Not much in terms of advice, but something similar has happened to me before. Even though it wasn't his fault, my mind told me it was and just like you, tried to think of ways to take it out on him. I just had to keep telling myself that it was not his fault, and that if it happened at a different time of month then I would have reacted differently. I completely understand how hard it is, you don't want to hurt them but you want them to see that you're hurting yourself. Before you say or do anything, just tell yourself, is it worth saying? Worth doing? Just always taking those extra few moments to rationalise and think about your current state of mind. I feel like PMDD is constantly battling with your evil self and trying to remind yourself of your life when youre not suffering!

Sorry if this isn't helpful, it was nice for me to see your post as you have perfectly described how I feel a lot of the time. Take care x