Self Care for PMDD

Guide Illustrated by Alice Rose Bolton

PMDD formally known as Premenstrual dysphoric disorder is a health problem that causes severe irritability, depression, or anxiety in the week or two before your period starts.

It’s important to recognise the way you feel and not brush it under the carpet as ‘a bad period’. Here are some self care tips that can help


- Try to get enough sleep. A good sleeping pattern can help to regulate your mood

-Eat well. Food and mood are closely linked as 95% of serotonin is produced in the gut.

-Get to know your cycle. Menstrual apps are really useful for this and can help predict

when you are most likely to be affected

- Try relaxation techniques .meditating ,reading a good book or even going outside for a walk can all be


-Make yourself a self-care box.Its super simple, see our how to guide here

-Look for a peer support group (online or in person).Seeking support from those who understand the

struggles can help aleviate the sense of loneliness.