The holiday season is often described as joyful, cozy, and full of connection—but for those living with Premenstrual Dysphoric Disorder (PMDD), December can feel like an emotional obstacle course. During our most recent PMDD group session on Thursday, December 11, the topic focused on coping with PMDD during this season. Facilitators and therapists Nadine Evans and Carolyn Holmes led a thoughtful discussion on how to navigate this time of year with more awareness, skill, and self-compassion. Their presentation focused on recognizing vulnerabilities, understanding common triggers, and utilizing practical DBT-based tools to manage symptoms when they tend to intensify.
Understanding Holiday Vulnerabilities
The holidays introduce a unique mix of pressures that can amplify PMDD symptoms. Physically, many people find themselves getting sick more often, exercising less, and feeling overall fatigued. The rush between work deadlines, holiday parties, and last-minute commitments can take a toll on mental well-being as well. Emotionally, this time of year can stir up complicated feelings about family, friendships, or relationships with partners and children.
On top of that, situational stressors—shorter days, colder weather, and packed schedules—create the perfect storm. Recognizing these vulnerabilities isn’t about being pessimistic; it’s about setting realistic expectations so you can care for yourself proactively rather than reactively.
Four Core Categories of Triggers
In the session, we discussed four categories of triggers that commonly challenge individuals during their luteal phase:
Interactions with people — moments when you feel criticized, judged, ignored, or unsafe.
Behaviors of others — such as alcohol use or socially inappropriate behavior, which can be difficult to tolerate during periods of heightened sensitivity.
Situations — including crowded stores, holiday travel, certain venues, or even distressing world events.
Sensory stimuli — overwhelming noise, touch, or strong smells that feel especially intense during the luteal window.
Identifying which of these show up for you is the first step in creating a plan that feels supportive rather than exhausting.
DBT Skills for Holiday Balance
To help navigate these stressors, the session explored practical Dialectical Behavior Therapy (DBT) skills tailored to the season.
The ABC strategy encourages you to:
- Accumulate positive emotions by intentionally adding small moments of joy.
- Build mastery through activities that make you feel capable and grounded.
- Cope ahead by planning how you’ll handle challenges before they arise.
The PLEASE technique is another essential reminder to care for the physical basics:
- Treat illness
- Balance eating
- Avoid mood-altering substances
- Maintain healthy sleep
- Exercise to lift your spirits
These foundational habits can significantly soften the emotional spikes of PMDD.
Four Targeted Coping Tools
Participants also practiced four specific techniques: imagining best, worst, and most likely
scenarios to set realistic expectations; using Opposite Action to counter urges driven by emotion; practicing Judgment Diffusion by visualizing negative thoughts drifting away; and applying the STOP method—Stop, Take a breath, Observe, and Proceed mindfully—to interrupt spirals before they escalate.
Putting It All Into Practice
The session closed with real-world applications, allowing participants to walk through holiday scenarios such as tense family gatherings, overstimulating events, or maintaining boundaries during the luteal phase. With these skills, the holidays can shift from a season of dread to an opportunity for intentional self-care.
If you are struggling with PMDD this season, you’re not alone. For individual, group, and couples therapy help, our therapists at Impart are here. We offer sessions throughout the winter break, so please take a look at our website for more details.