PMDD Awareness Is Suicide Prevention: Why We Need to Talk About It — Now
Premenstrual Dysphoric Disorder (PMDD) is more than just mood swings or “bad PMS.”
It's a severe hormone-based mood disorder that affects about 5–10% of menstruating individuals, often leading to debilitating emotional, mental, and physical symptoms in the luteal phase (the 1–2 weeks before a period starts).
For some, the emotional distress is so overwhelming that suicidal thoughts feel like the only escape.
We need to talk about this, because awareness saves lives.
1. Validate, Don’t Minimize
Too often, PMDD is dismissed as “just hormones.” But for those living with it, the impact can be devastating. Emotional volatility, rage, depression, hopelessness, and even suicidal ideation are common symptoms, and they return like clockwork every month.
If you or someone you love is saying, “I feel like a different person before my period,” it’s worth paying attention. Validation opens the door to seeking help.
2. Track to Understand
One of the most empowering steps is to track your cycle. Use an app or journal to log symptoms daily for at least 2–3 months. This can help determine if there’s a cyclical pattern to distress, one of the key indicators of PMDD.
Once you identify a pattern, you can start planning around high-symptom days and advocate for yourself with providers.
Apps like Me V PMDD, Clue, or Flo are great tools to get started.
3. Build a PMDD Toolkit
PMDD isn’t something you “push through.” It deserves a structured support plan that addresses physical, mental, and emotional needs. Here are strategies many find helpful:
Cycle Awareness
Track your symptoms with color-coded calendars or apps.
Anticipate and plan for high-symptom days with extra rest and self-care.
Medical Interventions
SSRIs (e.g., Zoloft, Prozac, Lexapro): Can be taken daily or just during the luteal phase.
Hormonal treatments: Birth control pills, hormonal IUDs, or GnRH agonists (e.g., Lupron) to suppress ovulation.
Supplements: Calcium, magnesium, vitamin B6, or chasteberry (Vitex) under medical guidance.
Lifestyle + Holistic Tools
Anti-inflammatory diet: Cut back on sugar, caffeine, and alcohol.
Gentle movement: Walking, yoga, or stretching to regulate mood.
Quality sleep: Consistency is key; even minor disruptions can worsen symptoms.
Stress relief: Use meditation apps, journal, or engage in creative outlets.
Mental Health Support
Therapy helps, especially CBT, DBT, or trauma-informed therapy.
If suicidal thoughts arise, reach out to 911, a professional, or crisis line.
Visit IAPMD.org for free resources, peer support, and symptom tracking sheets.
Text “HELLO” to 741741 to reach a trained crisis counselor anytime.
You Are Not Alone
If suicidal thoughts arise, it is not a personal failure; it’s a sign that support is urgently needed. PMDD is a real condition, and with the right help, it is treatable. You are not broken. You are not dramatic. You are not alone.
Therapy can be a powerful part of your healing journey, and at Herr-Era, we’re ready to help! If you or someone you love needs help, reach out to us! Support is out there, and you deserve to feel whole every day of the month.