Say It LOUDER!….an awareness blog for PMDD

(…but if you do cry, that’s fine too.)

Let’s be honest…. going to the doctor to talk about PMDD can feel like trying to explain why your house is haunted… but the ghost only shows up for two weeks every month and mostly just makes you cry in the pasta aisle.

I’ve lost count of how many appointments I’ve walked into totally ready to advocate for myself only to immediately short-circuit when the doctor asks, “So, what brings you in today?” Cue the tears or rage or blank stare of hormonal exhaustion.

So, in the spirit of helping us all feel a little more empowered (and a little less like we’re unraveling in front of a stranger with a stethoscope) here’s a guide to surviving the PMDD appointment with as little frustration or shouting as possible: I am working on creating a PMDD tracker if interested

Step 1: Come Armed with Data (a.k.a. Your Symptom Logs)

Tracking your cycle is key. Not just for your own sanity, but so you can show your doctor actual patterns instead of trying to remember through hormone brain fog.

Track for at least 2-3 cycles if you can. 

Things to log:

• Mood changes (rage, anxiety, depression)
• Physical symptoms (bloating, night sweats, fatigue)
• When they start and stop in your cycle
• How much it impacts your daily life

Apps like Clue, Flo, or Me v PMDD are helpful. Or just keep a chaotic-but-effective Notes app list like:
“Day 21: screamed at my toaster.”

(I use a planner/date book and just jot down my feelings throughout the day….it was wild seeing the change in my handwriting)

Step 2: Make a Cheat Sheet for the Appointment

Doctors are busy. And let’s be real, our brains are not firing on all cylinders during the luteal phase or they ask me a question and my brain goes blank

Create a one-pager with:

• Your main symptoms
• When they occur
• How long they last
• How they affect work, relationships, sleep, etc.
• Any family history of mood disorders or hormonal issues
• Past treatments or things you’ve tried

Just something you can hand over when words fail (which, if you’re like me, they might).

Step 3: Know What’s Possible 

Here are some common PMDD treatment options that may come up:

Lifestyle Adjustments

• Regular exercise (ugh, I know)
• Reducing caffeine, sugar, and alcohol
• Stress management (yoga, therapy, rage journaling, etc.)
• Supplements: magnesium, calcium, B6 (talk to your doc) <—This has been a great game changer for sure!

Medications

• SSRIs (like Prozac, Zoloft): some take them all month, others just during the luteal phase (I take mine all month with an increase in dosage during luteal)
• Hormonal birth control: some people find relief, others get worse—your mileage may vary <—I’m fortunate that it helps me…I take Yaz
• GnRH agonists (in severe cases): temporarily shut down ovulation
• Antidepressants or anti-anxiety meds: if PMDD overlaps with other mood conditions

Therapy & Support

• CBT (cognitive behavioral therapy) <—What I am working on now also…I suggest giving it a look!
• PMDD support groups (online ones are full of warriors with memes and solid advice)

Step 4: DON’T Minimize What You’re Experiencing

Seriously. Don’t downplay it with phrases like:

• “It’s probably nothing…”
• “It’s just hormones…”
• “I’m probably overreacting…”

If it’s affecting your life, it’s valid. If your personality temporarily disappears for half the month, that is not “just hormones.” That’s PMDD. That’s real.

My go-to…..Defuse With Humor (When You Can)

Doctors are human. If you can slip in a little humor, it can help lighten the mood and remind them that you’re a whole person, not just a walking symptom list. Pretty sure my doc is over my BS haha

Example:
“Yes, I did cry this morning because my eggs broke wrong. But I’d still love to talk about how to not feel like I’m possessed for two weeks every month.”

If they don’t laugh, it’s not you. That’s just a red flag in a white coat.

You’re not “too sensitive” or “fragile” (that was my favorite comment) 

You’re not making it up. PMDD is real, disruptive and often deeply if not completely misunderstood…..even in medical spaces. So advocate for yourself like you’re fighting for the happier and stabby-free version of you.

And if your doctor dismisses you? Get a second opinion. You’re allowed to keep searching until you find someone who gets it.

Schedule that appointment! Advocate for yourself! YOU! ARE! WORTH! IT!

With love

Caitlin