If I Have To Heal PMDD In 3 Months, These Are My 7 Steps
Premenstrual Dysphoric Disorder (PMDD) is not just the intense form of PMS, it’s the downstream effect of multiple organ systems going offline. There is a brain/mood layer, a gut microbiome layer, a digestive function layer, a brain-to-uterus-to-ovary communication and adequate hormone production layer, a toxin layer, and an emotional/spiritual/trauma layer. If I received this diagnosis today and said - no, this will not be my future - and claimed healing for myself in the next 3 months, I wouldn’t just sit on that hope, I would do something about it to properly manifest it. This would be my personal map for the next 90 days, as a practitioner and sensitive artist:
1. Immediate Rescue
Right away, I will get support for my mood and motivation by ordering a Neurotransmitter panel (Brain/Mood + Stress) Panel and a Complete Blood Chemistry Panel.
I most likely will see a depletion of serotonin, dopamine, norepinephrine and epinephrine in my neuro results, leading to depression, anxiety, overwhelm, loss of focus, heightened sensitivity to pain, and inability to self-motivate, but it all depends on my personal health history, current digestive capabilities, diet, and emotional load. Based on my personal neurotransmitter levels, I will start rebuilding with natural non-addictive supports, like tryptophan or 5-HTP for serotonin or dl-phenylalanine for dopamine, as well as nutrients that are required for neuro conversion, like niacinimide for dopamine to norepinephrine or iron for tyrosine to dopamine.
Based on my blood chemistry, I will make a plan to address any anemia, support any low thyroid function, note any mineral or vitamin deficiencies, and test my gut microbiome and cell mediator reactions, if showing signs of dysbiosis, immune dysregulation and/or autoimmunity, and inflammation.
2. Honest Life Review
With this support and a structured plan in place, I will then spend a few days re-evaluating my life and taking a big step back from anyone or anything that I feel is consuming and not returning in equal measure.
As a Sensitive, my body will naturally hold the energy of those I am around. My default is to merge states, so either I master holding my energetic boundaries (which I have clearly not if I have PMDD) or I acknowledge that at this time in my life, the person/circumstance/job has too strong a pull to navigate in my current condition.
This is a tough choice, but I only have 3 months to heal, and I have to make an internal decision and move forward with what my body is asking for - it’s my first priority, my first call of stewardship. I may revisit once my body is no longer signaling distress and my ability to energetically contain myself is natural and easy.
3. Targeted Supplements & Food
Next, as soon as I have enough capacity and space, I will add in additional support through targeted supplements and food shifts. Again, guided by the test results and my symptoms.
I’ll start with dramatically increasing my daily magnesium uptake through capsules, foot/body baths and topical gels or oils, especially 2 weeks prior to my next bleed. This is proactive support for my final week of my luteal phase. I can expect to be cramp-free and potentially pain-free after 2-3 cycles.
I will eat 3-6 meals a day to communicate safety to my body, to take it out of the primal alarm state, pumping cortisol or draining my liver/kidney/spleen reserves. I will focus on foods that align with my blood type and my Human Design digestive wiring. I will have a healing, balancing hot tonic (full of powdered forms of nutrients I need) and eat within 1 hour of waking, and a small nourishing snack 30 minutes before bed.
Once I’ve mastered this rhythm, then I will slowly begin increasing the quality of my food, if this is not already in place.
I’ll then begin incorporating royal bee jelly and a yeast-free B complex that has incredibly high levels of B12, B9/Folate, B5 and B6 vitamins, and because I have the potential for an MTHFR mutation activation, I will take the methylated versions.
I will weave in adaptogens and other such balancing supplements that support the reduction of cortisol and the nourishment of my ovaries, uterus, brain, thyroid, and adrenals.
4. Hormone Testing
At about 1 month, or at my next luteal phase, I will collect a urine and salivary hormone panel to see my levels right before I bleed. I might see reduced, if not fully menopausal, levels of progesterone, moderate to high levels of my estrogens, and signs that my body is struggling to clear estrogens, cortisol, and cortisone.
Based on my results, I will bring in herbal supports to rebalance, and if my levels are deeply depleted, I’ll consider bio-identical oral supplementation, acknowledging I will need to retest every 4 months until the levels stabilize or show no further need of bio-identical support.
5. Nightly Pattern Reflection
After all my support is layered in, I’ll start keeping a nightly journal to note what happens each month (emotion, career, relationships, dreams, growth, disappointment).
The week before my period, I will read it all and determine the intensity level of my month. Based on this, I will increase or maintain my support to ease the next period, as every one of my periods is a direct reflection of the intensity of my previous month.
I will also note my remaining symptoms and reorder them according to the strongest impact. Whichever is my number one will become my focus, because this is the loudest message from my body, therefore the current priority (even if I want to focus on something else…).
6. Sleep Reset
If I am still struggling with sleep after all the above, I’ll use my emotional body map to determine what organ systems need support and what emotions I need to face and release at the body level through my voice, movement, massage, tapping, and energetic vibration. When I wake at these times, I’ll speak to that organ system with gentle kindness and place my hand where possible to hold, rub or pat as I feel intuitively led.
I’ll formulate a flower remedy using my subconscious swing to test the essences and then, out of curiosity, see how aligned it is with what I note on my body map. There will be a strong connection and possibly one or two surprises that reveal more of my subconscious state to me.
7. 90 Day Mark Review
If my next cycle is not significantly different, showing enough dynamic improvement to fall off the PDMM diagnosis requirements, then I’ll continue my support until I experience a luteal phase that is grounded, peaceful, creative and happy, a period that is completely pain-free and only a little tender or sensitive emotionally (this is natural, it’s a time of natural vulnerability and rest), and a follicular phase that is energized, light and focused.
I like to see the shifts on labs, so I will retest my blood chemistry and neurotransmitter panels at the 4-month mark, just to show myself how far I’ve come or how to adjust for future support.
At this point, I most likely will be weaning off my amino acid and conversion nutrients (saving them in my toolkit in case I find myself here again), and building out a more minimal maintenance protocol.
If my gut and thyroid show a much deeper need for care and rebalancing, then I will step into a reset season with a well-versed practitioner to get to the original cause of my diagnosis of PMDD, so that I don’t find myself here again in 6 months!
May this map offer you hope, because there IS hope! You are not here to suffer. Straight up, this is not a normal or acceptable way to live. Do not take this diagnosis lying down. It is common, but not healthy. Your body is asking for your help. Lean in and honor it before it gets louder and more unbearable. You can do this, but if it feels impossible to walk alone, I’m here. This is why I created Mêrfleur. Book a session here to make a plan. Love to you.
