If you have premenstrual symptoms such as lethargy and mood swings, it can be hard to deal with mentally.Premenstrual Dysphoric disorder is a condition in which a woman's premenstrual symptoms severely impact her physical and mental well-beingIt's considered to be an extreme version of premenstrual syndrome.While more scientific study is needed, care and treatment are needed for PMDD's extreme depression, lack of energy, and other symptoms.If you use a combination of at home treatments and medical care, you can minimize the symptoms enough so that PMDD has less of an impact on you.
Step 1: Keep a record of your symptoms.
If you know when the symptoms are occurring and how extreme they are, you can treat PMDD at home.If you want to know how your mood changes throughout the month, try keeping a mood chart.You can see how your mood changes by writing down how you are feeling.This will let you know when you need to take care of yourself.Flo is an app that can help you remember to take note of how you are feeling.If you decide to get medical treatment, keeping track of your symptoms will help you discuss your problem with the doctor.
Step 2: It's necessary to exercise regularly.
Aerobic exercise can improve your mood and give you more energy.If you suffer from PMDD, 30 minutes of daily exercise can help you reduce the symptoms of low energy and an unstable mood.In order to minimize PMDD, you should do yoga.It can relax the mind and release muscle tension.
Step 3: Take a warm bath.
Some PMDD symptoms can be alleviated by relaxing.A warm bath can help with this type of relaxation, as it loosens the muscles and gives you some time to relax.When you won't be interrupted, make sure to pick a time to take your bath.You can play music in the bath.This can help you relax and keep you away from stress.Adding essential oils or scented bath products to your bath will make you feel better.
Step 4: Try it out.
Natural healing practices include inhaling the scent of essential oils.PMDD can be treated by easing stress and anxiety.Add a few drops of essential oil to your bath or buy an oil that is specifically made for essential oils.It is possible to spread the essential oil scent throughout your home.Before using essential oils on the skin, they need to be washed with oil or water.There are some essential oils that are good for treating PMDD.Studies show that lavender and rose oil can be used to treat anxiety that is a major symptom of PMDD.
Step 5: Take vitamins and minerals.
Some supplements will improve your mood and reduce the effects of PMDD.Taking supplements of calcium, vitamins B6, magnesium, and vitamins E have been shown to help people with PMDD.Discuss with your doctor if you should take any of these supplements.If you decide to take calcium, you should take 1200mg a day.Take less than a day's worth of vitamins B6 and B6.It can be dangerous to take more than that.There is less research done on the effectiveness of magnesium and vitamins E and B6.If you decide to take magnesium, you should take at least 200 grams a day.400 IU of vitamin E a day is all you need.
Step 6: Light therapy can help treat insomnia.
Insomnia is a symptom of PMDD.Light therapy can be used if you think your PMDD is making you sleepy or unable to sleep.You can buy a special light box online or in a store.Exposure to the light in this light box can help you sleep better.Light therapy can help with depression.
Step 7: Limit your intake of alcohol, sugar, and caffeine.
Coffee, sugar, and alcohol can make you sick.Try to make healthy choices and make changes to your diet if necessary.These changes can make your symptoms less severe.
Step 8: Try cognitive therapy and meditation.
Many symptoms of PMDD can be treated with MBCT and/or meditation.MBCT uses stress management techniques, such as meditation, to help people accept thoughts and feelings, as opposed to having an automatic negative reaction to them.If your mental PMDD symptoms are severe, try MBCT or meditation.
Step 9: If PMDD is having a negative impact on your life, see a doctor.
You should not suffer through the negative symptoms if you are having a period.At least some of the symptoms can be alleviated if you make an appointment with your doctor.Depression, anxiety, mood swings, lack of motivation, and insomnia are some of the symptoms associated with PMDD.If you have any of these symptoms, such as not being able to motivate yourself to go to work, then you should seek medical treatment.If you have PMDD, you can see your primary care physician.If they don't understand your condition, you may have to see a doctor.
Step 10: Deficiency of appetite can be caused by taking antidepressants.
If your PMDD causes depression that impacts your life negatively, your doctor may suggest taking an antidepressants.It is possible to function on a daily basis more easily with the help of these medications.Serotonin inhibitors are the type of antidepressants that work best for treating PMDD.The most common types of antidepressants are citalopram and fluoxetine.Nausea, a reduced libido, and difficulty reaching orgasm are some of the possible side effects of taking antidepressants.Discuss with your doctor if you need to take these antidepressants every day or just when you suffer from PMDD.Some women with additional mood disorders benefit from only taking serotonin when they experience severe symptoms.
Step 11: Begin treatments for hormone deficiency.
In cases of severe PMDD, your doctor may prescribe hormones to balance out your hormones.The most effective hormonal treatments for PMDD include oral contraceptives.The treatments suppress your hormones and keep them stable.These treatments won't work for you if you're trying to get pregnant.Discuss treatment options with your doctor.Changes to your libido, bleeding between periods, nausea, and headaches can be caused by taking hormones.
Step 12: Change in mood.
PMDD is usually characterized by extreme moods before your period.You may be hyper sensitive for 1 to 2 weeks before your menses.Depression Anxiety Tension Fluctuations in Mood Irritability Lack of motivation and energy Difficulty concentrating and craving changes
Step 13: The physical symptoms of PMDD should be identified.
In addition to the mental changes that PMDD brings on, it can be accompanied by severe symptoms that are traditionally associated with PMS.Bloating Increased appetite, breast tenderness, headaches, fatigue, muscle aches and sleeping pains are included.
Step 14: Do you think the symptoms have a negative impact?
It is difficult to determine the difference between the two.One of the main differences is that PMDD has a negative impact on your life.You get in fights with family or friends if you are emotionally unstable during this period.It could be that you can't motivate yourself to go to work because you're so depressed.Whatever it is, it affects your relationships and your life.In order to get an accurate assessment of how your condition impacts your life, you need to discuss it with a medical professional.A doctor or Psychiatrist can ask you a lot of questions about your life and your condition in order to find out if you have this condition.