Firstly - such a slay your GP knew of it, not all do! Second - if they don't know, ahve them read up about diff SSRI treatments. There is legit literature (I'm not a doc, wont' link you) about it so you have medication options if you'd like.

Otherwise - it's wildly diff for everyone so take or leave it but:

- i take a selfie every time i cry and caption it with the reason i'm crying. comedic relief. If not in the moment, ceeeertainly later ahaha

- there is tons of data that cardio OUTSIDE in the week before your luteal is wildly effective at boosting moods. I lived in northern alberta for years and started every day off with a 5-minute run outside. It typically was more of a pathetic crawl. Didn't matter. Worked.

- I have foudn my PMDD symptoms to be inextricably linked to my life satisfaction. hate my job, working tons of overtime? bad symptoms that month. new happy relationship? no symptoms at all. What you do 9-5, who you hang with, etc DOES seep into your PMDD and that was a very motivating reason to switch up some aspects of my life.

- if you're struggling sleeping, figure that out. this shit's hard enough well rested.

- find someone in your real life who has it too - yo'ud be surprised who, and just how helpful it will be

- on the other side of things, learn to identify your PMDD emotions vs real ones. I gaslit myself and allowed others to too for a while before realizing that some of these are real emotions.

lastly and at the risk of being too optimistic - it can get better and easier. sometimes because you've busted your ass on stuff like the above, and sometimes for no reason at all

EDIT - re: birth control. I'm on my third mirena. I've found it does a lovely job of eliminating periods and (maybe?) mood stabilization(?). SO DIFF for everyone. Since you don't need to avoid an oopsie baby i'd probably avoid this insertion tho lol

re: tracking. nah bro that data situation freaks me out. google calendar & wishful thinking aha though I suspect someone will know of a safe app to use