What is PMDD – and what can truly help

johannaschneiderhe
Jan 8
3 min read

By Johanna Schneider – Holistic Health Coach, sharing from personal experience as well

If you feel like a completely different person every month – exhausted, angry, desperate, or disconnected from yourself – then you’re not alone. Many women go through exactly this without knowing there’s a name for it: PMDD, Premenstrual Dysphoric Disorder.

For a long time, I had no idea what was happening to me. My body and mind felt like they were falling apart every single month. Today I know: it was PMDD – and I was not “too sensitive.” My nervous system was overwhelmed and desperately looking for help.

What is PMDD, actually?

PMDD is more than just PMS. It’s a neurological condition in which the brain becomes overly sensitive to the normal hormonal changes that happen throughout the menstrual cycle.

➡️ It is not a hormonal disorder. Hormone levels are normal – but the nervous system reacts more intensely to them.

The symptoms appear cyclically: usually 1–2 weeks before the period and often disappear shortly after menstruation begins. And yet, they can affect the entire daily life.

Many people experience:

intense irritability and anger
depressive moods & hopelessness
anxiety or panic attacks
deep exhaustion or inner emptiness
brain fog & overwhelm
withdrawal or conflict
the feeling of completely losing yourself

And all of this repeats every month – a cycle of emotional rollercoasters.

"What you feel each month is real – and deserves compassion, not doubt."

What PMDD used to feel like for me

I want to share this honestly, because transparency helps – and because you might recognize yourself in some of these phases.

Surviving instead of living

I woke up thinking, “Why even get up?” Everything felt heavy, pointless, distant – pure survival mode.

Losing all control

My body and my mind felt “foreign.” I was easily triggered, irritable, sad, or completely disconnected from myself.

Exhaustion & tears

Some days I was made of tears. Even cooking, eating, or showering felt like running a marathon. Sometimes, even breathing felt like too much.

Frustration, fear & isolation

A mix of anger, fear, overstimulation, and hopelessness. And the worst part: I felt completely alone – and ashamed for feeling this way.

Today, I know:That wasn’t “me.” That was PMDD.

And I deserved support, softness, and understanding – not shame or self-doubt.

You are not too sensitive – you are aware of your needs.

Book a free introductory consultation

How PMDD feels today

I’m still on my journey – but so much has changed:

Clarity & understanding

Today, I know where my symptoms come from – and that I am not my condition.

Connection & support

I’ve found people who truly understand me – even a dear friend who also has PMDD and lives in a van.I am no longer alone.

Tools & strategies

I have tools that support me: cycle tracking, self-care, nutrition, movement, routines, and optionally supportive nutrients.

I’m living again – not just surviving

I shape my life with intention and gentleness.I listen to my body.I honor my needs.I no longer feel ashamed.

If you feel like you're losing yourself every month, it doesn't mean you're "too emotional." It means your body and soul are trying to tell you something. Let's listen together.

What can really help with PMDD?

🩵 1. Cycle-based living

Understand that your energy fluctuates – and that’s completely normal. Plan gently, build in buffers, listen to your body’s signals, and reduce stress during your PMDD phase. This is not withdrawal – this is self-care.

🩵 2. Nutrients & metabolism (consider HPU!)

Many people have issues like HPU, increased needs for vitamin B6, zinc, or magnesium, or a sensitive gut. Targeted nutrient support can noticeably reduce symptoms.

🩵 3. Gut-friendly nutrition

Anti-inflammatory, stabilizing, and blood-sugar-friendly. The brain-gut connection often plays a bigger role in PMDD than we realize.

🩵 4. Regulate the nervous system

Meditation, gentle movement, breathing exercises, and Chi Gong – small routines, big impact. Tools like the Nettle Saphire device can also help make symptoms more manageable, especially when combined with movement, breathing, and daily routines.

🩵 5. Simplify daily life

Consistent routines (also ADHD-friendly!), clear structure, fewer stimuli, and good sleep hygiene. The less chaos outside, the more stability inside.

🩵 6. Support instead of going it alone

You don’t have to carry this alone. I guide you mindfully, structured, and cycle-based – with deep understanding of your body, emotions, and everyday life.

👉 Do you want more balance about your cycle, your emotions, and your body?

Book a free introductory session – and together we’ll explore what truly supports you.

I’m here for you. With experience, knowledge, and heart. 🩵