How to get through PMDD?

There are numerous ways to manage symptoms without medicine. For instance, you can try medication, practise yoga, or find other ways to improve your mood. Certain modifications in your diet may also bring relief. Besides, resources or support groups can assist you.

What is the best exercise for PMDD?

Exercises help increase the serotonin level in your brain. The most impactful physical activity you can go for is aerobics. Aerobics is a type of “cardio” or cardiovascular conditioning. It involves cycling, running, swimming, or walking.

Is there a blood test for PMDD?

As a mood syndrome, PMDD is not detectable through blood tests or imaging. However, your doctor may suggest a blood test to detect other possible causes of your symptoms, such as thyroid problems or altered hormone levels.

Understanding PMDD: Symptoms, Causes & How to Manage It

Do you ever feel like your body and mood undergo several changes just before a period? Well, you are not alone in this. But for many, the physical and emotional change can be more than just trouble. If you can relate to this, then you might be going through Premenstrual Dysphoric Disorder (PMDD).

What Is PMDD?

PMDD is a more persistent and intense form of premenstrual syndrome (PMS), recognised as a mood disorder. It significantly affects both physical and emotional health in the days leading up to menstruation. Unlike PMS, which may cause mild discomfort, PMDD symptoms are intense and can interfere with relationships, work, and overall well-being.

PMDD can affect anyone with a menstrual cycle, including those who identify as women, non-binary, or gender non-conforming.

PMDD symptoms are commonly linked with hormonal fluctuations. These fluctuations are a part of the luteal phase of your menstrual cycle (the two weeks before your period). It is not only bloating and irritability. It’s a mental and physical rollercoaster that can feel overwhelming.

Understanding The Symptoms

Experiencing overwhelming sadness, sudden mood swings, or severe irritability in the weeks leading up to your period may be a sign of Premenstrual Dysphoric Disorder (PMDD). Unlike the mild discomfort or emotional shifts often associated with PMS, PMDD can bring intense symptoms that interfere with daily functioning and overall well-being.

Here are the most common symptoms you might experience:

Mood Swings: You may feel intense sadness, anger, or irritability that seems irrelevant to the situation.
Depression: Feeling detached or overwhelmed can be common during the luteal phase.
Extreme Fatigue: No matter how much sleep you get, you feel energy drained.
Physical Symptoms: You could go through joint pain, headache, digestive issues, and sleep disturbances.

The symptoms usually occur after ovulation and disappear once your period starts. However, they can cause significant disturbance during that time. If you are experiencing intense symptoms, including mood swings that might interfere with your daily activities, it may be time to discuss PMDD with your doctor.

What Are The Reasons Behind PMDD?

The exact causes of PMDD are currently unknown. However, it is believed to be linked to hormonal fluctuations during the menstrual cycle. These hormonal imbalances can impact neurotransmitters in the brain, like serotonin, which plays a major role in regulating mood.

If you experience depression or irritability just before your period, it’s not all in your head. The hormonal fluctuations affecting your mood and overall well-being are real.

Furthermore, people with a history of anxiety, depression, or a family history of mood disorders are more likely to experience PMDD. Lifestyle factors, including high levels of stress, can also play a vital role in intensifying symptoms.

How To Diagnose PMDD?

If you suspect that you might have PMDD, tracking your symptoms is the first step toward understanding the condition. Physicians typically look for consistent patterns over several months to make a diagnosis. It’s important to note both the physical and emotional symptoms you experience each month, especially before and after your period.

Your healthcare professional may ask for your Daily Record of Severity of Problems (DRSP), which helps quantify your symptoms. By monitoring how these symptoms affect your daily life, you can assist your doctor in determining whether you have PMDD or if another condition may be contributing.

Treatment Options for PMDD

PMDD is treatable and manageable, but not medically considered "curable" at this time. There are several options to help control the condition. You can get personalised treatment plans based on your overall health and the severity of your symptoms. Here’s what to expect:

Lifestyle adjustment

Making certain lifestyle changes can significantly help alleviate PMDD symptoms.

Exercise: Daily physical activities can enhance mood, boost energy levels, and reduce anxiety. A regular yoga session or a walk can also make a significant impact.
Dietary Modifications: A balanced diet including fruits, vegetables, whole grains, and lean proteins can prevent mood swings by stabilising blood sugar. Refraining from drinking alcohol and caffeine can also be effective.
Sleep Routine: It is necessary to follow a steady bedtime routine. Prioritise reducing screen time before sleep. This helps create a peaceful sleep environment.
Stress Management: Meditation, deep breathing, and mindfulness help lower stress levels. They can also ease the emotional intensity of PMDD.

Medications

In extreme scenarios, lifestyle modification alone might not be sufficient. Medications can help in such situations.

Antidepressants: Selective serotonin reuptake inhibitors (SSRIs) are often considered to treat mood-related symptoms of PMDD. These medications help balance serotonin levels in the brain, reducing anxiety and improving mood.
Hormonal Treatments: Hormone therapy or birth control pills can help regulate hormonal fluctuation that triggers PMDD symptoms. This may be especially effective if your symptoms are related to hormonal changes in your menstrual cycle.
Pain Relievers and Anti-inflammatory Drugs: Common pain reliever medicines can help with physical symptoms like joint pain, headache, and bloating.

Therapy and counselling

For those struggling with the psychological and emotional impact of PMDD, counselling can be a valuable option. Speaking with a counsellor or therapist can provide significant support. Cognitive-behavioural therapy (CBT) has proven particularly effective in managing mood disorders, helping individuals develop practical strategies to cope with emotional symptoms.

Coping Approaches and Support

PMDD management requires several lifestyle changes, self-care, and professional support. Joining a support group can also be a great way to connect with others who understand your experience. Talking openly about your experience and learning from others can provide support, comfort, and valuable coping approaches.

You should also remember that PMDD doesn’t define you. With proper treatment, you can manage your symptoms and live a fulfilling life without being controlled by PMDD.

PMDD is a real, medically recognised condition. If you are experiencing the symptoms, it’s important to consult with your healthcare expert. Multiple treatments and resources are available to assist you in managing the condition. Whether through therapy, medication, or lifestyle change, you can always find a way to regain control of your life.

If you can relate to these situations, the best thing you can do is track your symptoms and consult a doctor. They can help you determine the available treatment options.

FAQs on Understanding PMDD: What You Need to Know

How to get through PMDD?
There are numerous ways to manage symptoms without medicine. For instance, you can try medication, practise yoga, or find other ways to improve your mood. Certain modifications in your diet may also bring relief. Besides, resources or support groups can assist you.
What is the best exercise for PMDD?
Exercises help increase the serotonin level in your brain. The most impactful physical activity you can go for is aerobics. Aerobics is a type of “cardio” or cardiovascular conditioning. It involves cycling, running, swimming, or walking.
Is there a blood test for PMDD?
As a mood syndrome, PMDD is not detectable through blood tests or imaging. However, your doctor may suggest a blood test to detect other possible causes of your symptoms, such as thyroid problems or altered hormone levels.