I first heard of the sour candy approach a few months ago, when a client mentioned it is making its rounds on TikTok. I was intrigued, and while I had heard of variations of this tool in the past (a peer once mentioned he keeps Skittles in his office to help with mindfulness), I hadn’t realized how effective it could be for PMDD (and any anxiety-related issues). So, I tried it, and I have to say, it works. The Sour Candy Approach is a surprising, sensory-based technique for interrupting PMDD symptoms before they spiral out of control – a wonderful mindful tip that we can easily implement.
By now, you’ve heard all about PMDD (pre-menstrual dysphoric disorder), a hormone-based endocrine disorder that affects about 5–8% of menstruating individuals, causing some pretty severe emotional and physical symptoms. One of the most common, unsurprisingly, is anxiety, sometimes so intense that panic attacks occur during our darkest luteal moments. Turns out, when experiencing anxiety (PMDD-related or otherwise) – munching on a sour candy can really help.
Why Sour Candy?
Sour candy packs a pretty powerful punch. The intense flavor and mouth-puckering tang offers a sensory jolt – in a good way. It immediately brings your attention to your body and the present moment. That can help break cycles of intrusive thoughts, emotional spirals, or dissociation. It’s a form of mindful grounding. It’s
In our luteal phase (the time between ovulation and our periods), our PMDD disrupts neurotransmitter function, especially serotonin. During an anxiety event (typically brought on by our PMDD), the brain can enter fight-or-flight or freeze modes. This is where a sour candy can help, by:
- Activating taste receptors (gustatory system): Extremely sour flavors overwhelm the tongue, diverting the brain’s attention.
- Triggering our autonomic nervous system: The shock of sour can trigger a calming reset similar to taking a cold shower or holding ice.
- Creating (or reminding our brain) of mindfulness pathways: It redirects focus from negative thought loops to something tangible and external.
Sour candy works well here, as compared with other types of tastes. I’ve tried this with milk and dark chocolate (both better tasting, in my opinion), gum, and spicy foods. Nothing works quite as well as sour candy. Plus, it’s easy to pick up and store. (of note here: if you are experiencing disordered eating or sugar sensitivities, you may wish to explore other options, like lemon juice).
So, as I have told my clients, head over to your nearest dollar store, and choose your weapon. Sour Patch Kids are probably among the most popular, but my kids like Sour Skittles or Warheads. Keep these candies handy (for example, if your anxiety tends to spike while driving, keep some in your car), and when you notice your mood dropping or the old familiar signs of our PMDD anxiety arising, pop one in your mouth. Savour it. Let it is linger in your mouth, and notice how your tongue feels, and how your mouth may water. Notice how your body reacts, and if you can, state it out loud (“I’m having a sour candy.” “My mouth feels weird.” “My lips are puckering”). Then, repeat.
While we love this new trick, it’s important to note, this is not going to cure your PMDD. It is simply a tool to help ground us using mindfulness to help with elevated anxiety. This should not replace your PMDD therapy, medication, and overall work to help treat this disorder. It’s a great in-the-moment strategy that we love – a part of your overall PMDD toolkit.
About the Author: Nadine Evans
Nadine was diagnosed with PMDD nearly a decade ago and subsequently left her corporate career to become a therapist. She and other therapists at Impart Therapy all focus on PMDD treatment and therapy, and her book, Mastering the Monthly Madness, provides a DBT-focused guide to help with PMDD.
