Why We Need to Talk About PMDD on World Mental Health Day

On a day like today, when the world comes together to raise awareness about mental health, it’s important to shine a light on a condition that often goes unspoken—Premenstrual Dysphoric Disorder (PMDD). For many women, PMDD is a debilitating condition that affects their mental and emotional well-being in profound ways. It's more than just "bad PMS"—it’s a serious mood disorder that can disrupt daily life, relationships, and self-esteem.

As someone who lived with undiagnosed PMDD for years, I know how isolating it can feel. The emotional rollercoaster, the overwhelming sadness, and the feeling of being completely out of control during certain phases of my cycle took a toll on my mental health. That's why, on a day dedicated to mental wellness, I want to share my story and help others understand the very real impact PMDD can have.

Talking about PMDD is not just important—it’s essential. Women need to know that they are not alone, and that help is available. Together, we can break the silence surrounding PMDD and ensure that more women have the support they need to thrive.

What is PMDD?

Premenstrual Dysphoric Disorder (PMDD) is a hormone-related mood disorder that follows a cyclical pattern. Symptoms typically emerge during the luteal phase of the menstrual cycle (the time leading up to menstruation) and ease within a few days after a woman's period begins. PMDD affects around 5.5% of women of reproductive age.

Although PMDD is closely linked to the menstrual cycle, it’s important to note that it is not caused by a hormone imbalance. Instead, PMDD occurs when the brain has an extreme negative response to the natural fluctuations of oestrogen and progesterone. 

Some common symptoms include:

• Severe mood swings, including feelings of hopelessness or anxiety

• Irritability and anger, often leading to conflicts with others

• Depression, sometimes with thoughts of self-harm

• Fatigue, low energy, or difficulty concentrating

• Sleep problems (either too much or too little sleep)

• Physical symptoms such as bloating, headaches, and breast tenderness

For those living with PMDD, these symptoms can become so intense that they disrupt daily life.

My Journey with PMDD

Looking back, I realised that for years, I had been experiencing these symptoms every month without understanding why. It wasn’t just "bad PMS"; there were days when I felt utterly out of control. Small things would set me off, and I’d find myself snapping at loved ones or retreating into myself, overwhelmed by sadness or anger.

Although I had basic knowledge of my cycle, it took a long 2time to connect the dots and understand that my symptoms aligned with PMDD. My diagnosis brought immense relief—it was empowering to finally have a name for what I was going through. But it also came with the realisation that I needed to find ways to manage the condition so that it wouldn’t dominate my life.

How PMDD Affects the Body

PMDD is believed to be caused by an abnormal reaction to the hormonal changes that occur during the menstrual cycle, particularly after ovulation. In those with PMDD, the fluctuations in estrogen and progesterone can have a profound effect on brain chemicals like serotonin, which regulates mood, sleep, and appetite.

While the exact cause of PMDD is still unknown, research suggests that it’s likely due to a heightened sensitivity to these hormonal changes. This sensitivity can trigger a range of symptoms, from mood disorders to physical discomfort, making it feel like your body and mind are out of sync during certain parts of the cycle.

Living with PMDD: Finding Balance and Support

Managing PMDD has been a journey of self-discovery, trial, and error. I’ve found that using cyclical self-care, understanding my body’s needs in each phase of my menstrual cycle, and adopting a holistic approach to wellness have been vital in finding relief. Some strategies that have helped me include:

• Tracking my cycle: Knowing when I’m entering the luteal phase allows me to prepare emotionally and physically.

• Essential oils: I use blends designed for emotional balance and hormonal support during my luteal phase (or Inner Autumn). My personal favorites include Bergamot, Geranium, Juniper, and Grapefruit.

• Magnesium and hormone support: Incorporating mineral-rich bath salts and supplements into my routine has helped ease some of the physical discomfort, especially during the challenging days of PMDD.

• Mindfulness and self-compassion: Learning to recognize my triggers and showing myself grace on tough days has made a world of difference.

PMDD can feel isolating, but you’re not alone. Sharing my story and hearing from other women has reminded me that we’re all on this journey together. Whether you’ve been officially diagnosed or are simply struggling with similar symptoms, it’s important to seek help, track your cycle, and explore self-care practices that can make your luteal phase—and life—more manageable.

You Are Not Alone

PMDD is real, and it can be overwhelming. But with education, self-care, and community, it’s possible to find balance. If you suspect you have PMDD or are already managing it, I encourage you to speak to a healthcare professional, explore natural support systems, and most importantly, be kind to yourself.

You deserve to feel whole, empowered, and supported throughout every phase of your cycle—and I’m here to help guide you on that journey.