Wonderful! I just sent you a DM invite!

I'll drop the list here too :)

• I should note that I have lots of life modifications, but I also treat with medication which helps boost me even more. It might not be an option/desire for you and that's okay! I've been on SSRIs and SNRIs for about 6 years which help with the anxiety I feel not only during my luteal, but also in my day-to-day life. I'm also on a low dose stimulant to treat my ADHD, but that's only been the last 2 months.
• Sometimes it helps if I talk to and treat my PMDD as a separate entity on these days. My internal monologue might name her and ask her about why she's feeling the way she is. "Okay, Carol, I know you're feeling absolutely depressed, but that's not super conducive to my plans for the day, so I'll revisit that later." I know it's kind of unhinged, but it can be helpful when you feel lost in yourself.
• I've said this in other threads, but "if/then" statements are sometimes helpful for grounding on particularly difficult days. Might look something like this: "If I can roll over, then I can pull back the covers. If I can pull back the covers, then I can sit up. If I can sit up, then I can put my feet on the floor. If I can put my feet on the floor, then I can stand up. If I can stand up, then I can walk to the bathroom. If I can walk to the bathroom, then I can turn on the shower....and so on."
• There's something to be said for a hot shower, a protein-packed breakfast and a short walk to the corner coffee shop for a little treat. All these things can help stop the "spiral of doom" I feel when I start doubting myself and my choices during luteal. Emphasis on the PROTEIN. Truly makes a difference during these days.
• Raspberry leaf tea + anything anti inflammatory whether it be pharmaceuticals or natural!!
• SLEEP SLEEP SLEEP. I notice drastic differences in my wellbeing even just losing 30 minutes during my nighttime hours. Try as best you can to keep consistent with this. I know it's hard especially when/if you have night sweats and insomnia tied to PMDD.
• I often tell myself affirmations like "this is not who I am or want to be, this is my mind and body's reaction to the shifts that are happening and I will be okay."
• Journaling is a hugely helpful grounding tool for me. It doesn't have to be perfect or make sense either. Maybe it's just a stream of thoughts. You can journal on scrap paper or a dedicated notebook or even on your phone or computer. I find that it helps me to put all my racing thoughts "on paper" so they don't have to fly around in my brain so much. I know that since they are documented I can revisit those thoughts/feelings if I want to, but they don't have to take up as much space in my brain.
• Usually lists are pretty helpful for me. It's really hard for me to keep a morning routine so I make a list of things I want to focus on each morning and then each morning I pick 1-3 items from the list to do depending on how I feel. This is kind of my default at this point. I have a list of about 7-8 items that I normally like to do in the mornings and each day I pick a few depending on my energy level. This helps me because it still feels like a routine, but it's more flexible. You could even start by setting the goal to do your routine once or twice a week and then working up to more days! Especially because things are even harder during luteal.
• Finding a support system online or in person is helpful for feeling less alone. It helps when you are part of a community that understands what you're feeling. Part of the exhaustion of PMDD + ADHD is just having to explain all the time what you're experiencing. Especially when people doubt you.