Safety & Crisis Support
PMDD can make some days feel impossible. You are not alone, and help is available 24/7 in many places.
Quick help (by country)
United States
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988 Suicide & Crisis Lifeline — call or text 988, or chat online. 24/7, free, confidential. ASL and Deaf/HoH options available. 988 Lifeline
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Crisis Text Line — text HOME to 741741 (24/7). Crisis Text Line
Canada
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9-8-8 Suicide Crisis Helpline — call or text 988 (nationwide, 24/7). 9-8-8: Suicide Crisis Helpline+1
Make a simple safety plan (5 minutes)
Write this down (phone notes are fine):
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Signals — “First signs I’m struggling: ___ (doom thoughts, rage snaps, sensory overload).”
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People — “I will contact: ___, ___, ___.” Put one on speed dial.
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Places & actions — “I go to ___ (quiet room/friend’s house). I do ___ (breathing, shower, tea, nap, walk).”
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Physical safety — Move or lock away items you’d use to harm yourself, especially in the late luteal phase.
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Numbers — Add the crisis options above to your favorites in your phone.
Share your plan with one trusted person so they know how to help.
If you’re supporting someone with PMDD
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Lead with care: “I’m here. I want you safe. You're not a burden.”
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Lower the noise/light; offer to sit nearby.
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Ask one clear question: “Do you want me to listen, call someone with you, or give you some quiet for 10 minutes?”
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Use the plan: Help them text or call a line above if they want support now.
Important notes
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This page is educational, not medical advice.
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If symptoms don’t lift after your period starts, or you’re having suicidal thoughts, reach out now using the numbers above.
You matter. You are loved. This will pass.
Hard days pass. If today is heavy, choose the smallest next step: text, call, or sit with someone who cares. Help is there...right now.
And if you need a friend that gets it, press that green chat button on the bottom of the screen. If I'm near my phone, I will answer. Every single time. If it's an emergency, please keep in mind I am in the central time zone and use the emergency numbers above if you need them.
But like I said, if you need me... I'm here.
