It's that time again...where the rage and irritability is building..again and again and again. Here's a few quick resets to try. 

Exhale longer than inhale:

in 4, out 6–8 (10 rounds)

Cold splash

on wrists/face or hold a cool pack at the base of your skull

Change posture:

 drop shoulders, unclench jaw, shake out hands

Light/Noise reset:

lamp on, overheads off; fan/white noise on, soft playlist 

The last one is what helps me the most. A good playlist listened to via headphones, can help alter my mood. Speaking of playlists, I've been building playlists for you to use, if you'd like access to them, use the green chat button and I'll send you the links. Remember, everyone is different though. so what soothes or inspires me, may get on your damn nerves. But we never know, if we never try.

Pause: “I’m spiraling. I’ need some space.” (Announce the issue + exit.) Take the time you need.

Label the “story/feeling”: “My brain is saying they don’t respect me." Remember, that’s a story that your brain is telling you, not a fact.”

Ask for what you need (if you can): “Please lower the music” or “I need 20 minutes of quiet.” (Alone time is usually what I need, but everyone is different.)

Delay decisions: No big texts/emails/choices while in this state. Think of it like drunk dialing, but with more drastic consequences. 

so what to do if you explode?

Refuel: protein + carb. Low blood sugar = low fuse. (try to keep it low histamine if you can)

Repair script (one line): “That sounded harsher than I meant. I was overloaded. Here’s what I’m hearing you need: ____.” Apologize. It can go along way. 

Self-kindness line: Give yourself grace. “That was my PMDD week. I’m learning. I repaired.”

Soon, I'll be sharing my favorite sets of tips in part 2 and what that looks like in real life. Make sure to sign up for my newsletter so you don't miss it.