A Somatic Approach to Managing PMDD
If you've ever felt like your body becomes a stranger in the days before your period, you're not alone. For those living with Premenstrual Dysphoric Disorder (PMDD), the week or two before menstruation can feel like an emotional and physical rollercoaster that you didn't buy a ticket for.
The mood swings, the overwhelming anxiety, the deep sadness that seems to come out of nowhere, the irritability that makes you feel like you're not yourself, these experiences are real, they're valid, and they deserve compassionate support.
Find Calm in Your Cycle
Somatic therapy helps you reconnect with your body, reduce emotional overwhelm, and find steadiness through every phase of your cycle.
Schedule a ConsultationWhat is PMDD?
PMDD is more than just "bad PMS." It's a severe form of premenstrual syndrome that affects an estimated 5-8% of people who menstruate. While PMS can certainly be uncomfortable, PMDD can feel debilitating. Symptoms often include severe mood changes, anxiety, depression, irritability, and physical symptoms like bloating, breast tenderness, and fatigue.
The challenging part? These symptoms typically appear like clockwork in the luteal phase of your cycle (the time between ovulation and your period) and then lift within a few days after menstruation begins. This predictable pattern can make you feel like you're two different people each month.
Why a Somatic Approach?
When we talk about "somatic" approaches, we're talking about working with and through the body. The word somatic comes from the Greek word "soma," meaning body. These approaches recognize something really important: your body and mind aren't separate entities—they're deeply interconnected.
PMDD doesn't just live in your thoughts or emotions. It lives in your nervous system, your hormones, your muscles, and your entire physical being. That's why working directly with your body can be so powerful. Instead of just thinking your way through PMDD symptoms, somatic approaches help you process and release what's happening at a physiological level.
Somatic Techniques for Managing PMDD
Body Scanning and Awareness
One of the most foundational somatic practices is simply noticing what's happening in your body without judgment. When you feel PMDD symptoms arising, try this:
Find a comfortable position and close your eyes. Starting at the top of your head, slowly scan down through your body, noticing any sensations. Where do you feel tension? Where do you notice tightness, heaviness, or discomfort? You're not trying to change anything—just notice.
This practice helps you reconnect with your body and can actually calm your nervous system just through gentle awareness.
Breathwork for Nervous System Regulation
Your breath is a direct line to your nervous system. When PMDD anxiety hits, your body often goes into fight-or-flight mode. Intentional breathing can help you shift into a calmer state.
Try this simple technique: Breathe in for a count of four, hold for four, breathe out for six. The longer exhale signals to your nervous system that you're safe. Even five minutes of this breathing can make a noticeable difference.
Movement and Release
Your body holds emotional tension, and sometimes the best way to process intense PMDD emotions is through movement. This doesn't mean you need to do an intense workout (though that can help some people!). Instead, try:
Gentle stretching or yoga
Dancing freely in your room
Shaking out your limbs
Going for a walk while paying attention to each step
The key is moving in ways that feel good and help you release pent-up energy or emotion.
Grounding Techniques
When PMDD makes you feel emotionally flooded or disconnected, grounding techniques help bring you back to the present moment. Try the 5-4-3-2-1 technique:
Notice 5 things you can see
Notice 4 things you can touch
Notice 3 things you can hear
Notice 2 things you can smell
Notice 1 thing you can taste
This sensory awareness pulls you out of overwhelming thoughts and back into your body and the present moment.
Progressive Muscle Relaxation
PMDD often comes with physical tension. Progressive muscle relaxation involves tensing and then releasing different muscle groups throughout your body. Start with your toes, squeeze them tight for five seconds, then release. Move up through your body—calves, thighs, abdomen, hands, arms, shoulders, face.
This practice not only releases physical tension but also helps you become more aware of where you're holding stress in your body.
Self-Compassion Through Touch
Never underestimate the power of gentle, compassionate touch. When you're struggling with PMDD symptoms, try:
Placing your hand on your heart
Giving yourself a gentle hug
Massaging your temples or neck
Holding your own hand
These small acts of self-compassion can activate your body's soothing system and remind you that you deserve kindness, especially from yourself.
Creating Your Somatic PMDD Practice
The beautiful thing about somatic approaches is that they're highly personal. What works for someone else might not work for you, and that's completely okay. We encourage you to experiment with different techniques and notice what feels helpful.
Consider tracking your cycle and your symptoms so you know when to expect your luteal phase. This awareness allows you to be proactive rather than reactive. When you see PMDD symptoms on the horizon, you can start implementing your somatic practices early.
You Don't Have to Do This Alone
While somatic techniques can be incredibly helpful, PMDD is a serious condition that often benefits from professional support. Working with a therapist who understands both PMDD and somatic approaches can make a significant difference in your quality of life.
At Sagebrush Counseling, we understand the unique challenges of PMDD and offer specialized support to help you find relief. Our therapists are trained in somatic approaches and can work with you to develop personalized strategies that honor your body's wisdom and your lived experience.
You Don’t Have to Face PMDD Alone
Together, we can work toward balance, compassion, and connection—helping your body feel like a safe place again. Sessions are available online throughout Texas.
Begin Your PMDD Healing JourneyCounseling for PMDD in Texas
Living with PMDD can feel isolating and overwhelming, but you're not broken, and you're not alone. Your body isn't betraying you—it's communicating with you. Learning to listen to and work with your body through somatic approaches can be a powerful step toward feeling more at home in yourself, no matter what phase of your cycle you're in.
Be patient with yourself. Healing isn't linear, and some months will be harder than others. But with the right tools and support, it is possible to find more ease, more peace, and more of yourself even in the midst of PMDD.
Please note: This blog post is for informational purposes only and is not a substitute for medical advice. If you're experiencing symptoms of PMDD, please consult with a healthcare provider for proper diagnosis and treatment options.
