PMDD Tips: Surviving the Bad Days

Tips for Coping with PMDD

We prepare for days like these. We try to eat, sleep, exercise, meditate, and even breathe healthy. We take supplements. We take medications. We go to therapy. We do everything we can to be well. But still, the bad days hit. Now what?

Here are 16 tips from PMDD Warriors like you on how to cope with the bad days of PMDD:

Acceptance.
I acknowledge it’s Day ‘whatever’ and that’s why I’m feeling the way I am…take a deep breath and give myself as much compassion as I can muster. I try not to fight the ‘wave’ and do my best to go with the flow. I’ve noticed the less I judge myself, the better I feel and it seems the less PMDD has control over me.

Amber, 49

Do things that require less brainstorming. Something that you enjoy doing and listen to your favorite music all day long.

Mimi, 30

This day WILL pass. Be kind to yourself, try and get some fresh air, rest and reach out for a hug.

Helen, 44

Before it really kicks in, I remind myself that it is transitory. It helps me own it by seeing it as an unreal thing, like a really awful illusion…it’s getting easier.

Laura, 36

Sometimes I feel really disoriented and anxious and weird all over, which leads to feeling like I might pass out or that I’m out of my body. When this happens, I lie on my back on the ground and stick my feet up against a wall or anywhere they can rest above my body. Then, I breathe and play the game of noticing things with different senses. It helps to lay like this for 15 minutes or more and brings me back to center enough to feel like I can then make some food or take a walk without passing out from cramps or other fun PMDD feelings.

Gabby, 24

Avoid people who can easily wind you up.

Lynsey, 44

I try to sleep more, be easy on myself, and just allow myself extra time to bleed and release.

Miranda, 25

Take time to take care of yourself, whether it be through staying hydrated and eating healthy, creative expression, watching comfort movies, or just spending time alone.

Dove, 24

Some days are ‘survival based’. Often my mantras are “It is what it is,” (which I interpret as acknowledge the condition and do what you can) and “This too shall pass.” Just remember that the dysphoria is not a permanent state and things will get better – even if at times it doesn’t feel like it.

Melissa, 41

There’s always the breath. (And surgery. Get a doctor that takes you seriously.)

Anonymous, 39

20 mins on the treadmill doing a combination of brisk walking and jogging.

Ashley, 35

Kundalini yoga, along with juicing and adequate rest helps with my PMDD.

Jennifer, 38

Take yourself off to bed, sleep, rest, watch Netflix, eat what you crave and tomorrow will hopefully be easier.

Becky, 38

When the intense feelings come, find escapes by playing music that fills your mind.

Megan, 44

Refuse to believe the painful things PMDD tells you. PMDD may tell you that no one likes you, or that this pain will go on forever, or that this is your fault or so many other terrible things. Try your best not to listen. Don’t give those negative storylines the time of day, because the more we think about them, the louder they get. Don’t listen. You are loved, you are beautiful, you are strong. Regardless of which sentiments are true, choose to believe the ones that build you up, not break you down.

Brett, 23

I use Youtube to search for my specific feelings and that helps. I’ll listen to sad music. Honestly it’s like having my own pity party every month and accepting the feelings. I remind myself that the irritation, depression and suicidal thoughts are just the PMDD, it’s not really how I feel about life. Bullet Journaling is a GREAT way to get out all my plans, thoughts and even track my symptoms and stay on track. I’m also taking Paxil. I’m not planning to stay on it forever but I want to learn coping skills and self-discipline so hopefully, the medication gives me the platform to practice. I’m not sure if the chemical change will work the way I hope, but it’s worth a shot. All these things don’t completely take it away but it sure as hell makes it seem more bearable and shorter.

Alexis, 25

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Comments (2)

  • Nathalia 3 months ago Reply

    How do I deal with what feels like severe ovulation cramps. I’m having all the pmdd symptoms and it’s about half a week earlier than usual. I’m teaching my cycle and it seems I’ve been ovulating these last few days.

    I’m so sorry you’re having a lot of pain at ovulation. It can be really tough to deal with. Over-the-counter pain medication and heating pads are a couple things to try for relief. It may also be good to let your doctor know if the cramps are severe. Here’s an article to learn more: https://www.healthline.com/health/pregnancy/ovulation-pain#when-to-call-your-doctor
    I hope you feel better soon!
    ~Brett, Me v PMDD

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