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How to Get Relief From PMDD Symptoms

Clara Siegmund
Clara Siegmund

PMDD (premenstrual dysphoric disorder) is a severe form of PMS affecting 1 in 20 people with periods, causing intense mood swings, depression, anxiety, and physical symptoms that can be managed through lifestyle changes, home remedies, and medical treatments including antidepressants and hormonal birth control.

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Jul 18, 2025
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PMDD (premenstrual dysphoric disorder) is a severe form of PMS affecting 1 in 20 people with periods, causing intense mood swings, depression, anxiety, and physical symptoms that can be managed through lifestyle changes, home remedies, and medical treatments including antidepressants and hormonal birth control.

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PMDD (premenstrual dysphoric disorder) is a severe form of PMS affecting 1 in 20 people with periods, causing intense mood swings, depression, anxiety, and physical symptoms that can be managed through lifestyle changes, home remedies, and medical treatments including antidepressants and hormonal birth control.

If your period comes with intense mood swings and anxiety, or you feel out of control or manic around menstruation, your experience may be due to PMDD (premenstrual dysphoric disorder).

PMDD is a condition that causes severe emotional and physical symptoms around the time of your period.

In this article, we’ll cover what PMDD is, common PMDD symptoms, and strategies for both easing symptoms as they occur and treating the condition long-term.

What is PMDD?

Period pain, discomfort, and emotional symptoms are an all-too-common experience for millions of people. In the United States, 9 out of 10 women and people with periods report experiencing period symptoms. For many, symptoms are related to PMS (premenstrual syndrome).

For another group of people, the pre-period and period experience is even worse. About 1 out of 20 people with periods have premenstrual dysphoric disorder, or PMDD. PMDD is a rarer and more severe form of PMS.

PMDD causes incredibly intense mood and physical symptoms, sometimes so severe that day-to-day functioning becomes impossible in the lead-up to your period. 

PMDD symptoms generally start around a week or two before your period, during the second half of the menstrual cycle (in the luteal phase). PMDD symptoms usually go away either during your period or right after it ends.

While we don’t yet understand exactly what causes PMDD, doctors suspect the condition is related to hormones. Levels of reproductive hormones like estrogen and progesterone drop steeply before your period. People with PMDD may be more sensitive to the impacts of these hormone changes.

What are PMDD symptoms?

People with PMDD often experience a mix of intense emotional, psychological, and physical symptoms.

On average, PMDD causes around 6 or 7 days of severe symptoms each cycle. Over a life’s worth of periods, that comes out to the equivalent of roughly 8 years of severe symptomatic days in total!

PMDD mood symptoms include:

  • Depression
  • Anxiety
  • Hopelessness
  • Irritability and anger
  • Loss of interest in activities you enjoy
  • Intense and rapid mood swings
  • Feeling out of control
  • Feeling amped up or on edge, with uncontrollable bursts of manic energy
  • Difficulty concentrating
  • Brain fog

Physical PMDD symptoms can include:

  • Severe cramps
  • Breast tenderness
  • Headaches and migraine
  • Nausea
  • Joint pain
  • Muscle aches
  • Bloating
  • Fatigue
  • Lack of energy
  • Sleep disturbances, including oversleeping and insomnia
  • Changes in appetite, including overeating and binge eating

You may experience different PMDD symptoms from cycle to cycle, or even from day to day during the same cycle.

It’s important to note, though, that severe mood symptoms are a consistent aspect of PMDD. In fact, having severe and recurrent mood symptoms is part of what distinguishes PMDD from PMS.

How to get relief from PMDD symptoms

PMDD symptoms can have a significant impact on life, cycle after cycle—from your physical, mental, and social well-being, to your ability to function daily.

Fortunately, there are ways to get relief from PMDD symptoms and manage the condition long-term. Together with your doctor, you can find the right treatment plan for your needs.

First, let’s take a look at some of the common methods for easing PMDD symptoms as they occur, both before and during your period.

Home remedies

Certain home remedies may help relieve physical PMDD symptoms like cramps, pain, nausea, and more.

To soothe abdominal cramps and pelvic pain, for example, try applying heat to the abdomen, with a hot water bottle, heating pad, or even a hot bath.

For relief from muscle aches, joint pain, and cramps, consider doing light exercise around the time of your period. Gentle movement like yoga or calm stretching can relax your muscles and release endorphins (your body’s natural pain relievers).

To ease PMDD nausea, try options like gently stimulating pressure points using acupressure or pressure bracelets, drinking ginger tea, or using aromatherapy.

Medical remedies

Certain medications can also offer PMDD symptom relief.

Pain relievers can ease symptoms like body aches, headaches, and cramps, including:

  • NSAIDs (nonsteroidal anti-inflammatory drugs), such as aspirin or ibuprofen
  • Acetaminophen 

Anti-nausea medication can soothe nausea, like:

  • Pepto-Bismol
  • Antihistamines

Many pain relievers and anti-nausea drugs are available over-the-counter, meaning you don’t need a prescription from your doctor (although your doctor can also prescribe stronger medication if needed).

A TENS device (transcutaneous electrical nerve stimulation) may also help ease physical PMDD symptoms. This medical device sends mild electrical pulses through the skin to stimulate particular nerves and provide pain relief. 

>>MORE: Is it Thyroid Issues or Menopause Symptoms?

How to manage PMDD

For many people, soothing PMDD symptoms as they occur offers much-needed relief in the moment. Often, however, additional support is necessary.

Long-term management is an important part of treating the condition and taking control of PMDD symptoms. Lifestyle adjustments combined with consistent medical treatment can help.

Here are some common strategies for managing PMDD long-term.

Lifestyle interventions

Making certain lifestyle adjustments may help you manage PMDD symptoms over time.

Dietary changes can help boost overall health. Consider adapting your diet with:

  • More complex carbs (think: whole grains, fruits, nuts, leafy greens, and legumes)
  • More protein
  • Less sugar
  • Fewer ultra-processed foods

A regular exercise routine can help you feel good on and off your period. Aim for three weekly sessions of about 45 to 60 minutes of whatever movement feels best for you, like:

  • Walking
  • Jogging
  • Swimming
  • Cycling
  • Yoga
  • Pilates
  • Aerobic dance

Stress management can help reduce stress and anxiety, which may help ease PMDD symptoms. Try techniques such as:

  • Meditation
  • Deep breathing exercises
  • Relaxation exercises
  • Journaling

Good sleep hygiene (aka making sure you get the best sleep) is also key to taking care of your overall health and well-being. Keep a regular sleep schedule as possible, and aim for 7 to 9 hours of sleep per night.

Medication

Making lifestyle adjustments and treating PMDD symptoms as they occur are both useful strategies for PMDD relief. Depending on your specific circumstances, though, you may need more support.

Your doctor might also prescribe medication alongside these strategies—that’s completely OK, and common in PMDD management!

Medications frequently prescribed for PMDD include:

  • Antidepressants to stabilize mood and ease psychological PMDD symptoms
  • Hormonal birth control and hormone therapies to stabilize hormone fluctuations and manage PMDD symptoms

Complementary therapies like acupuncture may also help treat PMDD symptoms over time.

>>MORE: What Are Estrogen Dominance Symptoms?

How to get relief from PMDD symptoms: The bottom line

PMDD is a more severe form of PMS. If the time around your period is marked by intense and uncontrollable physical and mood symptoms, talk to your doctor about your experience so you can get the support you need.

Methods to treat PMDD symptoms and manage PMDD long-term include regular exercise, dietary changes, pain relievers, and prescription medication like antidepressants and hormonal birth control.

About the author

Clara Siegmund
Clara Siegmund is a writer, editor, and translator (French to English) from Brooklyn, New York. She has a BA in English and French Studies from Wesleyan University and an MA in Translation from the Sorbonne. She is passionate about literature, reproductive justice, and using language to make information accessible.‍

Sources

https://www.oova.life/blog/progesterone-supplementation-guide
Can I take progesterone if I'm breastfeeding?
Yes, progesterone is generally safe while breastfeeding and doesn't significantly affect milk supply. However, always discuss with your healthcare provider before starting any hormone supplementation while nursing.
https://www.oova.life/blog/progesterone-supplementation-guide
Is it safe to take progesterone throughout pregnancy?
Yes, when prescribed by your healthcare provider. Progesterone supplementation in early pregnancy is safe and can reduce miscarriage risk in women with low progesterone or a history of pregnancy loss. Most providers continue supplementation through the first trimester (weeks 10-12) when the placenta takes over.
https://www.oova.life/blog/progesterone-supplementation-guide
Can progesterone supplementation cause weight gain?
Progesterone can cause temporary water retention and bloating, which may show up as a few pounds on the scale, but it doesn't cause true fat weight gain. Most women don't experience significant weight changes from progesterone supplementation.
https://www.oova.life/blog/progesterone-supplementation-guide
Can I switch from pills to suppositories or vice versa?
Yes, but only under your doctor's guidance. The dosing and timing may need adjustment when switching between forms since they're absorbed differently. Never switch on your own, especially if you're pregnant or undergoing fertility treatment.
https://www.oova.life/blog/progesterone-supplementation-guide
Will progesterone supplementation delay my period?
Yes, progesterone keeps the uterine lining intact, so if you're not pregnant and continue taking progesterone, your period will be delayed. Once you stop taking it, your period should start within 2-10 days. If you are pregnant, progesterone helps maintain the pregnancy and you won't get a period.
https://www.oova.life/blog/progesterone-supplementation-guide
Should I take progesterone pills orally or vaginally?
For fertility and pregnancy support, vaginal progesterone is usually preferred because it delivers higher concentrations directly to the uterus. For perimenopause or general hormone balance, oral progesterone often works well and is more convenient. Your doctor will recommend the best route based on your specific needs.
https://www.oova.life/blog/progesterone-supplementation-guide
When should I start taking progesterone after ovulation?
Typically, progesterone supplementation for luteal phase support starts 2-3 days after ovulation (confirmed by LH surge or temperature rise). Your doctor will give you specific timing based on your protocol. Some women start immediately after a positive ovulation test.
https://www.oova.life/blog/progesterone-supplementation-guide
What's better: progesterone cream or pills?
Pills (oral micronized progesterone) are generally more effective and reliable than creams because absorption from creams is inconsistent. For medical conditions like fertility issues, low progesterone, or HRT, prescription pills or suppositories are strongly recommended over over-the-counter creams.
https://www.oova.life/blog/low-vs-high-progesterone-symptoms
How can I tell if I have low or high progesterone?
The only definitive way to know is through hormone testing via blood tests or at-home urine tests that measure progesterone metabolites. However, symptom patterns can provide clues: anxiety and irregular periods suggest low progesterone, while bloating and extreme fatigue suggest high progesterone.
https://www.oova.life/blog/low-vs-high-progesterone-symptoms
When during my cycle should I test progesterone levels?
Test progesterone levels during the luteal phase, typically 7 days after ovulation or around day 21 of a 28-day cycle. This is when progesterone should be at its peak, making it easier to identify if levels are too low or too high.
https://www.oova.life/blog/low-vs-high-progesterone-symptoms
What are the main differences between low and high progesterone symptoms?
Low progesterone typically causes irregular or heavy periods, anxiety, hot flashes, and sleep issues. High progesterone causes bloating, fatigue, intense breast tenderness, and depression-like mood changes. Low progesterone symptoms persist throughout your cycle, while high progesterone symptoms are most intense during the luteal phase.
https://www.oova.life/blog/low-vs-high-progesterone-symptoms
Can you have symptoms of both low and high progesterone?
Some symptoms like breast tenderness and mood changes can occur with both low and high progesterone, making it confusing. However, the timing, intensity, and accompanying symptoms differ. Hormone testing is the best way to determine which imbalance you're experiencing.
https://www.oova.life/blog/10-dpo
Can stress affect 10 DPO symptoms?
Yes, stress can worsen or mimic 10 DPO symptoms. Stress increases cortisol, which can cause cramping, fatigue, and mood changes similar to both PMS and early pregnancy. During the two-week wait, try stress-reduction techniques like gentle exercise, meditation, or spending time with loved ones.
https://www.oova.life/blog/10-dpo
Is it better to test at 10 DPO or wait?
It's better to wait until 12–14 DPO for more accurate results. Testing at 10 DPO often leads to false negatives because hCG levels may still be too low. If you absolutely can't wait, use a sensitive early detection test with first morning urine, and be prepared to retest in 2–3 days if negative.
https://www.oova.life/blog/10-dpo
What does implantation bleeding look like at 10 DPO?
Implantation bleeding at 10 DPO is typically light pink or brown, much lighter than a period, and lasts 1–2 days. It's often just spotting when you wipe or a few drops on a panty liner. However, only 15–20% of pregnant women experience implantation bleeding—most don't have any bleeding at all.
https://www.oova.life/blog/10-dpo
Why am I cramping at 10 DPO?
Cramping at 10 DPO can be caused by elevated progesterone (whether you're pregnant or not), implantation (if you're pregnant), or premenstrual cramping. Unfortunately, cramping alone can't tell you if you're pregnant since progesterone causes similar symptoms in both scenarios.
https://www.oova.life/blog/10-dpo
What are the chances of a BFP at 10 DPO?
If you're pregnant, you have about a 50–60% chance of getting a positive test at 10 DPO. This means there's a 40–50% chance of a false negative even if you conceived. Chances improve significantly by 12–14 DPO.
https://www.oova.life/blog/10-dpo
What DPO is most accurate for pregnancy testing?
14 DPO (the day of your missed period) is the most accurate time to test, with 99% accuracy. 12 DPO offers 80–90% accuracy. 10 DPO has only 50–60% accuracy. For best results, wait as long as you can—ideally until 12–14 DPO.
https://www.oova.life/blog/10-dpo
Is 10 DPO too early to test?
10 DPO is considered early for pregnancy testing. While some women get positives at 10 DPO, accuracy is only 50–60% if you're pregnant. For best results, wait until 12 DPO (80–90% accuracy) or 14 DPO/missed period (99% accuracy).
https://www.oova.life/blog/10-dpo
Can you have implantation at 10 DPO?
Yes, implantation can still occur at 10 DPO, though 84% of women have already implanted by this point. Late implantation at 10–12 DPO is normal. If implantation happens at 10 DPO, you won't get a positive pregnancy test for another 2–3 days.
https://www.oova.life/blog/10-dpo
What does a negative test at 10 DPO mean?
A negative test at 10 DPO does not mean you're not pregnant. It's very common to get negatives at 10 DPO even if you conceived. Your hCG levels may still be too low, or implantation may have occurred later. Wait until 12–14 DPO to retest for more accurate results.
https://www.oova.life/blog/10-dpo
Can you get a positive pregnancy test at 10 DPO?
Yes, but only about 50–60% of pregnant women will get a positive at 10 DPO. The other 40–50% have hCG levels that are still too low to detect. If you test negative at 10 DPO, wait 2–3 days and test again.
https://www.oova.life/blog/high-progesterone-symptoms
Can high progesterone cause weight gain?
Yes, elevated progesterone can cause temporary weight gain through water retention and bloating. This is a normal part of the luteal phase and early pregnancy.
https://www.oova.life/blog/how-to-increase-estrogen
Does stress affect estrogen levels?
Yes, chronic stress elevates cortisol, which can suppress estrogen production and disrupt hormonal balance. Stress reduction through meditation, yoga, adequate sleep, and self-care practices helps maintain optimal estrogen levels.
https://www.oova.life/blog/how-to-increase-estrogen
When should I consider medical treatment for low estrogen?
Consider medical intervention if natural methods don't improve symptoms after 3 months, if symptoms severely impact quality of life, if you're experiencing early menopause (before 40), or if you have fertility concerns. Hormone replacement therapy may be appropriate in these cases.
https://www.oova.life/blog/how-to-increase-estrogen
What are the signs that my estrogen is increasing?
Signs of rising estrogen include more regular menstrual cycles, reduced hot flashes, improved vaginal lubrication, better mood stability, increased energy, and improved skin elasticity. You may also notice reduced symptoms that originally indicated low estrogen.
https://www.oova.life/blog/how-to-increase-estrogen
Can exercise increase estrogen levels?
Yes, moderate exercise stimulates estrogen release and helps maintain hormonal balance. Aim for 150 minutes of moderate cardio weekly plus strength training twice per week. However, excessive exercise can actually lower estrogen, so balance is key.
https://www.oova.life/blog/how-to-increase-estrogen
How long does it take to increase estrogen naturally?
With consistent dietary and lifestyle changes, you may notice improvements in symptoms within 4-8 weeks. However, significant hormonal changes typically take 2-3 months. Tracking your cycle and symptoms can help you monitor progress.
https://www.oova.life/blog/how-to-increase-estrogen
What foods increase estrogen levels naturally?
Foods high in phytoestrogens can help increase estrogen naturally. The best options include flax seeds (high in lignans), soy products (tofu, tempeh, edamame), lentils, chickpeas, whole grains (oats, quinoa, brown rice), and garlic. These plant compounds mimic estrogen's effects in the body.
https://www.oova.life/blog/perimenopause
What helps relieve hot flashes quickly?
Cool environments, layered clothing, herbal teas, and medical treatments like gabapentin or HRT may help—depending on severity. Lifestyle changes like reducing caffeine and alcohol can also provide relief.
https://www.oova.life/blog/perimenopause
Are there tests to confirm perimenopause?
Yes. Tests measuring estradiol, LH, and FSH levels can indicate hormonal shifts—but diagnosis is often symptom-based since hormone levels fluctuate widely during perimenopause.
https://www.oova.life/blog/perimenopause
How do I know it's perimenopause and not something else?
A doctor may recommend hormone testing (like LH, E3G, and PdG) and track symptom timing. Diagnosis is often based on symptoms combined with age and menstrual pattern changes.
https://www.oova.life/blog/perimenopause
What's the earliest age perimenopause can start?
Some women begin experiencing symptoms as early as their mid-30s, though perimenopause typically starts between ages 38-45.
https://www.oova.life/blog/perimenopause
Does perimenopause affect mental clarity?
Yes. Brain fog and difficulty concentrating are common during hormone fluctuations in perimenopause.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
What happens after the last sign of perimenopause?
After your final period, you enter postmenopause. You'll need 12 consecutive months without a period to confirm menopause. Many symptoms gradually improve, though some like vaginal dryness may persist without treatment.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
When do perimenopause symptoms finally stop?
Some symptoms like brain fog improve after menopause, while others like hot flashes may continue for up to 10 years post-menopause. Vaginal symptoms often persist or worsen without treatment. Each person's timeline is different.
https://www.oova.life/blog/high-progesterone-symptoms
Is high progesterone a sign of pregnancy?
Yes, high progesterone is one of the earliest indicators of pregnancy. Progesterone levels rise significantly after conception to support the developing embryo and reach their peak during the third trimester.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
Can you still get pregnant in late perimenopause?
Yes, you can still get pregnant during perimenopause as long as you're having periods, even if they're infrequent. Continue using birth control until you've gone 12 consecutive months without a period and have officially reached menopause.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
Do symptoms get worse before perimenopause ends?
Yes, most perimenopause symptoms intensify in the final 1-2 years before menopause. Hot flashes peak around your final period, vaginal symptoms worsen, and mood changes increase. However, brain fog typically improves in late perimenopause.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
How long does late perimenopause last?
Late perimenopause typically lasts 1-3 years before your final period. However, the exact duration varies significantly from person to person. You've reached menopause after 12 consecutive months without a period.
https://www.oova.life/blog/high-progesterone-symptoms
What are the symptoms of high progesterone?
High progesterone symptoms include fatigue, bloating, breast tenderness, weight gain, anxiety, depression, headaches, and food cravings. During pregnancy, you may also experience increased nipple sensitivity and muscle aches.
https://www.oova.life/blog/TBD-10-symptoms-and-how-to-get-relief
What are the first signs that perimenopause is ending?
The earliest signs include longer gaps between periods (60+ days), intensifying hot flashes that peak around your final period, and worsening vaginal dryness. These symptoms typically increase in late perimenopause before you reach official menopause.
https://www.oova.life/blog/high-progesterone-symptoms
When should I be concerned about high progesterone?
Consult a healthcare provider if you experience high progesterone symptoms outside your luteal phase when not pregnant, or if symptoms include severe pelvic pain, abnormal vaginal bleeding, or rapid weight gain while on hormone therapy.
https://www.oova.life/blog/high-progesterone-symptoms
How do you test progesterone levels?
Progesterone can be measured through blood tests at your doctor's office or at-home urine tests that measure PdG (a progesterone metabolite). Testing is typically done during the luteal phase, about 7 days after ovulation.

About the Oova Blog:
‍Our content is developed with a commitment to high editorial standards and reliability. We prioritize referencing reputable sources and sharing where our insights come from. The Oova Blog is intended for informational purposes only and is never a substitute for professional medical advice. Always consult a healthcare provider before making any health decisions.

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