ADHD and PMDD = Hormonal Mayhem? Let’s Talk About It

July 14, 2025

So… after finding myself down a research rabbit hole around the connection between ADHD and PMDD, I’m spiralling in the best kind of way.

Because for once, it’s not just me.

If you’re someone who’s ever:

Felt like you’re doing okay… and then suddenly you’re crying in the kitchen because your pasta boiled over
Gone from feeling fine to questioning every life choice you’ve ever made in the space of a day
Been told you might be “a bit too sensitive”, "too loud", or "too much"
Thought maybe you had anxiety. Or depression. Or maybe you’re just not cut out for adulting…

…this might be a big moment for you too.

The Research Is In: ADHD and PMDD = A Real Thing

A study from Queen Mary University of London looked at over 700 women aged 18–34 in the UK. Here's what they found:

31% of women formally diagnosed with ADHD also met the criteria for PMDD
41% of women who showed signs of ADHD (but hadn’t been diagnosed) reported PMDD symptoms too
Only 9–10% of women without ADHD had similar premenstrual issues

Let that sink in. That’s a huge overlap, and yet most of us had no idea this was even a thing.

What’s Actually Happening In Our Bodies?

ADHD already affects neurotransmitters like dopamine and serotonin, the ones that help regulate mood, focus, and emotional stability.

Now add in the hormonal rollercoaster of your menstrual cycle, especially during your luteal phase (the week or two before your period), where oestrogen dips and progesterone rises, and boom 💥

The result?

Emotional outbursts 😭
Impulsivity and irritability 😡
Sleep problems 🌙
Brain fog ☁️
Major concentration issues 🧠

Your usual ADHD traits (diagnosed or not) suddenly go into overdrive. And if you didn’t already know you had ADHD? It can feel like you’re just… unravelling.

But Here's The Problem…

ADHD and PMDD have a lot of overlapping symptoms:

Emotional dysregulation
Mood swings
Insomnia
Irritability
Brain fog
Low motivation
Feeling like you’ve just been hit by a hormonal freight train

So what happens?

These symptoms often get brushed off. Misdiagnosed. Or worse, ignored completely.
(Been told it’s just PMS? Or that you need a holiday? Same.)

Even worse, if you’ve never been diagnosed with ADHD, your PMDD symptoms might be your first big clue that your brain works a little differently.

What Helped Me (And What Might Help You Too)

Let me start by saying: this is your permission slip to stop pushing through. You are not weak. Your brain and body just need a bit of a team talk.

Here are some ways to support yourself if you think you might be living with ADHD and/or PMDD:

1. Track Your Cycle Like Your Life Depends On It

Because some months? It really feels like it does.

Start tracking:

Your cycle (obviously)
Your mood
Energy levels
Focus
Sleep
Emotional reactions (especially to conflict or rejection)

I love pen and paper as it really helps me see the whole picture and my paper tracker works great.

✨ My FLO Method Workbook also includes an easy, zero-overwhelm way to support your PMDD in a way that actually makes sense.

2. Spot the Patterns

When you track over at least two full cycles, you might start noticing patterns like:

Big emotional shifts between Days 21–28
Productivity crashing right after ovulation
Brain fog arriving right on schedule like an unwanted guest

Knowing your patterns gives you a sense of control, and a way to explain what’s going on when you feel like you’re spiralling.

3. Support Your Nervous System

This is KEY. Whether you’re ADHD, PMDD, or both, your nervous system is on high alert during your luteal phase.

Try:

Slow walks outside
Magnesium baths
Nervous system resets (my workbook has loads!)
Saying no (and actually meaning it)
Low-pressure movement like stretching, yoga, or even just lying on the floor for a bit, trust me, it helps

4. Rethink Productivity (But Make It Personal)

One of the most helpful things I’ve ever done?
Start noticing how my energy, focus, and motivation shift throughout my cycle, and using that as a guide (not a rulebook).

For example, you might find that big creative projects, deep conversations, or tackling your to-do list feels easier in your Follicular Phase (Inner Spring) or Ovulatory Phase (Inner Summer). That’s often when energy and feel-good brain chemicals like dopamine and serotonin are more available.

But in your Luteal Phase (Inner Autumn)?
That might be when your brain starts craving quiet, your patience wears thin, and suddenly the idea of doing all the things feels impossible.

If that sounds familiar, you’re not alone, and it doesn’t mean you’re lazy or inconsistent. It means your cycle is asking for something different.

💛 The key?
Track how you feel week to week. Notice when you feel sharp, social, focused, and when you need softness, slowness, or more support.

You don’t need a rigid routine, just a rhythm that works with you, not against you.

5. Talk To Someone

If this research hit home, bring it to your GP, therapist, or Menstrual Cycle Mentor or ADHD specialist. Mention both PMDD and ADHD, because many professionals still aren’t taught to consider them together.

Ask about:

Talking Therapy
Cycle-aware therapy
SSRIs (like fluoxetine or sertraline)
ADHD medication adjustments during your cycle

You deserve individualised care, not a one-size-fits-all “just breathe through it” approach.

💛 Final Thought

You’re not making this up.
You’re not failing at life.
You’re not broken.

You might just be living in a body and brain that hasn’t been fully understood yet, and this research is finally starting to catch up with what you’ve felt for years.

The FLO Method Workbook has been made for you.
For the overwhelmed woman trying to keep it together.
For the sensitive soul who wants to understand herself.
For the neuro-spicy queen who’s ready to say “actually… I’m not okay right now.”

We’re not doing hustle culture in here.
We’re doing hormone honesty, nervous system safety, and finding a new way to thrive.

You in?

Love,
Kasi x

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