All about Premenstrual Dysphoric Disorder, along with strategies to manage it.
All about Premenstrual Dysphoric Disorder, along with strategies to manage it.
Savvy Psychologist is hosted by Dr. Monica Johnson. A transcript is available at Simplecast.
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As a psychologist, I often encounter patients who struggle with various emotional and physical challenges. One condition that frequently comes up is Premenstrual Dysphoric Disorder (PMDD). This condition can significantly impact a woman's life, but understanding its symptoms and knowing the strategies that can help manage it can make a world of difference. Today, I want to share insights on PMDD, its symptoms, and effective strategies based on the latest research.
Welcome back to Savvy Psychologist, I'm your host, Dr. Monica Johnson. Every week on this show, I'll help you face life's challenges with evidence-based approaches, a sympathetic ear, and zero judgment.
What is Premenstrual Dysphoric Disorder (PMDD)?
PMDD is a severe form of premenstrual syndrome (PMS) that affects about 3-8% of women of reproductive age. Unlike PMS, which can cause mild to moderate symptoms, PMDD is characterized by intense emotional and physical symptoms that can interfere with daily activities and relationships. The symptoms typically occur during the luteal phase of the menstrual cycle—the time between ovulation and the start of menstruation—and subside once menstruation begins.
Symptoms of PMDD
The symptoms of PMDD are both emotional and physical. They can vary from person to person but often include:
Emotional Symptoms:
Severe mood swings: Sudden feelings of sadness, hopelessness, or extreme irritability.
Depression: Intense feelings of sadness or despair.
Anxiety: Heightened feelings of tension or nervousness.
Anger or irritability: Increased conflicts with others, often feeling out of control.
Difficulty concentrating: Trouble focusing on tasks or making decisions.
Physical Symptoms:
Fatigue: Feeling unusually tired or lacking energy.
Sleep disturbances: Difficulty sleeping or sleeping too much.
Bloating: Abdominal discomfort or swelling.
Breast tenderness: Painful or swollen breasts.
Headaches: Frequent or severe headaches.
Joint or muscle pain: General body aches or pains.
Causes of PMDD
While the exact cause of PMDD is not fully understood, it is believed to be related to hormonal changes during the menstrual cycle. Fluctuations in estrogen and progesterone can affect neurotransmitters in the brain, such as serotonin, which play a crucial role in mood regulation. Women with PMDD may be more sensitive to these hormonal changes, leading to severe symptoms.
Strategies to Manage PMDD
Managing PMDD often requires a multifaceted approach. Here are some evidence-based strategies that can help:
1. Lifestyle Modification
Regular Exercise: Engaging in regular physical activity can help reduce stress, improve mood, and alleviate physical symptoms. Aim for at least 30 minutes of moderate exercise, such as walking, swimming, or yoga, most days of the week.
Healthy Diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help stabilize blood sugar levels and improve overall well-being. Avoiding caffeine, alcohol, and sugar can also help reduce symptoms.
Some research studies also suggest that calcium, vitamin B6, magnesium, and omega-3 and omega-6 supplements can be helpful. If you think your diet may be affecting your PMDD, consider seeing a nutritionist or dietician for more guidance on how to adjust your eating habits.
Adequate Sleep: Prioritizing good sleep hygiene is crucial. Aim for 7-9 hours of quality sleep each night. Establish a regular sleep schedule, create a relaxing bedtime routine, and ensure your sleep environment is comfortable.
2. Stress Management
Mindfulness and Meditation: Practicing mindfulness and meditation can help reduce anxiety and improve emotional resilience. Techniques such as deep breathing exercises, progressive muscle relaxation, and guided imagery can be beneficial.
Therapy and Counseling: Cognitive-behavioral therapy (CBT) is particularly effective in managing the mood-related symptoms of PMDD. CBT helps identify and change negative thought patterns and behaviors, providing healthier ways to cope with emotional challenges.
3. Medications
Antidepressants: Selective serotonin reuptake inhibitors (SSRIs) are often prescribed to help manage the mood symptoms of PMDD. Common SSRIs may include fluoxetine, sertraline, and citalopram.
Hormonal Treatments: Birth control pills can help stabilize hormone levels and reduce symptoms for many.
Understanding PMDD and recognizing its symptoms is the first step toward managing this challenging condition. By implementing a combination of lifestyle changes, stress management techniques, nutritional supplements, and, if necessary, medications, women with PMDD can find relief and improve their quality of life. If you suspect you have PMDD, I encourage you to speak with your healthcare provider to develop a personalized treatment plan. Remember, help is available, and with the right strategies, you can take control of your health and well-being
If you have a mental health question you’d like me to cover, Let me know! You can contact me via Instagram @kindmindpsych or via my email at psychologist@quickanddirtytips.com.
The Savvy Psychologist is a Quick and Dirty Tips podcast. It's audio engineered by Steve Riekeberg (RICKy-berg), with script editing by Brannan Goetschius. Our Podcast and Advertising Operations Specialist is Morgan Christiansen. Our Digital Operations Specialist is Holly Hutchings and Our Marketing and Publicity Associate is Davina Tomlin (TOM-lin). Follow Savvy Psychologist on Apple Podcasts, Spotify, or wherever you listen to podcasts. That's all for this episode of Savvy Psychologist. Thanks for listening! I'll see you next week.