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What Is Premenstrual Dysphoric Disorder (PMDD)?

April 10, 2023

Liddy Carver

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Counselling

What Is Premenstrual Dysphoric Disorder (PMDD)?

Many of you may have heard of the term PMS and how it can affect women before and during their menstrual cycle. But what most don't know is that there are actually five types of premenstrual syndrome. So you've got PMS-A which focuses on anxiousness, PMS-H, which refers to hyper-hydration, PMS-C for cravings, PMS-P for the pain experienced during a cycle and PMS-D, which stands for depression.And there's also PMDD. PMDD is a combination of the above, making it the most severe form of premenstrual syndrome. So much so that it is often referred to as 'severe PMS'. As mentioned, it causes a range of emotional and physical symptoms every month, usually during the two-week frame before your period. Before I outline some effective treatment options, it's important to note that women from all walks of life can experience premenstrual dysphoric disorder (PMDD). But by understanding its symptoms and how to manage or combat them, you can significantly improve your quality of life.In this article, I will explore what PMDD is, the key symptoms of PMDD, and how therapy and self-care can make a huge impact in improving your mind and body's state during this time.

What is PMDD?

As stated above, PMDD occurs during the luteal phase of your menstrual cycle, which is around day 15 of a 28-day cycle and ends during the first stages of your period. If you didn't already know, the luteal phase is what prepares your uterus for pregnancy. The PMDD definition is characterised by severe emotional and physical symptoms, such as depression and fatigue.This chronic and debilitating condition affects a whopping 3-8% of menstruating women. And unfortunately, the exact cause of PMDD is still unknown, but it is thought to be related to hormonal changes during the menstrual cycle and an individual's sensitivity to these changes.

Premenstrual Dysphoric Disorder Symptoms

A PMDD diagnosis is determined by how severe your PMS symptoms are. These can be physical and emotional, often impacting one's daily life, relationships and overall well-being. Some common symptoms include:

  1. Mood swings
  2. Irritability or anger
  3. Depression
  4. Anxiety or tension
  5. Difficulty concentrating
  6. Fatigue or low energy levels
  7. Changes in appetite
  8. Sleep disturbances
  9. Bloating, tenderness to the breasts or joint/muscle pain

How Can Therapy Help with PMDD?

When it comes to how to treat PMDD, I have often found that person-centred therapy is one of the most effective treatments for managing its symptoms. PCT is designed to empower individuals to develop their own solutions to what they're facing, as opposed to the therapist guiding them. Alongside this, you will be given empathy, respect and acceptance from your therapist, ensuring that you feel heard and understood. This form of therapy offers a safe and supportive environment for individuals to explore their emotions and develop coping strategies. However, as there is no one-size-fits-all approach to treatment, I will always make it my mission to explore various techniques so that you get the most out of your sessions.These may include relaxation techniques, a process that encourages you to calm the mind and body. In turn, you will establish a focal point that distracts your mind from the emotional damage it's experiencing. As a specialist person-centred therapist, I have a wealth of knowledge and experience in supporting women with PMDD, and I will do whatever it takes to develop a personalised treatment plan tailored to your specific needs and symptoms.

Self-Care Tips for Managing PMDD

As well as therapy, there are several self-care practises that you can undergo that'll significantly help you to manage your PMDD symptoms. Here are some to consider:

  1. Regular exercise: As you may have been told, engaging in any physical activity can help to reduce stress and improve your mood. Additionally to this, exercise can massively alleviate the physical symptoms associated with PMDD too, including lack of sleep.
  2. Maintain a balanced diet: Working closely with the above, eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins can help stabilise your mood and energy levels. Therefore, counteracting your fatigue.
  3. Prioritise sleep: Combined with the above, getting a good night's sleep should become a simpler task. And by ensuring that you get adequate sleep, your PMDD symptoms will begin to reduce in scale. You should aim for 7-9 hours of quality sleep each night.
  4. Practise stress reduction techniques: There are a number of well-known stress relieving methods available to you. Techniques such as meditation, deep breathing, and progressive muscle relaxation, for instance, are fantastic for reducing stress and anxiety associated with PMDD.
  5. Stay connected: Remember, you're never alone. Reach out to your friends, family, or any support groups to share your experiences and how you're feeling. Speaking with people about how you feel and receiving encouragement from others who may be going through similar challenges or who simply care for you, can be very nurturing to the mind. It reminds you that you are not dealing with this issue alone.

Need a chat? I'm here to help.

Understanding what PMDD is and recognising its symptoms is the first step in seeking help and managing this potentially crippling condition. With the right therapeutic support from an experienced counsellor, like myself, alongside self-care practices, those who suffer from PMDD can significantly improve their quality of life. If you or someone you know is struggling with Premenstrual Dysphoric Disorder symptoms, now is the time to seek help.Over the years, I have had the pleasure of supporting women who suffer from PMDD and all other PMS types. I endeavour to listen, interpret and identify the treatment for each of my clients, ensuring that they feel a sense of relief and confidence each time they leave my safe space. If you would like to learn more about my person-centred therapy or book a session, get in touch with me today for a no-obligation chat on 07914 952723.

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