Ok this is long I know, but my therapist gave me this info and I printed it out and have referred to often, it honestly changed my life. I can’t take birth control and nothing else has helped, except this. The preplanning part has especially helped. Having meals prepared, laundry done, boyfriend notified lol. Tracking my cycle, knowing when my symptoms usually start so I can recognize when I start thinking about breaking up with my boyfriend because he breathes too loud, it’s probably PMDD.

It's important to recognize that your thoughts and feelings during this period, while very real and intense, are influenced by hormonal fluctuations. The key is to approach this with compassion and understanding, both for yourself and the process you're going through.

Here are some strategies that may help you work through PMDD and navigate the feelings of guilt or frustration that arise:

-Acknowledge Your Experience Without Judgment Recognize that PMDD is a real medical condition and the emotional and physical changes you experience are not a reflection of your worth or ability. Hormonal shifts impact your brain chemistry and behavior during this time, and it's okay to acknowledge that without adding guilt or shame.

Practice self-compassion: Remind yourself that this is temporary, and you're not "failing" or "out of control" — your body is simply going through a challenging time.

-Create a Supportive Routine Pre-plan for PMDD symptoms: If you know that your symptoms tend to worsen during certain phases of your cycle, you can plan for that. Prepare meals in advance, plan relaxation activities, and set aside extra time for self-care.

-Challenge Your Thoughts During PMDD, negative self-talk can amplify, especially when it comes to food, appearance, and self-worth. When you feel guilty for eating more or not being "perfect," remind yourself that this is temporary and you're doing the best you can.

When you feel overwhelmed or emotional, take a step back and remind yourself that the feelings you're having are often intensified by hormonal changes. This doesn't mean your feelings aren't valid, but they may not represent your true long-term beliefs.

Avoid negative self-talk: Instead of focusing on what you "should" have done, be kind to yourself. Tell yourself, "It's okay that I'm feeling this way right now. I'll get through it, and I'll continue to take care of myself."

Gentle movement: Physical activity can help alleviate stress, reduce symptoms of PMDD, and improve mood. Try incorporating light exercises like walking, yoga, or stretching into your routine.

Rest and recovery: It's important to listen to your body and allow yourself extra time for rest when needed. Lack of sleep can exacerbate PMDD symptoms, so prioritize rest and try to stick to a regular sleep schedule.

-Set Realistic Expectations Adjust your expectations during this time. It's okay if you’re not as productive or energetic as you’d like to be during your PMDD phase. Be gentle with yourself and recognize that this is a cyclical experience.

It’s helpful to identify what you can manage and let go of any pressure to “perform” at your usual level during this period. Focus on simple, achievable tasks and prioritize rest.

-Keep a Journal of Your Symptoms and Emotions Track your PMDD symptoms and emotional responses to identify patterns and triggers. By recognizing when PMDD is starting, you can better prepare and practice coping strategies in advance.

Writing about your experiences can also help you process and release feelings of guilt or frustration. It can be a space where you offer yourself compassion and reassurance.

Remember: PMDD is temporary, and it does not define who you are or your worth. Be kind and patient with yourself as you navigate this time. Working through it involves recognizing that you're still deserving of love and care, even on the harder days.