Track your cycle daily (apps like Me v PMDD can help). Knowing when the spiral is coming, can help.

Plan your hardest tasks, outside of the luteal phase.

Consider a low histamine diet to lessen severity of symptoms

Use a mood journal to notice triggers and patterns.

Reduce caffeine (high histamine) intake, especially in the luteal phase.

Limit alcohol. Not only is it a high histamine item but it can worsen mood swings, depression, and disrupt very much needed sleep.

Supplements can help: Magnesium Glycerinate, Vitamin C, LTheanine, Folate, Vitamin B12, Black Seed Oil (ask your doctor) 

Add magnesium-rich foods (spinach, pumpkin seeds, dark chocolate).

Stay hydrated — dehydration can worsen fatigue and headaches.

Do gentle movement (yoga, walking, dancing, stretching) instead of high stress workouts.

Try a weighted blanket for calming, deeper sleep.

Keep a “PMDD emergency kit” (comfort snacks, heating pad, journal, cozy blanket, Claritin etc).

Limit social obligations in your luteal phase.

Communicate openly with loved ones about cycle timing.

Use affirmations like “This is temporary” or “I am not my PMDD.”

Set reminders for meds/supplements so you don’t forget on low-energy days.

Keep your environment soothing (dim lights, calm music, reduce clutter).

Use heating pads or warm baths for physical cramps/pain.

Practice self-compassion: remind yourself it’s not laziness, it’s PMDD.

Ask your doctor about treatment options. Feel free to use our self advocacy scripts.

Build a support system - online groups, PMDD friends, or therapy.

Keep a list of “low-effort meals” for luteal days. Freeze meals ahead of time.

Have a crisis plan written down (who to call, what to do if suicidal thoughts come).

Use productivity hacks like timers when focus is hard.

 Plan your social life around your cycle.

Remind yourself: PMDD is real. You’re not alone. You’re doing your best.