How to cope with PMDD, from someone who ate a pint of ice cream and cried for no reason Brian Chen Follow Dec 9, 2018 · 2 min read

In the week before I get my period, I feel so bad that I can barely get dressed and leave the house. Some days, I can’t do anything but lie in bed and cry.

Through trial and error, I’ve discovered a few things that helped me.

Have a period tracker.

I’m guessing you’ve already done this if you know you have PMDD. Having a tracker helps me know when my mood is due to my period, and course-correct.

Even if you don’t have PMDD, having a tracker can help you realize what symptoms are correlated with your period, more than the usual cramps. This could be headaches, nosebleeds, light sensitivity, or changes in mood. You might even discover that you actually do have PMDD, if these symptoms end up being severe enough to affect your daily life.

2. Breathe.

Mindful meditation is proven to reduce anxiety and stress, but the whole concept still seems hokey to me. I do my own meditation-lite (and avoid calling it that), which helps me calm down if I’m feeling weepy or angry.

It’s simple: I sit or lie down somewhere comfortable, and take deep breaths. Breathe in for four counts, trying to fill your diaphragm. Your stomach should expand. Then breathe out for four counts, trying to keep your breath even for each count. After a few of these, you can try six counts or eight counts. If you feel lightheaded, take a break.

3. Eat protein.

Greek yogurt, cashews, or grilled chicken with quinoa are my go-tos. Protein helps is proven to affect your mood! Your body produces feel-good neurotransmitters like dopamine from amino acids, which are found in proteins. Protein can also stabilize your blood sugar, and sudden blood sugar crashes can cause you to feel down.

PMDD sucks, a lot, but hopefully these tips can help. Be kind to yourself, and give yourself some credit — you’re doing the best you can!