Living with PMDD and seasonal affective disorder

If you have premenstrual dysphoric disorder (PMDD), you’ve probably come to expect a series of symptoms during certain points of your menstrual cycle. Many people with PMDD become sad, irritable, or uninterested in their usual activities a week or two before their period starts.

But have you ever noticed that your PMDD symptoms become more severe during a specific time of year? Some people with PMDD notice a worsening of symptoms as the seasons change, particularly in the fall or winter, which may be due to factors like reduced sunlight and changes in routine. 

The intersection between PMDD and SAD

One possible explanation for seasonal mood changes is co-occurring PMDD and seasonal affective disorder (SAD). PMDD and SAD are both cyclical mood disorders that cause people to experience dramatically shifting emotional states or moods. However, there are notable differences as well. 

Common symptoms of PMDD include:

• Anger or irritability that may affect other people
• Feelings of tension or anxiety
• Frequent crying
• Feeling out of control
• Lack of interest in daily activities and relationships
• Low energy and fatigue 
• Food cravings or binge eating

These symptoms typically last for one to two weeks per month and occur in the luteal phase of the menstrual cycle, after ovulation and before menstruation. They usually resolve shortly after the onset of menstruation. 

Common symptoms of SAD include:

• Sad or depressed mood
• Loss of interest or pleasure in activities you previously enjoyed
• Increased fatigue despite extended sleep hours
• Increased restlessness or repetitive movements, such as pacing or hand wringing
• Slowed movements or speech that is severe enough for others to notice
• Feelings of worthlessness or excessive guilt
• Difficulty concentrating or making decisions

SAD follows a seasonal cycle, meaning symptoms typically start in the fall and resolve in spring or summer.

Five tips for coping with PMDD and seasonal depression

Living with PMDD and SAD can make certain times of the month or year seem daunting, but they don’t have to be. Here are some self-care tips to help you manage your symptoms and prioritize your well-being. 

1. Try light therapy. If the shorter days and gloomy weather have you feeling down, consider experimenting with light therapy. Light therapy is often used to treat SAD but has also been shown to reduce depressive symptoms in people with PMDD.
2. Make nutritious choices. A healthy diet is always a good idea, but it’s especially true when you’re managing conditions that can cause bloating, cramps, and a depressed mood. Focus on fruits, vegetables, lean proteins, and whole grains, as well as foods rich in vitamin B6 and magnesium. Staying hydrated is also important for your overall health. 
3. Stay active. Physical activity may be the last thing on your mind, but staying active can make a significant difference to both your mental and physical health. Gentle activities — like stretching, yoga, or walking — can help ease tension and boost your mood without putting too much strain on your body. For instance, you could start your day with 10 minutes of yoga or take a short walk outside to lift your spirits and feel better overall.
4. Practice mindfulness. Next time you’re feeling sad or irritated, show yourself some compassion through mindfulness exercises. By focusing on the present moment, you can learn to calm your body, quiet your mind, and experience your thoughts and feelings without judgment. 
5. Journal for your mental health. Keeping a journal or calendar is a useful way to better understand your feelings and emotions. And if you’re unsure if you have PMDD or SAD, taking notes about your symptoms and when they worsen can help you get an accurate diagnosis. 

Professional support for PMDD and SAD

In addition to lifestyle changes, many people with PMDD and SAD benefit from talk therapy and medication management.

Talk therapy

Cognitive behavioral therapy (CBT) is a type of therapy that’s frequently used to help reduce depressive symptoms associated with PMDD and SAD. In fact, some research suggests that CBT is more effective at reducing seasonal depression than light therapy alone.

CBT helps people notice and change negative thoughts and behaviors that can affect their mood. This therapy can help those with PMDD manage irritability, anxiety, and mood swings. It can also help people with SAD recognize and change habits that make their depression worse during certain seasons. 

Plus, therapy offers a space to process feelings, which can create a sense of understanding and connection that improves overall well-being. 

Medication 

If you think you’d benefit from adding mediation to your treatment plan, it’s best to speak with your doctor or psychiatric provider to help you decide what’s right for you. There are several medication options that can help treat one or both of these conditions.

Find care with Rula

If you or someone you care about is experiencing feelings of sadness, hopelessness, or anxiety, help is available. At Rula, we make it easier to find a mental health professional who understands the symptoms of SAD and PMDD and is available for support when you need it most. 

Rula’s therapist-matching platform can connect you with a provider who specializes in mood disorders and takes your insurance. And with our extensive network of therapists, you can meet with a provider via live video as soon as tomorrow.

Find a therapist with Rula