Managing PMS and PMDD symptoms: a complete guide to feeling more like yourself

June 30, 2025

What to expect from this article: Premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) symptoms can affect everything from mood and sleep to digestion, cognition, relationships and libido. This article breaks down the most common symptoms, why they happen, and what can genuinely help – from evidence-based strategies to hormone-friendly supplements like Evelyn’s Super Regular®.

Why symptom management deserves attention.

Living with PMS or PMDD involves more than just a few bad days each month. For many, it can feel like cycling through different versions of yourself – sometimes energised, sometimes flat, sometimes anxious or overwhelmed. This unpredictability can impact your self-esteem, relationships, and career.

But here’s the good news: understanding your cycle, tracking your symptoms, and developing a toolbox of supportive interventions can genuinely reduce the disruption. Symptom management isn’t about minimising what you’re going through – it’s about reclaiming control.

Understanding the symptom spectrum.

PMS and PMDD symptoms fall into three categories: emotional, cognitive, and physical symptoms. While PMS and PMDD have a lot in common, PMDD is distinguished by the severity and persistence of mood-related symptoms in particular.

These aren’t just hormonal mood swings – they’re real, measurable shifts in how the brain and body function under hormonal fluctuations.

Let’s break down the key areas:

Mood and mental health.

Mood swings, irritability, sudden anger, low mood, and anxiety are among the most commonly reported PMS and PMDD symptoms. These tend to peak during the luteal phase (the two weeks before your period) and often resolve when menstruation begins.

The hormonal changes driving these mood shifts involve more than oestrogen and progesterone. They affect neurotransmitters like serotonin, dopamine, and gamma-aminobutyric acid – all of which play central roles in emotional regulation.

If your symptoms are so severe that they affect your daily functioning, PMDD may be the underlying cause. It’s not unusual to experience relief or even a return to your usual state within a day or two of starting your period – another main characteristic of PMDD.

Cognitive symptoms: brain fog and focus.

You’re mid-conversation and forget what you were saying. You can’t concentrate on tasks you usually enjoy. Sound familiar? This cognitive blunting, or brain fog, is more than forgetfulness; it’s a well-documented consequence of luteal-phase neurochemical shifts.

In PMDD, cognitive symptoms often accompany emotional dysregulation – an inability to control or regulate one’s emotional responses. This can be especially frustrating when your job or studies demand clarity and decision-making.

Sleep and energy.

Insomnia, early waking, or excessive tiredness during PMS are all symptoms of hormonal changes that disrupt the body’s circadian rhythm. Melatonin levels may fall, body temperature can increase, and anxious thoughts become more persistent, making restorative sleep harder to achieve.

Low energy can persist even after a full night’s sleep. This exhaustion is often worsened by blood sugar fluctuations and nutritional gaps.

Gut health, digestion and bloating.

During the luteal phase, many people experience changes in digestion, like bloating, constipation, diarrhoea or cravings. These changes are influenced by shifts in progesterone, prostaglandins, and gut-brain signalling.

The microbiome plays a crucial role in regulating mood and hormones. An imbalanced gut can amplify emotional symptoms and reduce resilience to stress.

Physical discomfort and sensory overload.

PMDD can heighten pain perception. For some, this shows up as joint pain, headaches, cramps or body aches. Others describe increased sensory sensitivity – like being more affected by loud noises, bright lights, or crowded spaces.

These symptoms may be tied to inflammation, prostaglandin levels, and disrupted nervous system regulation.

Libido and emotional intimacy.

Sexual desire fluctuates naturally across the menstrual cycle. During the luteal phase, libido often dips, influenced by lower oestrogen and rising progesterone. Emotional tension or anxiety can create a sense of disconnect or self-consciousness.

If you’re in a relationship, this can be a particularly sensitive topic that, if left unaddressed, can lead to misunderstandings or strain.

PMDD, ADHD and neurodivergence.

Neurodivergent people, particularly those with attention deficit hyperactivity disorder (ADHD), often report intensified symptoms in the luteal phase. These may include impulsivity, focus difficulties, sensory issues, and emotional dysregulation.

Hormones affect dopamine and executive function (skills that you use to manage everyday tasks) – two key aspects of ADHD – which can compound the impact of PMDD.

The role of the nervous system.

Much of what we call PMS or PMDD is actually a hormonal stress response. Cortisol, adrenaline, and vagus nerve tone all influence how you metabolise and respond to hormonal changes.

Supporting your nervous system through regular meals, adequate rest, practising breathwork or somatic tools can help reduce the intensity of symptoms. Think of it as giving your body the capacity to cope, rather than simply reacting.

Building your symptom support plan.

You don’t need to cure PMS or PMDD to feel better. Most people see meaningful improvements by combining:

Symptom tracking - to identify your pattern and triggers
Nutrition and gut health - for hormone metabolism and inflammation
Sleep and blood sugar regulation - for nervous system resilience
Emotional tools - like cognitive behavioural therapy, journalling and community support.
Clinically-formulated supplements - like Evelyn's Super Regular ®.

Final thoughts.

Living with PMS or PMDD symptoms can be isolating and overwhelming, especially when symptoms vary each month and may not fit a textbook pattern. But clarity is possible, and support is within reach.

Tracking your symptoms offers valuable insights and is an important first step towards understanding your cycle. And personalised care, like Evelyn’s, can help you feel more like yourself again

Next steps

Track your symptoms.
Try Evelyn's Super Regular ® supplement, formulated by experts.

References:

NHS: Premenstrual syndrome
IAPMD: PMDD Research
PubMed: Hormonal influences on brain and mood

Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always speak to a qualified healthcare professional about any health concerns.

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