Premenstrual Dysphoric Disorder: How to Help Yourself and Others

While you may have heard of Premenstrual Syndrome, also known as PMS, many are unaware of a more severe form called Premenstrual Dysphoric Disorder (PMDD). After being added to the latest edition of the DSM, this disorder is now recognized and acknowledged as a depressive disorder but is unique in that there are many physical symptoms to look out for as well. PMDD is important to understand in order to spread education and awareness, as it can be debilitating for some. 

PMDD versus Premenstrual Syndrome

It can be difficult to distinguish premenstrual syndrome (PMS) from PMDD since there are many overlapping symptoms. The main difference between PMS and PMDD is the severity and impact of the symptoms, specifically mood symptoms. The APA states that PMDD, “leads to severe emotional symptoms, such as anger, anxiety, depression, and mood swings, in the week or 2 weeks before the period begins.” While the exact cause of PMDD is unknown, there are several factors that could put people at an increased risk. John Hopkins states that people are at risk for PMDD if they have a family history of PMS and PMDD, a family history of mood disorders, have experienced less access to education surrounding management and treatment options for PMDD, and smoke cigarettes. 

How Loved Ones Can Provide Support to Someone with PMDD

There are various ways to support someone with PMDD, similar to other mental health challenges. Mind, a UK charity organization, states numerous ways to provide help to loved ones: take it seriously, try to understand, be patient, reassure them, plan around their monthly cycle, support them to seek help, and look after yourself. Many find support and validation through therapy, medication, and support groups. NAMI has support groups all over the nation that have support groups for friends and family who support individuals with mental health conditions. Education and awareness regarding this disorder can lead to destigmatization and compel individuals to get help. 

Self-Care Tips and Resources for PMDD and Premenstrual Exacerbation

Help is available for those who struggle with PMDD or Premenstrual Exacerbation (PME), a disorder in which chronic illness symptoms become intensified before or during a period. Beyond support groups, therapy, and medication, it is important to find one’s own path to self-care. This could look like anything from meditating every morning to drinking a set amount of water each day or more. HelpGuide suggests individuals suffering from PMDD to track their menstrual cycles, manage stress, get plenty of rest, maintain a healthy diet, seek out support from others, and focus on your wellness. The National Institute of Mental Health relays that, “Self-care can play a role in maintaining your mental health and help support your treatment and recovery if you have a mental illness.” If you or someone you know is struggling with mental health, it is advised to seek professional help and engage in self-care.