PMS or PMDD? Menstrual Symptoms, Relief & How Partners Can Help

By: Carly Bruce, BA

Hey there! If you’ve ever experienced a menstrual cycle (or know someone who has),you’ve probably come across the term PMS—short for premenstrual syndrome. We’ve all heard jokes about someone being “irritable” because they’re on their period. But have you heard of PMDD? That stands for premenstrual dysphoric disorder, and it’s not as widely recognized as PMS. Let’s dive into what sets these two apart and what you can do if you think you might be dealing with PMDD.

Understanding the Differences

So, what’s the deal with PMS and PMDD? While both conditions share some common ground, PMDD is a diagnosable disorder with specific criteria. The main differences lie in the number, severity, and frequency of symptoms.

With PMDD, symptoms pop up in the week to ten days before your period—this is known as the luteal phase. You might experience feelings of depression, intense irritability or anger, heightened anxiety, changes in sleep patterns, mood swings, and a lack of motivation, among other things. The good news? These symptoms usually fade away within a few days after your period starts and are absent during the week that follows.

Here’s the catch: to qualify for PMDD, you need to have at least five symptoms most months throughout the year. PMS, on the other hand, can involve fewer symptoms and they don’t need to occur as regularly. If you ever feel like you’re going a bit crazy leading up to your period, know that you’re definitely not alone. Many people with menstrual cycles experience PMDD, and a big hurdle is simply that many folks don’t realize it’s more than just typical PMS.

So, What Can You Do?

If you’re thinking you might have PMDD, here are some steps you can take:

Track Your Symptoms

Start by keeping a record of your cycle and mood. You can use a cycle tracker app or jot things down in a journal. Noticing patterns can really help you understand what you’re going through.

Talk to a Professional

If you’re seeing a consistent pattern and your symptoms are affecting your daily life, it’s time to chat with your family doctor or another healthcare provider. They can discuss treatment options with you. Therapy can also be a great resource to help you cope with these symptoms.

Make Some Changes

If you struggle with managing symptoms in the lead-up to your period, consider scheduling some downtime during that week. Whether it’s cozying up in sweats or spending time with a close friend or partner, give yourself permission to recharge. Try to plan more demanding tasks for the time after your period when you’re likely to feel more energized.

Be Kind to Yourself

This might seem obvious, but it’s so important! Remember, the way you feel during your luteal phase doesn’t define who you are or diminish your accomplishments. You’re simply reacting to your body’s natural cycle.

Keep Educating Yourself

Knowledge is power! Look up more about PMDD, join online support groups, chat with friends about your experiences, and learn how this affects you personally. The more you know, the more control you’ll feel—and it can help you realize that you’re not alone in this.

Final Thoughts

There’s a lot of stigma around periods, PMS, and PMDD. Taking the time to educate yourself and others about what you’re experiencing can make a big difference. So, show yourself some grace and remember: you are not alone in this journey! Let’s break the stigma together and support each other through our cycles.