10 Things You Can Do To Help With PMDD

10 Things You Can Do To Help With PMDD

PMDD (Presmenstrual dysphoric disorder) is a very severe form of PMS (Premenstrual syndrome). It affects around 10% of women and the symptoms disrupt daily tasks. Below are 10 things that you can do to help with PMDD!


Reduce your intake of alcohol. It can seem like it helps when you are really struggling, but like sugar, it’s short-term and can worsen your anxiety.

Bedtime Routine

Work on your bedtime routine. As we know, during ‘hell week’ it’s really hard to sleep properly, this is why it’s important to have a good routine for the rest of the time. Try to start winding down a couple of hours before you go to bed. No caffeine after noon. Try not to look at your phone during this time, if you do make sure you have the brightness turned right down. If TV helps you relax, then watch something you enjoy. However, try not to watch anything an hour before you go to sleep. Reading is a great way to start switching your brain off. Try to avoid anything sweet after 6 pm and your last meal by 7 pm. A good magnesium glycinate supplement in the evening really helps too. The hapihormones patch also contains valerian, an effective natural herb to help sleep.


Make sure you are getting regular exercise. If you exercise daily, then perfect! If not, it’s important that you start including something active in your day. It doesn’t have to be joining a gym or suddenly jogging! It can be as easy as a walk, natural light is always good for all of us. If you struggle to get out, then take a look at something you can use at home. A rebounder is a popular choice as it’s also great for our lymphatic system and digestion. You can also watch your favourite tv show when bouncing!


Try to reduce your stress levels. Easier said than done I know, especially during ‘hell week’. This is where taking natural supplements can help with PMDD. The hapihormones patch contains all-natural ingredients, many of which will help with stress and can be calming. It’s 100% natural so you don’t have to worry about anything. It also works transdermal, which means the ingredients go straight into your bloodstream and bypass your digestive system. Another great tip is to mindfully relax your body. We do not do this naturally, so it can take some practice, you can read about some PMDD relaxation techniques here, but the short version is: Whilst sitting or lying down, be conscious of the top of your head, imagine your head muscles relaxing, then work down to your jaw, open your mouth and relax your jaw, and move your mouth around if you need to. Then drop your shoulders and make them push down. Next is your hands, wriggle your fingers, and ensure nothing is clenched. Do the same with your feet. By now you should feel more at ease and now you can start with your breathing – big breaths in, big breaths out.


Look at your diet. We all know how much we crave sugar during our PMDD hell weeks, as hard as it may be, try to limit what you have and if you have to have something, try to avoid it later in the day. Stay away from really rich foods in the evening too, as this will affect your sleep. Try to stick with high proteins as this will help with tryptophan levels. Nuts are also great and bananas!


Watch your caffeine intake. Personally, we always recommend no caffeine after mid-day. Remember it’s not just coffee that contains caffeine. There can be caffeine in fizzy drinks, painkillers and sweets.


Nicotine. If you are a smoker, then try to stop or at least cut down. Again, not an easy task if you are a smoker as it can bring comfort. However long term it’s not good for you and if you are serious about beating PMDD, you need to be in fighting form both mentally and physically.

Social Media

Social media. Joining a group of like-minded women can really help. There are many super PMDD groups on Facebook - PMDD UK, there are a few to choose from and are really good if you feel alone with PMDD. IAPMD is also a great website and community to get involved with.


Talk! PMDD is not something that is hidden anymore, more people understand and will sympathise, you may be surprised at how many women are out there that suffer from PMDD.


Plan! One good thing about PMDD is that most of us know when it’s going to happen. Plan it in your diary and then don’t over-commit yourself during your PMDD hell week. It also helps with your stress levels as you are not worrying about letting people down or seeing anyone.

To read more on PMDD, and our own personal experiences take a look at www.hapihealth.co.uk

For a natural hormone supplement – hapihormones patch

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