Sick and tired and everything and everyone? Feeling a lack of interest in things you once did? Do you have PMDD? Are you in your luteal phase?
Makes sense! PMDD occurs during your luteal phase, which is 1-2 weeks prior to the onset of your menstrual cycle. During this time, individuals can experience symptoms like severe anxiety, depressive episodes, irritability, fatigue, self-critical thoughts, mood swings, and suicidal ideation. However, there are so many ways out there to help cope with these terrible symptoms and feel like yourself again, even during your luteal phase.
Hi everyone! It’s Anjali again and today I wanted to share with you 3 simple & effective ways to feel uplifted during PMDD, which occurs in your luteal phase.
The first, and most effective in my opinion, is exercising your body. Being able to get up, walk, and move your body is a privilege. Whenever I lack energy and motivation, I find that showing gratitude towards my body and health gets me going. No matter what kind of exercise you are doing, moving your body in any kind of way can get your blood flowing and mood up. While exercise is scientifically proven to increase serotonin levels in the brain, it is also proven to help with stomach cramps and bloating during your period. You don’t have to go to the extreme of vigorous 2 hour long training sessions at the gym. Exercise can be as simple as going on a morning or evening walk - a great way to enjoy scenery and get your steps in. Other ways include turning on your favorite playlist and improv dancing, playing sports with friends like tennis or soccer, going for a swim, or just walking the treadmill. Exercise does not need to be painful and tiring. It can be fun, relaxing, and rewarding as well, if done right. For example, my favorite way of moving my body is through pilates or yoga and meditation. In fact, the Psyche & Cycle team loves yoga so much we created our very own 30 minute easy-to-follow yoga session with our high school’s health educator Victoria Chagnon. This hip-opening yoga session was designed to be simple and alleviate cramps and stress. Yoga is proven to help both your body’s comfort and your mental health. It can be hard to become disciplined, but we all have to start somewhere! So pick up a yoga mat, put on your favorite songs, and watch our guided video. I congratulate you for trying, and remember to stay energized and hydrated with plenty of water and protein after any workout.
My second tip for uplifting your mood during your luteal phase is to practice mindfulness through journaling. I feel that journaling is often overlooked and labeled as time consuming or useless. However, there is no “correct” way to journal, and you can do it in any way you’d like in any budget of time you have. Journaling can mean writing your thoughts down throughout the day in your cell phone notes app and reflecting on the day before you sleep. Journaling could mean sitting down at one time with a notebook and pen writing down extensive feelings about certain subjects. Journaling could mean using an app to track your symptoms and emotions throughout the day. Journaling could also mean using a planner to write down your short and long term goals. Journaling can have several definitions and you can decide what’s best for you. However, as outlined in the Psyche & Cycle instagram, the three major pros to journaling if you have PMDD are 1. Tracking your symptoms, 2. Regulating your emotions and 3. Setting your goals. Tracking your symptoms will help you better understand and cope with your different needs during your luteal phase. Regulating your emotions through writing can help you manage your stress and organize your thoughts so that things do not become too overwhelming. You will be able to reflect on your writing and better understand your own emotions. Lastly, journaling can help you look towards a brighter future and plan your goals, which can help motivate and energize your mind. There’s no harm in journaling, and if it isn’t for you, at least you can say you’ve tried it. So figure out what way you want to journal and don’t wait to get started!
Lastly, my third and final tip for a better mood throughout PMDD is to get enough sleep. It might sound insignificant, but it will surprise you the number of us who actually don’t get enough sleep as we should be getting. Sleep is so important to allow your body to heal and repair itself from everything we went through the day before. The correct number of hours of sleep are anywhere from 7-9, but once in a while, there is nothing wrong with sleeping in a little extra. Though many label this as “laziness”, I think that during your luteal phase, extra sleep and relaxation is so important to have a wonderful day. Now, of course, don’t sleep in so much that you lose your energy and you can no longer be revitalized, but just enough so that you feel well rested and ready to conquer the day. Power naps can be wonderful too!
Thank you for reading and I hope you are able to find exactly what works for you to help make your luteal phase no different from any other day. The process can take some time, so be patient! Listen to your body and try different things until you find the perfect solution. Good luck!
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