. And no, planning around bad times is not crazy at all. You’ll notice that if you stick to this you will get used to it in no time.
Another thing that’s very helpful is doing relaxation exercises. We know it might feel a bit weird to have to practice this when you’re not used to it, but trust us, when you put in the effort it is definitely going to help you to relax faster.
Don’t stay at home, but go outside. Surrounding yourself with nature and being in nature helps you to relax even more and also helps you connect with nature and yourself.
Mindfulness is the new hype and is, if it’s up to us, here to stay. When you practice mindfulness you learn to live more in the moment. This is something we often forget with all the things we ‘have to’ do these days. Mindfulness can also be helpful during depressive episodes and that is precisely what you can suffer from with PMDD. Worth a try right!?
Do you want to read more about this? Read our article about mindfulness and depressive feelings here.
Physical health
Sleep! Try to maintain a regular sleep schedule. Enough sleep is important so you have the energy to deal with everything coming on your path head-on. If you don’t get enough sleep you’ll most likely notice it immediately, because you’re often more irritable and are more easily thrown off your game.
Your diet also influences how you feel and how intense you experience symptoms. Try to eat healthy and varied food with as little processed food as possible. A stable blood sugar level has a positive influence on your mood and energy level. So lay off the fizzy drinks and candy for a while, it’s not gonna make you feel better!
Try to exercise! Although exercise might not be on your mind at all due to your physical and/or emotional symptoms, maybe it’s just the thing that will make you feel better!
You don’t have to go all out, but do some easy stuff to get you going like taking a walk, doing yoga or cycling. You’ll feel more fit, sleep better and it helps against depressive feelings.
Do you want to read Linda’s experiences with PMDD? Read the interview here.
