If you live in Canada, particularly Ontario, you’ve been inundated with snow these days. It’s one of the coldest, snowiest Februarys in recent memory, and while lovely for those of us who love to ski or snowshoe, it can wreak havoc on those of us with PMDD.
In case you need a reminder, Premenstrual Dysphoric Disorder (PMDD) is a severe form of premenstrual syndrome (PMS) that causes significant emotional and physical distress. For many individuals who experience PMDD, the winter months can exacerbate symptoms. With shorter days, colder temperatures, and the added stress of shoveling, driving in the snow, or anything else winter-related, managing PMDD in winter can feel even worse than usual. Fortunately, there are many things you can do to help during the coldest, darkest times of the year, and here are seven things to alleviate symptoms:
- Pay Attention to your Sleep
During the winter, the lack of daylight can disrupt your sleep, possibly exacerbating PMDD symptoms like irritability, fatigue, and mood swings. Sleep is one of your best lines of defense here. Aim for at least 7-9 hours of quality sleep each night. Sleep is essential for emotional regulation, immune function, and overall well-being. Set a bedtime and wake-up time that works for you and try to be consistent. Avoid screen time an hour before bed and cut out caffeine well in advance of bedtime.
- Be Mindful of Sunlight or Use Light Therapy
Unfortunately, shorter winter days mean less sunlight, which can worsen depressive symptoms associated with PMDD. Natural light can help to boost your mood and regulate your circadian rhythms.
When the weather allows, try to spend time outdoors – perhaps a walk when it’s sunny to help. Light therapy has been shown to improve mood, especially in those suffering from Seasonal Affective Disorder (SAD), a condition that often co-occurs with PMDD in the winter months. Many clients have found light therapy to be helpful during this time, and they typically are for at least 20-30 minutes of light exposure in the morning.
- Exercise, Exercise, Exercise
Sometimes the last thing we want to hear is exercise during the darkest and most difficult times of our luteal phases, but trust us, it helps so much! It is an effective way to manage PMDD, as it promotes the release of endorphins, the body’s natural mood-boosting chemicals. Winter can make it difficult to stay active, but finding a routine that works for you can significantly reduce symptoms like irritability, anxiety, and fatigue. Walking outside when you can, trying some at-home yoga or pilates (there are some wonderful free YouTube videos that can provide an accessible workout), or going to the gym if you have the time and space to do so. Even 20-30 minutes of physical activity a day can help improve your mood and energy levels.
- A Balanced, Anti-Inflammatory Diet
While during our bad luteal winter times, we’re more likely to eat sugar and carbs (pizza, anyone?), eating healthy plays a crucial role in managing PMDD symptoms. Incorporate foods that support hormonal balance and reduce inflammation, such as omega-3-rich fish, leafy greens, nuts, and seeds. Avoid excessive caffeine, sugar, and processed foods, which can spike blood sugar levels and exacerbate mood swings. Magnesium-rich foods like dark chocolate, avocados, and legumes can help to reduce muscle tension and irritability – which we often need during our worst luteal symptoms.
- Practice Stress Reduction Techniques and Self-Kindness
No surprise here, as we all know that stress negatively impacts our hormones, making it even harder to manage the emotional and physical effects of PMDD. Incorporating relaxation techniques such as mindfulness meditation, deep breathing, or progressive muscle relaxation can help. Taking time to relax, unwind, and prioritize self-care can have a profound impact on your mental health during this time. Self-kindness involves not just self-care, but allowing space for forgiving ourselves during a difficult luteal phase, when our anger or sadness has gotten the best of us. The more emotional breaks we can give ourselves, the better – this includes not hating ourselves too much when we have a rough cycle.
- Talk to Your Doctor or Naturopath About Supplements
While outside of our scope as therapists, using certain supplements to manage our PMDD can help significantly with symptom reduction. Magnesium, vitamin B6, calcium, and vitamin D have all been shown to help reduce mood swings, fatigue, and other physical symptoms. Vitamin D is crucial in the winter months, as reduced sunlight can lead to deficiencies that worsen mood disorders. As mentioned, please talk to your healthcare provider before adding any new supplements to your routine to ensure they’re safe and appropriate for your needs.
- Connect with Supportive People
PMDD can make you feel isolated, especially if those around you don’t understand what you’re going through. During the winter months, it’s even more important to surround yourself with supportive individuals who can offer emotional support and understanding. Whether it’s through talking with a close friend or joining an online community of people who share your experience, having a support system can help you feel less alone in your journey.
Therapy can help, and if you’re looking for individual therapy to support your PMDD, you’ve found the right place. All of our therapists are trained in PMDD management. Group therapy is also helpful, and Impart Therapy runs a monthly Zoom Support Group, where you can join to share and learn about symptom management. To learn more, please visit our page.
Conclusion
While PMDD during the winter can be even tougher than usual, by incorporating these strategies into your daily routine, you can reduce symptoms and improve your overall well-being. Maintaining good sleep hygiene, staying active, nourishing your body with a balanced diet, and managing stress are just a few steps toward feeling better. To learn more about how Impart Therapy can help with your PMDD symptoms, please visit us at imparttherapy.com.
