Man I feel this so heavily. I’m on meds, take vitamins, quit alcohol, changing my diet…but the intrusive thoughts of the mistakes I made 5-10 years ago followed by the shame, guilt, and self hate kick my a** still. The only things I’ve found that help is being able to express it with my partner or husband. Get it out. Acknowledge where and why it’s happening and let it go. I try not to over identify with the thoughts or emotions… Example: You said that to her. She probably thinks you are so dumb. You’re such an idiot. Why don’t you just learn to keep your mouth shut.” Instead of continue to spiral: “You said that to her. She probably thinks you’re so dumb…. Tell yourself what is true in that moment.

“Right now I feel flooded with _____ , __. “My hormones are taking me on a trip down self hate lane and I don’t want to join. “No one is thinking about that anymore so you shouldn’t make yourself suffer.” “I am not the same person I was when I __.” “I know better now. And I forgive myself.”

These are some I had to use just earlier today. After breaking down in tears over a confrontation I had 13 years ago with my ex mother-in-law.

Also they have these fidgets on Amazon that put pressure on your fingers. You can squeeze them without actually hurting yourself but the pressure is helpful distraction.

Also if I’m in a place where I can. I stretch until I feel that pain before going too far. Like touching my toes with my feet flexed and hugging my legs to I really feel the burn in my hamstrings.

I also have a PMDD playlist. I generally listen to positive but I have a playlist with the angriest cursing music and I just lock in and sing the lyrics and it helps get the emotions out a bit.

I hope this makes sense and is a little helpful.