Daily Mail journalists select and curate the products that feature on our site. If you make a purchase via links on this page we will earn commission – learn more
‘It’s not normal to feel like your period controls your life.’ When I heard those words, it was the final push I needed to make myself a doctor’s appointment.
I was at a hormonal health event hosted by Agora Health, where everything from menstruation to menopause, Polycystic Ovary Syndrome (PCOS) to endometriosis was discussed. I sat at the back, quietly hoping they could solve suspicions I had about my own menstrual cycle.
Ever since I started menstruating, I have been overly conscious of my period. I get every PMS (premenstrual syndrome) symptom going. The physical symptoms include cramps, tender breasts, headaches, lethargy, hot flushes, increased sensitivity to cold, irregular heartbeat, shortness of breath, disrupted sleep, the shakes, bloating, nausea and an appetite so large with food cravings so intense that I’ll devour anything in sight.
The mental symptoms, however, are the real problem, and are what drove me to see a doctor about Premenstrual Dysphoric Disorder (PMDD). Mood swings are expected during PMS, but the severity with which they swing for someone suffering with PMDD isn’t normal. I’ll be happy and full of energy one day, but the next I’m so low it feels like weights are attached to my ankles as I drag myself out of bed.
I get snappy and sensitive like many women during their cycle, feeling furious over something minor and crying over cute animals. But thoughts also race through my head so quickly that stopping them can feel like trying to catch a blustering wind in my hands. I get brain fog, which from what I understand, sounds similar to ‘baby brain’ in pregnant women, or ‘menopause brain’.
Everything is heightened. I’m indecisive on a regular day but during my luteal phase (the stage in the menstrual cycle before a period starts) it’s worse.
It’s as though my brain is filled with quicksand so anytime I get close to making a decision, the thought gets stuck in a sinkhole. The wind simultaneously continues to whip around inside my head so I’m also thinking of every possible issue that could arise for every possible option. I can step back and say, ‘don’t be ridiculous, just decide,’ while feeling as though the world will implode if I don’t make the right choice.
I forget to do things that are cemented in my daily routine, I get even clumsier than I already am. My anxiety increases, so much so that I’ve previously convinced myself I have ailments like kidney disease, sepsis, diabetes, a brain tumour, cysts and ectopic pregnancies – despite the fact it would have had to be an immaculate conception.
Kanika Banwait says the mental symptoms of PMDD, such as severe mood swings, prompted her to speak to a doctor
The exact causes of PMDD are not fully understood, but genetics, past trauma, stress, and underlying mental health conditions may increase susceptibility
I’ll tell myself everyone secretly hates me, that they talk about me behind my back, think I’m useless, that people – even my family – only pretend to like me. I think mean thoughts. I’ll look in the mirror and think myself grotesque.
I don’t even necessarily need a prompt; the dark clouds roll in as I remember a passing comment that was made five years ago, or how awful I am for eating half a cake in one sitting. I count myself very lucky I don’t have it so bad that I’ve ever had suicidal thoughts, like some PMDD sufferers do, and that I don’t get every symptom every month.
One of the first times I learnt about PMDD was via former Geordie Shore star Vicky Pattison, who suffers from the condition and is still frequently vocal about her experience with it.
PMDD is estimated to affect around 3-8 per cent of women of reproductive age. ‘It sits on the same spectrum as premenstrual syndrome [PMS] but is far more intense and, for many women, genuinely disabling,’ Dr Amina Hersi, women’s health expert and founder of PolyBiotics, explains.
It’s not caused by having ‘abnormal’ hormone levels but rather an increased sensitivity to the hormonal changes that happen each month, particularly fluctuations in oestrogen and progesterone. ‘These hormonal shifts affect brain chemistry, especially serotonin, which plays a key role in mood regulation,’ Dr Hersi says.
Grace Shaw, co-founder of Agora Health and hormone health coach, adds: ‘Although there is not one cause of PMDD it is believed that genetics, past trauma, stress, and underlying mental health conditions may increase susceptibility.’
Symptoms usually appear during the luteal phase of the menstrual cycle, around one to two weeks before a period, and can include: severe low mood or depression, anxiety, irritability, anger that feels out of proportion, sudden tearfulness, difficulty concentrating or feeling mentally foggy, fatigue, sleep disturbance and appetite changes or cravings. Physical symptoms are also common, including bloating, breast tenderness, headaches, and joint or muscle pain.
‘A key feature of PMDD is that symptoms improve rapidly once menstruation begins,’ Dr Hersi explains. ‘But the impact on mental health, relationships, work, and daily functioning can be profound.’
One of the things I found most difficult about PMDD was admitting I might have it in the first place. It was something I thought I should just get on with. I didn’t want to raise it as an issue out of fear of being considered weak or hysterical. Every time I read about it, I felt I could relate, but was too scared to admit there might be a problem.
When I finally went to the doctor to investigate the condition, I presented my symptoms and thoughts around what could be causing them, the main culprit being PMDD. The doctor asked if my hormones had been tested. They had, and the results were fine. She asked if my periods were regular. They generally are.
I was told I had two options: I could start taking a contraceptive pill, or I could take antidepressants. I didn’t want to take either, but what I really wanted was some commitment to establish what the actual problem was. It’s no good masking the symptoms while the cause of them remains untreated, dormant, waiting to strike again, stronger.
I pushed to get a proper diagnosis, but unsurprisingly there isn’t an established way of doing that for PMDD yet. An under-researched women’s health condition? Well, I never.
Instead, diagnosis is based on a consistent cyclical pattern of symptoms that occur before the period, improve shortly after menstruation starts, and are severe enough to interfere with daily life. ‘A GP will also want to rule out other conditions such as depression, anxiety disorders, thyroid disease, or perimenopause,’ Dr Hersi explains.
Over the years, I’ve tried countless things to help my PMS and PMDD. I can’t say I have scientific evidence to prove that it all works, but this is everything I do to help me feel in a more stable, bearable condition for the most part.
CBD (cannabidiol) may help with lowering stress and anxiety, as it has a potential calming effect on the central nervous system. I personally don’t feel it helps me sleep better, although some people report it does.
30 Capsules
Was 34.99
Shop
Ashwagandha is commonly used in Indian ayurvedic medicine. It’s also thought to help with anxiety by having a calming effect.
30 Capsules
Shop
5-HTP (5-hydroxytryptophan) is a precursor to serotonin. As PMDD is linked to serotonin sensitivity, some women report improvements in mood-related symptoms when using it but more research needs to be done.
120 Capsules
Shop
‘5-HTP should not be taken alongside antidepressants such as selective serotonin reuptake inhibitors (SSRIs) due to the risk of serotonin syndrome. Medical advice should always be sought before using it,’ Dr Hersi says.
Magnesium may help some PMDD symptoms by supporting the nervous system, improving sleep quality, reducing anxiety, and easing muscle tension. There is some evidence that it can help with mood changes, bloating, and headaches, particularly in mild to moderate cases.
180 Tablets
Shop
Lion’s Mane is a type of mushroom believed to have a range of potential benefits. I take it to help with brain fog, as it’s thought to help cognitive function and boost memory. Emerging research also suggests it could help with anxiety.
60 Gummies
Shop
Ditto capsules promise to help alleviate PMS and PMDD, so I tried them for a couple of months and was shocked at how much I felt they worked. They contain a number of ingredients, including magnesium bisglycinate, chromium, iron, chamomile, omega 3, vitamin B6 and more.
Shop
I take creatine as a regular exerciser anyway, but I’ve noticed my recovery is faster and I feel less lethargic, especially during my luteal phase, since I introduced it into my routine. Creatine supplements may provide some people with a significant cognitive boost, too.
250 Tablets
Shop
Speaking of exercise, I can’t live without it. I think I would either go completely insane or my head would simply explode if I didn’t do it regularly. When I feel anxious, I know I’ve got a build up of adrenaline so I prefer to do high intensity cardio. When I need to be slower, I’ll turn to Pilates, a walk or light weights instead. Outside of the luteal phase, I’ve incorporated more weight training and less cardio into my routine as more muscle can help regulate cortisol (stress hormone) spikes.
‘Physical activity increases endorphins, helps regulate stress hormones, improves sleep, and supports energy levels. During symptomatic phases, gentle to moderate exercise such as walking, yoga, Pilates, or strength training is often more helpful than high-intensity workouts,’ Dr Hersi advises.
I also started doing a lymphatic drainage routine daily to prevent soreness. Fluctuating hormones cause breast tissue to swell and trap fluid, which is what makes them sore and swollen. Before I started lymphatic drainage, my chest often got so sore it hurt to hug people. Women’s health content creator Sophie Richards was one of the first to show people how to do a quick and easy lymphatic drainage routine, racking up millions of views on the video, which has helped me massively.
There’s finally enough people talking about PMDD for me to accept it’s not normal to feel so consumed by my menstrual cycle. Doctors may tell you that your symptoms are normal, but you must persist if you think you could have PMDD. Women shouldn’t have to accept suffering as such a regular part of life, especially when it comes to a biological cycle we go through an average of 450 times in our lives.
If you think you could have PMDD, ‘the most important thing to know is that support is available and you don’t have to manage this alone. PMDD is a recognised medical condition, and taking early, informed steps can make a real difference’, Grace says.
‘One of the most useful first steps is keeping a symptom diary for at least two to three menstrual cycles. This helps establish whether symptoms are clearly linked to the menstrual cycle and resolve after the period begins,’ Dr Hersi advises.
Ask for a blood test to measure your hormones, at different stages of your cycle. Or Agora Health offer a blood test kit you can do at home, specifically for hormones. If you also have irregular, abnormally heavy periods, you should ask a doctor to get tested for conditions like PCOS and endometriosis.
