1. Know Your Cycle, Plan Your Battles

PMDD isn’t random—it’s a cycle. And while we can’t exactly schedule life around it, we can work with it. Track your symptoms (apps like Flo or Belle are great), so you know when the rough days are coming. If possible, plan your workload accordingly—schedule deep-focus tasks for the ‘good’ days and leave the more mindless stuff for when your brain feels like mashed potatoes. And remember, during the other phases of your cycle, your productivity is heightened—so it all balances out in the end.

2. Talk to Your Work Bestie (or Your Boss, If You Feel Safe)

Not everyone’s workplace is super understanding, and not everyone wants to disclose PMDD at work. But if you have a supportive boss or a work friend who ‘gets it,’ a little heads-up can make a big difference. Something as simple as, “Hey, I have a health condition that makes some days harder than others—if I’m a little quiet, that’s why.” You don’t have to spill your whole medical history—just enough to create understanding and maybe score a little extra flexibility when you need it.

3. Build a PMDD-Proof Work Routine

A few small changes can make a big difference:

• Take Breaks (For Real). Step outside, do a few deep breaths, or scroll TikTok guilt-free for five minutes. Your brain needs the reset.
• Make Lists Your Best Friend. Brain fog is brutal—write everything down so you’re not relying on memory.
• Break It Down. Feeling overwhelmed? Just do the next tiny step. Then the next one. That’s it.

4. Office Self-Care Is a Thing

No, not bubble baths at your desk (though wouldn’t that be nice?). Little things can make work more bearable:

• Keep snacks nearby (hanger makes PMDD 10x worse).
• Wear comfy layers (because temp sensitivity is real).
• Noise-canceling headphones = lifesaver if sounds make you ragey.
• Keep a stress ball, fidget toy, or even a notebook for doodling to help with anxious energy.

5. Know Your Rights & Ask for What You Need

If PMDD seriously impacts your work, you might be able to request workplace accommodations. (Check out this blog on your work rights in Australia)  Depending on your job, this could look like:

• Flexible start times or remote work options
• Adjusted deadlines when symptoms peak
• Access to a quiet space for breaks

You’re not being ‘difficult’—you’re advocating for yourself. And you deserve support, full stop.

6. Job Anxiety & The Fact Folder

A lot of women with PMDD find their job anxiety peaks in the luteal phase. Suddenly, every email sounds passive-aggressive, every meeting feels like a test, and you’re convinced you’re about to be fired (even though you’re doing just fine).

One strategy that’s helped my clients? A Fact Folder. Keep a folder in your phone with emails where you were praised, positive feedback, and reminders of your achievements. When the anxiety kicks in, you have proof that you’re capable, valued, and not actually failing. It’s a simple but powerful way to ground yourself when self-doubt creeps in.

7. Have a ‘Luteal Phase Survival Kit’

Let’s be real—some days, you just need backup. Keep a little emergency stash in your bag or desk drawer with:

• Herbal teas (chamomile for calm, peppermint for nausea)
• Essential oils (lavender for stress, peppermint for headaches)
• Pain relief meds (because cramps wait for no one)
• A small journal (for brain-dumping intrusive thoughts)
• A cozy item (a scarf, a heating pad—whatever brings comfort)

8. It’s Okay to Find a Role That Works for You

If a traditional 9-5 setup doesn’t allow you to thrive, it’s okay to seek a more flexible role. Some people with PMDD find that remote work, freelancing, or jobs with adaptable schedules make a huge difference. Personally, working from home as a therapist has been the perfect fit for me. You deserve a job that supports your well-being, not one that constantly drains you.

9. Be Gentle With Yourself

PMDD can make you feel like you’re failing at work, but you’re not. You are dealing with a legit, medical condition while still showing up, doing your best, and making it through. Some days will be easier than others—and that’s okay. You don’t have to be perfect to be valuable.

Let’s Figure This Out Together

Managing PMDD at work is tough, but you don’t have to do it alone. If you’re looking for more tips, support, and a place where people actually understand what you’re going through, come join Support Circle. It’s a space filled with women who get it—because they live it too. Let’s make life (and work) a little easier, together. 💛