Managing PMDD Starts with Your Period
Why a whole cycle approach matters
Brett Buchert · March 16, 2025
There's a BIG misconception that managing PMDD only really matters during the luteal phase when we are experiencing PMDD... but in my experience, that is simply NOT true.
Managing PMDD takes a WHOLE CYCLE approach, and it starts with our periods!
The menstrual cycle is a full, interconnected unit of time for women.
What we do or experience in one part of our cycle can affect how we feel in another.
Physiologically, it takes the whole cycle for our hormones to complete one full cycle.
The endometrial tissue that starts building on day 2-3 of your cycle is the same tissue that releases about 4 weeks later.
It's all connected. The menstrual cycle is a full unit of time
Here's my recommendations for caring for yourself on your period to support PMDD:
🩸 Period Products
Most of us start out using generic disposable pads and tampons, only for the research to catch up that the chemicals inside these products — even endocrine-disrupting ones — can easily absorb into the sensitive tissues of our vulvas/vaginas and into our bloodstream.
Not ideal for a condition related to hormone sensitivity.
Luckily, there are lots of options now:
✅ Organic disposable pads and tampons
✅ Menstrual cups
✅ Reusable cloth menstrual pads
✅ Period underwear
✅ Free bleeding
Switching to cloth pads was a turning point in my PMDD journey.
Not necessarily because it decreased my toxic load (though maybe it did!) — but because I was taking active, conscious, and intimate care of my bleed — something I'd flushed and thrown away without a thought for 10 years.
Explore cloth pads, period underwear, menstrual cups, or organic disposable pads and tampons over generic disposables, which may have endocrine-disrupting chemicals.
⚡ Menstrual Pain
Cramps and menstrual pain are near ubiquitous with periods, and plain being a woman. But I don't think pain = womanhood.
In my own experience, the more I consciously give myself rest during my period, the pain is minimal to nonexistent.
*Of course, there are more complex experiences like endometriosis where simple rest may not even touch, and need their own type of care.
**I also find that some of my more painful periods have followed cycles of immense growth and transformation, like an energetic cleansing. Maybe some pain is meant to be felt.
❤️ Connecting with Your Blood
How do you FEEL about your menstrual blood?
Indifferent, grossed out, awestruck?
All feelings welcome here, but I also think the feelings we hold towards our periods, and thus cycles, impacts our experience of our menstrual cycles, including during PMDD.
If you want to connect deeper with your own blood, here's what I'd do:
Switch to reusable pads or a menstrual cup where you will need to interact with your blood more when you wear them and when washing
Touch, feel, smell, look at, and taste your menstrual blood (whatever you feel comfortable with, take it slow) *good to do in the shower
Make menstrual art - collect your menstrual blood in a cup or jar and paint! It's like watercolor!
Do a menstrual face mask - menstrual blood contains stem cells that would've nourished a new life and now they're testing for treatment of things like Alzheimer's. Wonder what it can do to the skin? For me, it heals blemishes extremely fast.
😴 Menstrual Rest
"A woman can do anything a man can do, bleeding."
Absolutely! Our periods do not need to hold us back.
But also, in a productivity-obsessed culture, is it always in our best interest to push through when maybe our bodies are crying out for rest?
For me, I keep menstrual rest simple and practical. I'm not off in the woods in my own menstrual hut meditating for 5 days (not yet)
Getting stuff done before my bleed so that I have an empty/minimal to-do list (cleaning, meal prep, work stuff) *Obvi challenging to adapt depending on lifestyle and responsibilities, but even 1% changes can help
Carving out extra alone time - I don't feel very social at this time and tend to want to go inward
Not doing hard workouts on days 1-3 - light intensity a-okay if it feels right
Extra time in bed to read or journal - minimal screens if I can
Reflect with me:
How do you care for yourself on your periods?
Is there room for a little more love and tenderness as your body releases and regenerates for the full cycle ahead?
Want to learn more about a whole cycle approach to PMDD?
Join my Menstrual Cycle Awareness for PMDD Masterclass!
You'll get practical tools, deep insights, and a fresh, empowering perspective on how to work with your cycle instead of against it.
