PMDD and your mental health at work
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Summary: Living with premenstrual dysphoric disorder (PMDD) at work is a mental health challenge, not a ‘women’s issue’. This article explores how PMDD affects your mood, motivation, and performance – plus how to advocate for support, navigate conversations with managers, and find balance without burnout.
This isn't about 'getting on with it'
You don’t need to be more resilient.
You need recognition, resources – and room to be human.
PMDD isn’t a bad mood. It’s a cycle-triggered mental health condition that affects:
- focus and memory (hello, brain fog)
- emotional regulation (think: rage, tears, or shutdown)
- sleep and energy
- anxiety, depression, and dissociation - and for some, suicidal thoughts
📊 One in three people with PMDD have had to reduce their working hours.
Read more: → Evelyn workplace guide
You are not alone (even if it feels that way)
Workplaces are built for linear productivity. PMDD is anything but linear. That disconnect can leave you feeling like:
- you're the problem
- you're unreliable
- you're not 'professional' enough
Let's rephrase that.
PMDD is a condition. You’re a person navigating it, and people are allowed to have needs.
“For those with PMDD, the anxiety can get quite severe, with lows so bad that they can barely get out of bed.” Bonnie Hatcher, Co-Founder, Evelyn
Read more: → Evelyn relationship guide
What PMDD looks like at work
- you meet a deadline and collapse straight after
- you cry in the toilet and feel unprofessional
- you cancel a meeting to avoid snapping at someone
- you overwork in your follicular phase to make up for what's coming
- you're doing your best with limited support
If any of that sounds familiar, it’s not failure – it’s unmet needs.
Real talk: what the research says
The Journal of Affective Disorders (2022) states that “PMDD affects cognitive control, emotional regulation, and serotonin synthesis – not just mood.”
🧠 In short: this is neurological, not behavioural.
Supplements like L-tryptophan, magnesium, and omega-3 (as used in Evelyn’s formulation) target the neurotransmitter and inflammation pathways that drive these symptoms.
🧪Explore the clinical rationale behind Evelyn’s products
Your next steps: trust your cycle
You deserve options beyond contraception, and Evelyn is one of them.
✅ Non-hormonal
✅ Science-backed
✅ Straightforward
✅ Built by women, for women
✨ Explore Evelyn’s supplement now
What helps - according to real people with PMDD
From the Evelyn relationship guide: Kristina Goodsell shares,
“Sometimes I just say: I’m in the PMDD pits. It’s not forever, but it is my reality right now.”
An Evelyn community member said,
“Telling my team, “I might be off-grid for a few days”, has changed everything. I feel seen, not scrutinised.”
Five ways to protect your mental health at work
1. Track and name it
Use a cycle tracker and name the pattern. When you know PMDD is incoming, you can plan around it – not in shame, but in strategy.
🗓️ Turbulence is less scary when the pilot warns you. Be your own pilot
→ Read more in Evelyn’s workplace guide
2. Request reasonable adjustments
Your cycle affects your cognition. Under UK law, PMDD may fall under the Equality Act, meaning you can request:
- flexible working
- remote days during your luteal phase
- fewer meetings or better workload redistribution
📎 Guidance for conversations and manager scripts are available in the Evelyn workplace guide.
3. Create a 'PMDD mode' toolkit
Make a personal plan that helps when symptoms hit. Some of these may help:
- Slack status: ‘Quiet mode today – will reply tomorrow’
- Go-to meals or hydration reminders
- Pre-approved reschedules for low-bandwidth days
🎧 Evelyn team tip:
“Your luteal-phase self doesn’t need more pressure – she needs pre-agreed exits.”
4. Reframe performance guilt
You’re not lazy, but you’re working with a hormonal disability that most employers don’t understand (yet). Performance looks different when your brain chemistry changes every two weeks.
📊 According to the findings in the Evelyn Workplace Survey 2024, nearly 80% of people with PMDD say their symptoms have impacted their work.
5. Don't wait for HR to validate you
If your workplace doesn’t understand, start with yourself. Share only what you’re comfortable with, or bring them materials like:
You deserve to be seen
You don’t owe anyone your full story, but you do deserve support.
Whether it’s a ‘quiet mode’, a Slack emoji, or a cycle-aware manager, PMDD-friendly workspaces do exist. And we’re working to create more of them.
✨Explore Evelyn’s Supplement for mental resilience
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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.