Every month, like clockwork, I used to feel like a different person.
One week I was productive, social, creative — the next, I was anxious, foggy, tearful, and reactive.
That emotional whiplash? It had a name: PMDD — Premenstrual Dysphoric Disorder.
For years, I thought I was “too sensitive,” “too dramatic,” or just bad at handling stress.
But once I understood the connection between my cycle, neurobiology, and daily habits, everything began to shift.
Now, I don’t just manage my PMDD — I support myself through it with powerful rituals that ground me, soothe my nervous system, and help me stay connected to myself.
1. Morning Light + Grounding Before Screens
I start my day with bare feet on the earth (or grounding mats indoors) and get natural sunlight in my eyes within the first 30 minutes of waking.
This helps regulate my circadian rhythm, balance cortisol, and support dopamine — which is key for both ADHD and PMDD management.
📌 On PMDD days, I spend more time here. I don’t rush into “doing.” I focus on just “being.”
2. Targeted Supplements for My Luteal Phase
During my luteal phase, I increase support for:
Magnesium glycinate (calms the nervous system)
B6 and methylated B-vitamins (support mood and hormone balance)
L-Tyrosine (dopamine precursor)
Ashwagandha or adaptogens (for stress resilience)
These aren’t random — they’re based on my DNA and lab results.
I now support my body with what it actually needs.
3. Cycle Tracking + Compassionate Scheduling
I no longer force myself to be “superwoman” every day of the month.
I track my cycle using an app and create a soft week around Days 21–28. That means:
No major launches or heavy meetings
More creative, intuitive work
Saying no without guilt
Compassionate planning has saved me from burnout.
4. Nighttime Nervous System Rituals
Sleep is non-negotiable — especially during PMDD.
My nighttime ritual includes:
A magnesium bath or shower with calming essential oils
Blue-light blockers 2 hours before bed
A guided meditation or body scan
Journaling to empty my mind
Sometimes, I use castor oil packs, warm cacao, or my Amazon Calm Elixir as part of the wind-down.
5. Mindset Shifts: From “What’s Wrong with Me?” to “What Do I Need?”
The biggest shift wasn’t physical — it was emotional.
Instead of fighting my body, I now listen to it.
When I feel overwhelmed, I ask:
“What do I need right now to feel safe, grounded, and supported?”
That question has led to more healing than any protocol ever could.
Final Thought
These rituals don’t eliminate PMDD — but they create a container of safety and softness that changes how I experience it.
If you’re navigating the ups and downs of PMDD or ADHD, know this:
You’re not broken. You’re sensitive — and that’s sacred.
If you want to explore these tools deeper, my book The Healing Journey is full of honest stories, practical rituals, and science-backed strategies that helped me reclaim my power.
Let’s heal together — not in perfection, but in presence.
📖 The Healing Journey is available now. DM me if you’d like a signed copy or to work together 1:1.
