I was 31 years old before I even heard of PMDD.

My entire life, I’d warn friends and partners that I vanish the week before my period. Not because I was busy—but because I didn’t want my attitude to ruin everything. I knew something was off. The week before my cycle, I’d feel hopeless, irritable, worthless, insatiable, short tempered, distracted, and exhausted—then as soon as my period hit, I was magically back to normal.

What gives?

Turns out, it had a name: Premenstrual Dysphoric Disorder (PMDD). 

What Is PMDD?

PMDD is a severe form of premenstrual syndrome (PMS) that impacts your mood, focus, sleep, and even appetite. It can make the week or two before your period feel like an emotional rollercoaster you never asked to ride.

Here are some common PMDD symptoms:

• Intense mood swings

• Irritability or rage

• Trouble sleeping or feeling rested

• Binge eating or uncontrollable appetite

• Hopelessness or intrusive thoughts

• Difficulty focusing or making decisions

And just like clockwork, these symptoms disappear as soon as your period starts.

How I Discovered I Had PMDD

One day, I was at brunch venting to a therapist friend about my “pre-period mood swings.” Without skipping a beat, she looked at me and said, “That sounds like PMDD.”

Cue the Google deep dive.

Turns out, millions of women suffer from PMDD, and most of us go undiagnosed for years. The condition is still under-researched, and many people mistake it for anxiety or depression—until they notice the clear connection to their menstrual cycle.

How to Get Diagnosed With PMDD

The first step to managing PMDD is getting an official diagnosis. If you have access to a therapist or psychiatrist, talk to them. You can also find a list of symptoms online and start tracking your cycle for a few months to identify patterns.

Not ready to go the medical route yet? There are amazing PMDD support groups online where people share experiences, resources, and coping strategies.

Managing PMDD Naturally

Once I accepted that PMDD was likely the cause of my monthly spiral, I started looking for natural ways to manage it.

Step one: Get your hormones tested.
You can do this through your doctor or order a hormone testing kit online to check for imbalances. Many women with PMDD have low progesterone, estrogen dominance, or other imbalances that throw everything out of whack.

Step two: Try natural herbs for hormonal balance.
I started using:

• Ashwagandha for mood and stress

• Chaste berry (Vitex) to support progesterone levels

• DIM (a broccoli extract) to help detox excess estrogen

What works for you may be different, but these are great places to start. Just make sure to track how you feel in each phase of your cycle to understand what your body needs.

Lifestyle Changes That Can Help PMDD Symptoms

For some people, PMDD symptoms lessen with:

• Clean eating (especially reducing sugar and caffeine)

• Regular exercise

• Better sleep hygiene

• Mindfulness or meditation practices

• Reduced alcohol intake

That said, for those with severe PMDD, these lifestyle tweaks might not be enough. In some cases, SSRIs or hormone treatments are prescribed to stabilize mood and support your mental health during the luteal phase.

And yes, PMDD can be that serious—some women experience suicidal thoughts during their premenstrual phase. If that’s you, please know you’re not alone, and help is available.

You’re Not Broken—You’re Just Hormonal (And That’s Fixable)

Getting a PMDD diagnosis gave me something powerful: relief. I wasn’t broken. I wasn’t a bad friend, or crazy, or doomed to feel hopeless every month. I just had a hormonal imbalance that needed some love, attention, and support.

If you think you might have PMDD, start tracking your cycle, talk to a professional, join a virtual support group.There is help. There are tools. And there’s a version of you that feels so much better—all month long.

🌿 Want more tips on natural hormone balance, cycle syncing, and clean period care?
Explore our blog and check out our organic hemp period products—gentle on your body, tough on toxins.

👉 Shop RifCare now and feel the difference of plant-based period care.

**This blog is not meant to substitute medical advice nor does the advice in this blog cure or treat disease.