What Is PMDD? A Guide to Understanding It

Have you ever noticed a specific time each month when everything feels heavier, harder, and more overwhelming—almost like someone flipped a switch? You might be dealing with Premenstrual Dysphoric Disorder (PMDD).

PMDD is a condition that can turn what’s already a challenging time into something completely debilitating. It’s not just about physical discomfort; it’s an intense combination of emotional and physical symptoms that can leave you feeling like a stranger to yourself. The good news? You’re not alone, and understanding PMDD is the first step to regaining control.

How Does PMDD Show Up?

PMDD symptoms tend to appear in the luteal phase of the menstrual cycle—the one to two weeks before your period. For many, this time feels like an emotional and physical rollercoaster that’s impossible to get off.

Some common signs include:

• Feeling irritable, angry, or overwhelmed
• Intense sadness or even hopelessness
• Fatigue so heavy it feels like walking through wet cement
• Aches, pains, or sensitivity that seem to come out of nowhere
• Brain fog or struggling to focus
• Intrusive thoughts that aren’t “you”

If any of this feels familiar, you’re not imagining things, and you’re certainly not “too sensitive.” These symptoms are real, and they deserve attention.

Why Does PMDD Happen?

No one chooses PMDD, and it’s not something you can just power through. While the exact causes aren’t fully understood, it’s thought that PMDD happens because your body is especially sensitive to hormonal shifts during your cycle.

It’s not about the hormones themselves being “bad” but how your body reacts to them. Imagine your emotional dial getting turned up to maximum—everything feels more intense, and even small things can feel unbearable.

How Do You Know If It’s PMDD?

If you’ve been feeling this way for a while, you might wonder if it’s just stress, burnout, or something else entirely. The key to understanding PMDD is timing. Symptoms usually show up in the days or weeks before your period, then ease once it starts.

To figure it out, try tracking your symptoms over a couple of months. Write down what you’re feeling and when it happens—it can help spot the pattern and make it easier to get support. If you’re unsure how to start, I’ve created a PMDD Symptoms Tracker to help you keep everything in one place.

What Can You Do About PMDD?

PMDD can feel like it takes over your life, but there are ways to manage it. You don’t have to face it alone or feel like this forever. Here are some steps that can help:

• Small daily wins: Think gentle movement, nourishing meals, or setting boundaries when you need rest.
• Emotional support: Talking to someone who gets it can make all the difference, whether it’s a counsellor, a trusted friend, or a support group.
• Practical tools: I’ve created resources like the 6 Steps to PMDD Relief guide and a Rage Rescue Audio Guide to help you navigate the tough days.

The important thing is to remember that there’s no “one size fits all” solution. It’s about finding what works for you. In my experience, I find clients thrive with a combination of medication and lifestyle changes but it takes some time to get the balance of both just right. 

You Deserve to Feel Understood

PMDD can make you feel out of control or like you’re failing at life, but that couldn’t be further from the truth. Recognising that your symptoms are real and valid is a huge step forward.

If this sounds like your experience, I’m here to help. Download the Cycle Synced Self-Care Guide to start building a plan that supports you or book a PMDD Relief Session for personalised support. You don’t have to navigate this alone.