I'm just going to be honest....there's been countless jobs I've quit due to a little PMDD spiral.

Maybe even most of the jobs I've quit sadly enough. Those without PMDD would love to scream irresponsible! unprofessional! ....And while that's their right, I'm so glad that they don't understand what it's like navigating the turmoil of PMDD in the workplace. 

If this sounds like you...you're not alone. And if you've managed to handle it better than I did...I'm so proud of you because living with PMDD is hard enough....being a functional human on top of that....is even harder. 

So...if you've ever called in sick because PMDD made it impossible to face your coworkers, sit through a meeting, or even think clearly....you're not alone. Premenstrual dysphoric disorder doesn't just affect your personal life; it can have a profound impact on your professional life too. In more ways than one.

For me, PMDD was ultimately what lead me to quitting my job and eventually starting SeaPaints as a result, but that's another story for a different day. 

The Reality of PMDD at Work

PMDD symptoms can make the workplace feel impossible during your luteal phase. You might experience:

• Difficulty concentrating or brain fog that makes tasks take twice as long
• Emotional sensitivity that turns normal feedback into devastating criticism
• Fatigue so intense you can barely stay awake at your desk
• Irritability that makes collaboration feel unbearable
• Anxiety about performance or interactions with colleagues
• Physical symptoms like pain, bloating, or nausea that are hard to hide

These aren't character flaws or signs you're not cut out for your job. They're symptoms of a legitimate medical condition.

The Professional Cost of PMDD

Research shows that PMDD can lead to:

• Increased absenteeism during symptomatic weeks
• Reduced productivity and work quality
• Strained relationships with coworkers and managers
• Missed opportunities for advancement or high-stakes projects
• Career changes or leaving jobs due to unmanaged symptoms

Strategies for Managing PMDD at Work

Track and Plan Around Your Cycle

Once you know your pattern, you can:

• Schedule important meetings, presentations, or deadlines during your good weeks when possible
• Build in buffer time for projects that might span your symptomatic phase
• Plan lighter workloads or administrative tasks during your luteal phase when possible
• Block out focus time when you know concentration will be harder

Create a Symptom Management Plan

Work with your healthcare provider to find treatments that help, whether that's:

• SSRIs (continuous or luteal-phase dosing)
• Hormonal birth control to suppress ovulation
• Lifestyle modifications like exercise, sleep hygiene, and nutrition
• Therapy, particularly CBT tailored for PMDD

Adjust Your Work Environment

Small accommodations can make a big difference:

• Use noise-canceling headphones during sensory-sensitive days
• Keep snacks and water at your desk to manage blood sugar
• Take short breaks to move or practice breathing exercises
• Work from home during your worst days if possible
• Adjust lighting or temperature if you have control over your space

Should You Disclose PMDD at Work?

This is a deeply personal decision with no right answer. Consider:

Potential benefits of disclosure:

• Access to formal accommodations under disability laws (in some jurisdictions)
• Reduced stress from hiding your condition
• Understanding from managers about performance fluctuations
• Flexibility with scheduling or remote work

Potential risks:

• Stigma or misunderstanding about menstrual health conditions
• Concerns about being seen as unreliable or less capable
• Privacy concerns in small workplaces
• Lack of legal protections in some regions or workplace types

If you do choose to disclose, you don't have to share everything. You might say something like: "I have a cyclical medical condition that affects me for about a week or two each month. I'm managing it with my doctor, and I'd like to discuss some flexibility around scheduling when possible."

Know Your Rights

In many countries, PMDD may qualify for workplace protections:

• In the US, PMDD can be covered under the Americans with Disabilities Act (ADA) if it substantially limits major life activities
• In the UK, severe PMDD may be considered a disability under the Equality Act 2010
• Many countries have provisions for reasonable accommodations for chronic health conditions

Consult with HR or a legal professional to understand your specific rights and options.

What To Consider

• Roles with more flexibility or remote work options
• Self-employment or freelancing where you control your schedule
• Part-time work or reduced hours during treatment
• Career paths that align better with your energy patterns

You Deserve Support

PMDD is a real medical condition that deserves the same consideration as any other chronic illness. You're not being dramatic, difficult, or unprofessional when you need accommodations or support.

With the right treatment, planning, and workplace flexibility, many people with PMDD build successful, fulfilling careers. It may take some trial and error to find what works for you, but I hope you know that you deserve a professional life that doesn't require you to suffer in silence.