Is premenstrual dysphoric disorder making you depressed? Here’s how to deal with it
Premenstrual dysphoric disorder (PMDD) affects 3 – 8 percent women in the United States. It is characterized by extreme PMS (premenstrual syndrome) and an inability to complete everyday chores. It is manifested as insomnia or hypersomnia, feelings of overwhelm, lethargy, reduced interest in usual activities, bloating, tenderness of the breasts, disorientation and changes in appetite. In addition to these physical symptoms, women are also known to suffer from symptoms of mental disorders like depression and extreme anxiety. These symptoms usually start appearing up to two weeks before the commencement of the menses.
Fortunately, a few self-help strategies can help alleviate the debilitating symptoms of PMDD. Some of these strategies are:
- Eating right: Too much salt in the diet can cause bloating while too much sugar can destabilize levels of insulin accounting for the mood swings. Additionally, coffee can aggravate the symptoms of anxiety, while alcohol can exacerbate the symptoms of depression. One should, thus, take a balanced diet consisting of wholegrains, fresh vegetables, lots of fruits, fiber, and Moreover, instead of taking three big meals, one should opt for five to six smaller meals spread throughout the day.
- Exercising: No matter how low or lethargic a woman may feel, she must commit at least 30 to 40 minutes of her day to exercising everyday as this helps in alleviating the distressing symptoms of physical and emotional distress. One may indulge in brisk walking, a Zumba session or play any sport of choice.
- Taking supplement: Deficiency of various vitamins and minerals in many women worsens the symptoms of PMDD. Thus, one must ensure that there is the recommended levels of Vitamin D, calcium, folate, B6, magnesium and vitamin E. If one is deficient in these essential vitamins and minerals, then one must see a doctor for a recommendation of supplements.
- Herbal medicines: Sometimes, herbal medicines may also help in reducing the severity of the symptoms. Women may try black cohosh, ginger, chaste berry, dandelion, natural progesterone cream, etc. finding out what suits one the best.
- Working on depressive symptoms: In order to manage depressive symptoms one may indulge in mind calming activities like deep breathing, tai chi, acupressure, yoga or any other mindful technique to stay in the present moment. One may also listen to some calming music, read some self-help book or go for a walk.
- Considering medication: PMDD gives rise to a host of physical and emotional symptoms which can be dealt with by consuming pain medication, antidepressants, hormone replacement therapy, etc. However, one must seek the opinion of a doctor before starting these medicines.
- Journaling: This can be very therapeutic. Whenever one feels emotionally unstable, one may try journaling. This will help one to chart one’s mood swings and take necessary corrective actions.
- Seeking help: Bottling up the emotions does not help in PMDD. It is important to talk about one’s feelings with loved ones or other women to feel heard. One may join peer groups through online and offline interactions.
PMDD may lead to depression in the afflicted woman. As the depressive symptoms recur in each cycle, they may become severe with time. To avoid depression from gaining a upper hand in your life, it is indispensable to enroll for professional help for the mitigation of such symptoms.
If you or your loved one is suffering from depressive symptoms, contact the Texas Depression Treatment Help to know more about the finest depression treatment centers in Texas. Call at our 24/7 helpline number 866-827-0282 or chat online with our one of our experts to get further information about the best depression treatment in Texas to recover completely from depression.