If you’re determined to tackle PMDD (Premenstrual Dysphoric Disorder) and find relief from its challenging symptoms, you’re in the right place. Living with PMDD can feel overwhelming, especially when its symptoms disrupt your daily life and leave you feeling out of balance. But the journey to finding relief doesn’t have to be difficult.
PMDD can bring mood swings, physical discomfort, and emotional challenges, but thankfully natural remedies might help you regain control and feel better. By understanding your body and making thoughtful changes, you can take meaningful steps toward feeling more at ease.
From lifestyle changes to herbal treatments and dietary tweaks, there are plenty of options to ease PMDD symptoms so you can get your groove back. Whether you’re exploring these treatments for the first time or looking for new strategies to try, there’s something here for everyone. So, let’s explore some practical and effective natural remedies to help you manage PMDD and reclaim your well-being.
(This post contains affiliate links, meaning I’ll receive a small commission if you purchase through my links at no extra cost to you. Please read the full disclosure for more information.)
Save this post to Pinterest for reading later!
PMDD: What is it?
Premenstrual syndrome (PMS) is a common condition many people are familiar with, but premenstrual dysphoric disorder (PMDD) is more severe and can significantly disrupt daily life. It occurs during the luteal phase of the menstrual cycle which is the period after ovulation. PMDD’s emotional and physical symptoms can profoundly impact your quality of life, affecting daily activities, relationships, and overall well-being. Symptoms can include:
| Mood Swings | Fatigue |
| Depression | Changes in Appetite |
| Anxiety | Sleep Disturbances |
| Bloating | Difficulty Concentrating |
| Breast Tenderness | Irritability |
It’s important to note that PMDD is a medical condition and not simply “being moody” or “having bad PMS.” An estimated 3-8% of women who menstruate may experience PMDD, requiring proper diagnosis and treatment by a healthcare provider.
Treatment for PMDD may involve a combination of lifestyle changes, prescription medications (such as selective serotonin reuptake inhibitors or hormonal birth control), therapy, and other supportive measures.
Natural remedies may also be used with conventional treatments to help manage PMDD symptoms. However, working with a healthcare provider to develop an individualized treatment plan that best suits your needs is always best.
Wearable Technology for Period Pain ReliefPMDD Diagnosis
PMDD is a medical condition that should not be overlooked. Far too many people assume they have regular PMS but rarely consider seeing a doctor with this condition. You should consult your doctor if you think you have PMDD or are concerned about abnormally severe symptoms. To be diagnosed with PMDD, you must have five or more PMDD symptoms, including one mood-related symptom.
Common PMDD Symptoms
PMDD symptoms go beyond the typical PMS experience, often taking a serious toll on your daily life, relationships, and emotional well-being. These symptoms usually show up one to two weeks before your period starts and fade away within a few days of menstruation.
If any of these symptoms sound familiar, know that you’re not alone, and it’s not “just in your head.” PMDD is real and can significantly impact your life—but with the right strategies and support, it’s possible to find relief. Recognizing these symptoms is the first step toward feeling better.
Chronic Fatigue
Feeling completely drained? PMDD can zap your energy levels, making it hard to get through the day. For instance, you might find yourself skipping workouts, avoiding errands, or even needing to call out of work because you just can’t push through the exhaustion. Sometimes, even a full night’s sleep doesn’t seem to help.
Anxiety and Mood Changes
Do you feel like you’re walking on eggshells—even with yourself? PMDD can make anxiety spike, leading to racing thoughts or even panic attacks. You might also find your mood swinging wildly, from feeling teary over a random commercial to snapping at someone for no reason. Depression can sneak in, leaving you uninterested in things you usually love, like your favorite hobbies or spending time with friends.
Ravenous Appetite and Binges
Ever feel like you could eat an entire pizza or cake by yourself? PMDD can bring on cravings that feel impossible to resist, especially for comfort foods like chocolate, chips, or pastries. Sometimes it’s less about hunger and more about soothing emotional discomfort. The tricky part? Overindulging can lead to guilt, which just adds to the emotional rollercoaster.
Isolation
When PMDD hits, you might feel like canceling plans and retreating into your own bubble. It’s not that you don’t care about loved ones—you’re just too overwhelmed to engage. For example, you might skip a family dinner or ignore texts from friends because the thought of socializing feels exhausting.
Insomnia or Trouble Sleeping
Tossing and turning at night? PMDD can mess with your sleep, making it hard to fall or stay asleep. You might find yourself scrolling your phone at 2 a.m. or waking up feeling like you didn’t rest at all. And let’s face it—poor sleep just makes everything else feel worse.
Physical Symptoms
PMDD doesn’t stop at emotional challenges—it often comes with physical discomfort too. Think bloating that makes your jeans feel two sizes smaller, breast tenderness that makes hugs uncomfortable, or headaches that feel like they’re splitting your skull. On top of that, you might deal with muscle aches, menstrual cramps, or digestive issues like nausea or constipation.
Difficulty Concentrating
Ever try to focus on work or study, only to feel like your brain is wrapped in fog? PMDD can make concentrating nearly impossible. You might find yourself rereading the same paragraph over and over or zoning out during important conversations.
Feeling Out of Control
One of the hardest parts of PMDD is the overwhelming sense that your emotions and body are running the show. For example, you might burst into tears during a meeting or feel consumed by rage over something minor, like someone cutting you off in traffic.
Heightened Sensitivity
Small things might suddenly feel unbearable. Maybe the sound of a ticking clock drives you up the wall, or a casual comment from a coworker feels like a personal attack. Your nerves are on edge, and it’s hard to brush things off.
Natural Remedies for PMDD
Managing PMDD can feel overwhelming, but there’s good news: there are plenty of natural remedies that can help ease your symptoms. While these aren’t one-size-fits-all solutions, combining a few strategies may help you feel more balanced and in control.
1. Herbal & Spice Supplements
Herbs like chaste berry (Vitex), evening primrose oil, and black cohosh have been long-used to support hormonal balance. For example, chaste berry may help reduce mood swings, while evening primrose oil can ease breast tenderness. Check with your healthcare provider before starting herbal supplements—they’re natural but not always risk-free. Explore high-quality organic herbs here.
2. Vitamin Supplements
Certain nutrients like magnesium, vitamin B6, calcium, and vitamin D can help manage PMDD symptoms. Magnesium can reduce bloating and cramps, while vitamin B6 supports mood regulation. A simple multivitamin might be enough, but if you want targeted support, consider individual supplements. Just make sure to get personalized advice from your doctor or nutritionist.
3. Acupuncture
Acupuncture involves inserting thin needles into specific points on your body to help balance your energy and reduce symptoms like pain and stress. Many women find it relaxing and effective, even if the science behind it is still being studied. Look for a licensed acupuncturist with experience in women’s health.
4. Light Therapy
Studies suggest that light therapy may be especially helpful if you experience depression or seasonal affective disorder alongside PMDD. If you notice that your PMDD is worse in the darker months, light therapy might help. Sitting near a light therapy box for 20–30 minutes daily can improve your mood and regulate your sleep patterns. Use light therapy under the guidance of a healthcare provider.
5. Cognitive Behavioral Therapy (CBT)
CBT is a type of talk therapy that can help you identify and change negative thought patterns. It’s particularly helpful for managing mood swings and anxiety linked to PMDD.
You might work with a therapist weekly or use CBT-based self-help books or apps to guide you through the process.
6. Omega-3 Fatty Acids
Omega-3s are known for their anti-inflammatory properties and mood-regulating benefits. You can find these in fish oil supplements, flaxseeds, chia seeds, or fatty fish like salmon. Sprinkle chia seeds into your yogurt or smoothie for an easy omega-3 boost.
7. St. John’s Wort
St. John’s Wort is an herbal supplement used traditionally for mood disorders, including depression and anxiety. Some women with PMDD may find relief from St. John’s Wort, but it can interact with medications and cause side effects, so it’s important to consult a healthcare provider before using it.
8. Mindfulness Techniques
Practices like yoga, meditation, and deep breathing can help reduce stress and improve emotional resilience. Apps like Calm or Headspace offer guided sessions if you’re new to mindfulness. Try 4-7-8 breathing—inhale for 4 seconds, hold for 7, and exhale for 8. Shorten the duration if that feels more comfortable for you. It’s a great way to calm your mind during anxious moments.
9. Essential Oils
Lavender, clary sage, and chamomile essential oils can have calming effects. Try diffusing these oils at home or adding a few drops to a warm bath to help you unwind.
Create a roller blend—a small, portable bottle with a rollerball applicator— that lets you apply a mix of essential oils and a carrier oil directly to your skin to carry calming relief with you. Explore the finest selection of 100% pure Essential Oils here.
10. Diet Modifications
As always, what you eat matters! Reducing caffeine, sugar, and salty foods can help minimize bloating and mood swings. At the same time, adding more complex carbs, leafy greens, and omega-3-rich foods (like salmon, walnuts, or chia seeds) can give your body the support it needs. Start your day with oatmeal topped with flaxseeds and fresh fruit—it’s comforting, filling, and packed with nutrients.
11. Supportive Therapies
Engaging in activities that promote self-care, stress reduction, and emotional well-being, such as talking to a therapist, spending time with supportive friends and family, engaging in hobbies, and getting regular massages, may help improve PMDD symptoms by promoting overall mental and physical health.
12. Lifestyle Changes
Regular exercise, a healthy diet with reduced sugar, caffeine, and alcohol intake, adequate sleep, stress management techniques, and a consistent daily routine may help reduce PMDD symptoms. Even small changes, like waking up at the same time daily, can make a big difference over time. Consistency doesn’t mean perfection, do what you can when you can.
13. Exercise
Even a short walk or 20-minute yoga session can work wonders for PMDD symptoms. Exercise releases feel-good endorphins that improve your mood, reduce anxiety, and even ease physical discomfort. This doesn’t have to mean hitting the gym. Dancing in your living room or stretching before bed counts, too!
14. Journaling
Sometimes just writing down your thoughts and tracking your symptoms can make a big difference. Journaling helps you process emotions, while tracking symptoms can help you spot patterns and identify what works for you. Use a dedicated app or a simple notebook to note your symptoms, diet, and remedies each day.
15. Hydration
Drinking enough water and eating foods high in water content can reduce bloating, and herbal teas like peppermint or ginger can soothe cramps and digestive discomfort. Chamomile tea is especially calming and can also help with sleep issues. Sip on warm tea before bed—it’s soothing for both body and mind.
PMDD Risk Factors
Unfortunately, no known cause of PMDD exists, and no standardized medical tests exist. Therefore, it is not that easy for a doctor to be able to tell you if you’ll get it. Many researchers theorize hormonal fluctuations and changes in serotonin levels play a role.
Some women may be more sensitive to these changes, particularly if they have a family history of PMS or PMDD or a personal history of mood disorders like depression or anxiety. Therefore, if you have more severe PMS symptoms, you are likely at a greater risk for PMDD.
Summary: Natural Remedies for PMDD
From lifestyle adjustments and herbal remedies to dietary changes, there are many natural options to help ease PMDD symptoms and support your overall well-being. That said, PMDD is a medical condition, so it’s essential to work with a healthcare provider to create a treatment plan tailored to your needs.
Taking a holistic and personalized approach can make managing PMDD more achievable, giving you the tools to take back control and find relief. Explore the remedies that resonate with you, and step by step, you’ll start to feel more like yourself again.
