PMS and PMDD can both occur during the luteal phase of the menstrual cycle. Common symptoms include mental health-related issues. But what is the difference between PMS and PMDD and what are the treatments available? Read on to find out. If you need urgent help for your mental health you can contact the Samaritans 24/7 helpline, or Mind’s crisis resources. Quick facts: What is Premenstrual Syndrome (PMS)? Premenstrual Syndrome (PMS) is a set of symptoms that people can experience in the weeks leading up to their period, known as the luteal phase of the menstrual cycle. PMS is super common, with up to 90% of women and people who menstruate experiencing it at some point.  PMS can vary from person to person, with some people just experiencing mild symptoms, with others suffering from more extreme symptoms that can affect their daily lives. PMS Symptoms There are a combination of physical and mental symptoms that can be associated with PMS. Some of the most common symptoms include: What’s the difference between PMS and PMDD? Premenstrual dysphoric disorder (PMDD) is similar to PMS, but more severe, with far more exaggerated mental health-related symptoms. PMDD can have a significant impact on your life, affecting work, social life, relationships and friendships. Around 3-8% of women and people who menstruate experience PMDD. Similarly, PMDD affects people the week or two before their period, with some people experiencing symptoms throughout this time and others just for a few days. Symptoms tend to improve once your period ends. PMDD symptoms Again, like PMS, symptoms of PMDD can be expansive. But common symptoms often include: In the most severe cases of PMDD, some people may experience suicidal ideation or suicidal thoughts. If you need urgent help for your mental health you can contact the Samaritans 24/7 helpline, or Mind’s crisis resources. What are the causes of PMS and PMDD? The exact causes are still not fully understood, but researchers believe that PMDD is caused by how sensitive your body is to changes in hormone levels. Recent research suggests that PMDD is associated with increased sensitivity to the normal hormonal changes that occur during your monthly menstrual cycle. There is research to suggest other possible causes for PMDD, as well as things that may make your PMDD worse. Some of these possible factors are: PMS and PMDD treatments Several medical and non-medical treatments can help to alleviate PMS and PMDD symptoms.  If you don’t already, tracking your symptoms and cycle to see if there’s a correlation between when your symptoms are appearing and where you’re at in your cycle can really help.  You can track your cycle using a cycle-tracking app, or simply keep a record of it on a calendar. Once you’ve deciphered any patterns with your symptoms appearing, it can become easier to anticipate when they’ll appear. This can allow you to have more control over planning your schedule around them and factoring in self-care.  You’ve heard it all before, but we’re telling you again—eating well, exercising regularly and reducing stress, is proven to have a positive impact on PMS symptoms and of course, your overall health.  Some prescription hormonal contraceptives have also been shown to improve PMDD and PMS symptoms. Hormonal contraception halts the ovulation process and those prescribed without taking a break will level the natural fluctuation of your hormones, helping to lessen your symptoms.  For the more severe cases of PMDD – cognitive behavioural therapy (CBT) is also considered an effective treatment.  If your experience of severe PMS or PMDD symptoms is regularly affecting your wellbeing, it can be extremely beneficial to talk to a professional. The idea of diagnosing a mental health disorder can be daunting, but it is the first and most important move in alleviating your suffering. Resources:

In this article, we’ll explore how fertility treatments can affect your mental health. We’ll discuss the ups and downs and tips for taking care of your emotional wellbeing. Quick facts: Understanding the emotional side of fertility treatment  Sometimes, the road to parenthood is not as straightforward as we may initially think. If you’ve struggled to conceive naturally, don’t want to, or can’t, fertility treatments can be a great option.  But they can come with a huge range of emotional challenges, that are often lost in the conversation centring around all of the physical aspects of the procedures.  According to recent studies, up to 30% of people seeking fertility assistance report symptoms of anxiety and depression, while nearly 40% grapple with elevated stress levels. Fertility treatments like egg freezing and IVF are often described as ‘emotional rollercoasters’, with moments of joy and love, and moments of sadness, uncertainty and fear.  The anticipation of each treatment cycle, uncertainty of outcome and the financial burdens can all take a toll on mental health. Many individuals and couples going through fertility treatments may feel isolated or like they’re carrying the burden alone, which can exacerbate feelings of loneliness. Some individuals may also feel pressure to conceive within a certain timeframe, adding to the stress. This pressure can come from societal expectations, family, or personal goals. Here we lay out some tips for looking after your mental health during treatment as well as some proactive ways to deal with the prospect of failed treatment. Tips for looking after your mental health during fertility treatment Everyone deals with stress differently and it’s important to find a method that works for you, as well as understanding your triggers. Some of these methods may work for you.  Get as much information as possible about your treatment  Understanding the fertility treatment process can significantly reduce anxiety. Research the steps involved and make sure you know exactly what will happen at each stage. Prepare a list of questions for consultations with your doctor or specialist to clarify any doubts or worries. Knowing what to expect can make the process feel less daunting, allowing you to feel more in control of your journey. Don’t make it the only topic of conversation  While sharing your feelings and concerns with your partner is crucial, it’s essential not to let fertility worries or discussions about your treatment dominate every conversation. Taking breaks to discuss non-fertility-related topics, especially if you’re going through this process with a partner can provide relief and maintain emotional connections with your loved ones.  Lean into your family and friends Your support network is invaluable during fertility treatment. Lean on family and friends who are empathetic and understanding. Share your experiences, but also make time for enjoyable activities together that can take your mind off things. These connections can offer emotional support and a sense of normalcy. Consider fertility counselling Fertility counselling can offer a safe space to explore your emotions and concerns with a mental health professional. These experts can guide you through the emotional challenges of fertility treatment, providing valuable coping strategies and emotional support. You can book an online appointment with one of our fertility counsellors at any time.  Identify your triggers Take time to understand how stress affects you personally. Recognise your personal triggers and signs of stress, such as irritability, sleep disturbances, or physical tension. Once identified, develop a toolbox of coping strategies that work for you. This may include relaxation techniques, journaling, exercise or talking to a friend. Practice mindfulness Mindfulness techniques, like deep breathing, meditation, or progressive muscle relaxation, can help you stay grounded during the emotional turbulence of fertility treatment. Regular practice can reduce anxiety and increase your overall sense of well-being. Keep active and don’t isolate  Maintaining physical activity and staying engaged in enjoyable activities can positively impact your mood. Exercise releases endorphins, which can help alleviate stress. Additionally, avoid isolating yourself during treatment. Maintain social connections to provide emotional support and prevent feelings of loneliness. Avoid any other big life changes The fertility treatment journey itself is a significant life event that can be emotionally taxing. Avoid introducing additional stressors, like moving to a new home or starting a new job, during this period if possible. Staying in a familiar environment and maintaining your established routine can provide stability and reduce anxiety. Join a support group Support from friends and family can also be vital, but it’s important to remember that not everyone will understand the emotional complexity of fertility struggles. Joining a support group can allow you to connect with other people going through the same struggles. There are lots of online groups available or in-person group counselling-based sessions. Waiting for your pregnancy test result The two-week wait, that agonising period between embryo transfer and the pregnancy test, is often one of the most emotionally challenging phases of fertility treatment. It’s a time marked by heightened uncertainty and anxiety, as the long-anticipated results of your efforts hang in the balance.  Try to plan ahead for activities and distractions that can help take your mind off the uncertainty. Having a plan in place can provide a sense of control over your time and emotions during this period. Keep a schedule of daily activities, work commitments, or outings with friends and family. Consider engaging in hobbies you enjoy, reading a good book, or taking up mindfulness and relaxation techniques. It can be beneficial to focus on tasks and experiences that bring you joy and fulfilment. Remember that a busy mind has less space for worries. Lean on your support network during this challenging time. Share your feelings and concerns with loved ones, as they can provide invaluable emotional support. Whether it’s a shoulder to lean on, a listening ear, or a comforting presence, friends and family can help alleviate some of the anxiety and loneliness you may be feeling. Don’t hesitate to communicate your needs to them. Facing the prospect of a failed fertility treatment Experiencing a failed fertility treatment can be emotionally devastating. It’s a moment […]