Menstruation. Once a taboo topic, it is now openly discussed on various platforms, from morning television to books about puberty and even off-Broadway plays. Many people no longer view menstruation as a source of embarrassment or a subject to be hidden from public view. We’ve come a long way, and this open dialogue is crucial for understanding and addressing menstrual-related health issues.
Premenstrual Syndrome (PMS)
As society has become more comfortable talking about menstruation, jokes about having your period or experiencing premenstrual syndrome (PMS) are common. You might laugh or groan at the comments and continue with your day until your cycle brings some typical PMS symptoms:
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Fatigue
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Bloating
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Cramps
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GI discomfort
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Breast tenderness
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Headache
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Food cravings
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Irritable mood
Around 90% of individuals who menstruate experience some or all these symptoms. Usually, with a little extra self-care and self-compassion, you can move through your cycle with minimal disruption to your daily life. Recognizing these symptoms and understanding that they are common can help you manage them more effectively.
Premenstrual Syndrome or Premenstrual Dysphoric Disorder?
If you experience painful or difficult periods, consulting a medical provider to understand the triggers is important. However, what if your premenstrual symptoms are extreme? Many PMS symptoms are bothersome and cause discomfort, but sometimes they are so severe they may indicate another condition called PMDD, or premenstrual dysphoric disorder.
Understanding PMDD
PMDD is incredibly debilitating. It may include any or all the symptoms experienced in PMS but can also involve severe, debilitating symptoms such as:
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Severe depression or anxiety
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Extreme emotional swings
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Difficulty concentrating
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Losing interest in normal activities
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Behavioral outbursts that impact relationships
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Sleeping too much or difficulty sleeping
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Uncontrollable food cravings
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Extreme lethargy and fatigue
One of the significant differences between PMDD and PMS is that PMDD impacts your ability to function at work, school, and even in relationships. It’s incredibly taxing and can severely affect your quality of life. Unlike PMS, which may cause discomfort but is generally manageable, PMDD can make everyday tasks feel insurmountable.
Possible Causes and Risk Factors
The exact cause of PMDD isn’t fully understood, but several factors may contribute:
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Hormonal Changes: Fluctuations in estrogen and progesterone during the menstrual cycle can affect mood and overall well-being. Some individuals may have an abnormal reaction to these changes, which can trigger PMDD symptoms.
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Genetics: There is a genetic basis for hormonal sensitivities in PMDD. A family history of PMS, PMDD, depression, postpartum depression, or other mood disorders can increase your risk.
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Serotonin Levels: PMDD may be linked to changes in serotonin levels, a brain chemical that affects mood. Lower serotonin levels can lead to depression, anxiety, and other symptoms.
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Stress and Trauma: Chronic stress and a history of trauma or abuse can increase the risk of developing PMDD. Stress management and mental health support are crucial for those affected.
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Lifestyle Factors: Smoking, poor diet, and lack of exercise can exacerbate PMDD symptoms. Making healthy lifestyle choices can help manage symptoms.
Diagnosing PMDD
To diagnose PMDD, symptoms must be present between five and eleven days before your period for at least two consecutive months. Tracking daily symptoms on a calendar, a digital spreadsheet, or a period tracking app can provide you and your clinician with an accurate picture of your experience. This tracking is crucial because it helps distinguish PMDD from other mental health conditions that may have similar symptoms but different underlying causes.
Treatment Options for PMDD
Fortunately, treatment options for PMDD are available and can significantly improve your quality of life. While consulting a gynecologist is helpful, seeing a mental health clinician can also be beneficial. Here are some effective treatments and strategies:
Self-Care Activities
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Exercise: Regular physical activity can help reduce the severity of PMDD symptoms. Exercise releases endorphins, which can improve mood and reduce stress.
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Balanced Diet: A balanced diet can help manage symptoms. Focus on whole foods and avoid excessive sugar and caffeine, which can exacerbate symptoms.
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Hydration: Staying hydrated is essential for overall health and can help mitigate some physical symptoms of PMDD.
Professional Help
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Counseling and Therapy: Mental health professionals can provide strategies for coping with the emotional and psychological aspects of PMDD. Cognitive-behavioral therapy (CBT) and other therapeutic approaches can be effective.
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Medication: SSRIs (selective serotonin reuptake inhibitors) are often prescribed to help manage PMDD symptoms. These antidepressants can be highly effective in reducing the severity of symptoms.
Lifestyle Adjustments and Strategies
Incorporating lifestyle adjustments and self-care practices can play a significant role in managing PMDD. Here are some additional strategies:
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Mindfulness and Relaxation Techniques: Practices such as yoga, meditation, and deep breathing can help reduce stress and improve emotional regulation.
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Sleep Hygiene: Ensuring you get enough quality sleep can help manage fatigue and improve overall mood.
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Support Systems: Engaging with support groups or talking with friends and family about your experiences can provide emotional support and reduce feelings of isolation.
Long-Term Management of PMDD
Managing PMDD is often a long-term process that requires ongoing attention and care. Here are some tips for long-term management:
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Regular Check-Ins: Schedule regular appointments with your healthcare provider to monitor your symptoms and adjust treatment plans as needed.
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Consistent Routine: Maintaining a consistent routine with regular sleep, exercise, and eating habits can help stabilize your mood and energy levels.
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Stress Management: Developing effective stress management techniques can help you cope with the emotional aspects of PMDD.
Seeking Help
The practitioners at Mindful Mental and Behavioral Health PLLC are here to help you determine whether you’re experiencing PMDD or another condition. If you suspect you have PMDD, contact or schedule an appointment today. Our team is here to support you every step of the way in navigating a healthier, more balanced life, free from the debilitating effects of PMDD.
