It's important to consciously ground yourself whenever possible. Sometimes, journalling can help with that.

 Emotional Check-In

• What emotions are strongest for me today?

• What thought keeps looping in my mind right now?

 Self-Compassion

• How can I remind myself this is temporary?

• What’s one kind thing I can do for myself today?

• If my best friend felt like this, what would I tell her?

 Coping & Grounding

• What helps me feel safe when everything feels overwhelming?

• What do I need more of today (rest, food, quiet, connection)?

• What do I need less of today (noise, obligations, pressure)?

 Strength & Hope

• Write down a moment I survived a PMDD low before.

• What do I want to remember about myself once this passes?

• What small joy or comfort can I look forward to?