Overcome Premenstrual Dysphoric Disorder With These Natural Remedies
Now that we have taken the time to discuss the impact of Saturn return throughout our 20's and early 30's, it's time to shed light on what could possibly occur as your hormones and menstrual period alternates. A lot of us women are suffering with premenstrual dysphoric disorder (PMDD) which, according to WomensHealth.gov, is "a health problem that is similar to premenstrual syndrome (PMS) but is more serious. PMDD causes severe irritability, depression, or anxiety in the week or two before your period starts. Symptoms usually go away two to three days after your period starts."
Trust, I know from my own personal experience that these times can be challenging. The pain and tears that you feel go far beyond getting emotional while you're watching a drama series on Netflix. During the PMDD phase, you may feel like you're the only one but keep in mind that you aren't alone. Here are a few natural ways to alleviate PMDD and improve your symptoms.
1.Prepare for Your Period
Experiencing anxiety and crying hysterically just days before your period can be very tough. The last thing that you want to do in the midst of anxiety is rush and get prepared for your period once it arrives. The best way to stay in control of PMDD is to think ahead and be prepared. The first step would be to make your life easier by using a period tracker or downloading a period app that best suits you.
For example, the Flo App not only tracks your period, it explains your bodily functions before, during, and after your period. There are also surveys and articles that you can utilize to help you better understand your menstrual cycle. The anxiety and depression that you may feel before your period can catch you by surprise, so be proactive and go shopping to grab all of your pads, tampons, snacks, and aspirin before your cycle begins.
2.Eating Healthy Foods
During your menstrual cycle, a major way to combat PMDD is to eat healthy food before and during your cycle. Try not to let your cravings get the best of you. Avoid salty foods, spicy foods, red meat, coffee, sugar, and alcohol. Focus on high energy foods such as fruit, green vegetables, chicken, fish, beans, and nuts. If you would like something sweet to eat, treat yourself to dark chocolate or your favorite yogurt. PMDD can be exhausting and draining, so you want to watch your intake of unhealthy foods. Boost your energy with healthy foods and so that you can feel better about yourself.
3.Focus on Breathing
When PMDD hits you, things can get real. At times you can feel the frustration and anxiety approaching and at other times, it comes and goes sporadically. Whenever the tears start rolling uncontrollably, stop everything, have a seat, and focus on breathing. By focusing on breathing, you will lower your anxiety, release toxins, and calm your mind. Don't rush the process. Allow yourself to breathe and remember that it's not you, it's your emotions running through you.
4.Nature Meditation Music
You can fight through PMDD through music. Relax and calm your mind overnight or during your weekend by sleeping to meditation music. Nature sounds or sleep meditation helps to reduce stress, fall asleep faster, and sleep more deeply. Take your dreams to another place and ease your mind.
5.Spend More Time With Loved Ones
PMDD causes high mood swings, sadness, and feelings of hopelessness. It is very easy to get overwhelmed with your emotions and feel that you aren't deserving of love and support. You may feel as though you would rather be alone but in actuality, this is the time that you need to surround yourself by loved ones. Plan an outing or set aside time to spend with your family and friends. Try to be around the people that bring you joy and laughter. It is hard in the beginning but as time progresses, you won't regret it.
6.Talk About It
The hardest thing to do as you're going through PMDD is to discuss it, especially at a time when you don't fully understand your irritability. In order to open up about PMDD with others, you must first own it and be shameless. I'll never forget when I first started sharing my symptoms with my friends and feeling so embarrassed about it. Later, I came to find out they were also experiencing PMDD and had never discussed it.
Educate yourself and educate others about PMDD. People will get a chance to know you better and learn how to assist you with navigating through your anxiety. The people around you deserve to know, especially if you have a significant other or have a roommate. It's not easy but you can get through it together as a unit.
Want more stories like this? Sign up for our newsletter here and check out the related reads below:
10 Of The Absolute Best Period Hacks
The One Period Tracker You Should Be Using
I Tried CBD Products To Alleviate My Period Pain
Featured image by Shutterstock.
- PMS and PMDD | Cleveland Clinic ›
- Premenstrual dysphoric disorder: Different from PMS? - Mayo Clinic ›
- Premenstrual Dysphoric Disorder “PMDD” - National University of ... ›
- PMS & PMDD ›
- 8 Natural Ways to Treat PMS and PMDD ›
- PMDD: Premenstrual Dysphoric Disorder Symptoms and Treatment ›
- 18 Premenstrual Dysphoric Disorder (PMDD) Symptoms & Remedies ›
- 12 PMDD natural treatment options ›
- Treating premenstrual dysphoric disorder - Harvard Health ›
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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How To Tell If You're Disciplining Your Child Or Seeking Revenge
When discussing the topic of raising children, discipline is often the first thing that comes to mind. Children need discipline. Full stop. But what is discipline? And how do we draw the line between discipline and revenge?
The origin of the word "discipline" can be traced back to the Latin word "disciplina," which means "instruction" or "teaching." Over time, however, discipline has come to be synonymous with punishment, with parents relying on shame, fear, and/or physical pain to curb undesirable behavior.
Teaching takes time, so nipping it in the bud in whatever fashion parents deem necessary (within reason) has become the norm. But is this what’s best for children? And when does it become less about curbing undesirable behavior and more about getting our licks back for offenses we feel our children should know better to do?
In my work as a parenting coach, I’ve often heard parents say, “I asked him nicely three times before spanking him. He didn’t stop doing it until I did, so clearly talking doesn’t work.”
And the parent isn’t wrong. Talking often doesn’t work the first, the third, or the even the 10th time. And the reason is directly tied to brain development.
Children cannot and do not process information the way an adult can. Auditory processing is not fully developed until a child is 14 or 15 years old. And even then, if a child has auditory processing delays or Auditory Processing Disorder (APD), they may always struggle with processing auditory commands. According to Susie S. Loraine, MA, CCC-SLP, the term auditory processing refers to how the brain perceives and interprets sound information. Several skills determine auditory processing ability—or listening success. They develop in a general four-step hierarchy, but all work together and are essential for daily listening.
Without this understanding, discipline can easily become revenge because parents will then view their child’s misdeeds as a personal slight. Instead of teaching them to do better, parents now want to show them the consequences of not doing better. This is why it's imperative for parents to discern between discipline and revenge to maintain healthy relationships with their children.
5 WAYS TO DISTINGUISH BETWEEN PARENTAL GUIDANCE AND RETALIATION:
Understanding The Intent
Discipline is rooted in love and concern for the child's well-being. It focuses on teaching lessons and helping children understand the consequences of their actions. Conversely, revenge-driven actions stem from a desire to inflict pain or punishment as payback for perceived slights or disobedience. Parents should reflect on their motives before taking disciplinary actions. Ask yourself whether your intention is to help your child learn or to make them suffer for upsetting you.
Example: If a child accidentally breaks a valuable item, a disciplinary response would involve discussing the importance of being careful and working with the child to come up with a way to replace or fix what they’ve broken. On the other hand, a vengeful reaction might involve yelling, harsh punishment, or bringing up past mistakes to intensify guilt.
Maintaining Emotional Regulation
Effective discipline requires parents to remain calm and composed, even in challenging situations. It's natural to feel upset or frustrated when children misbehave, but responding with anger or resentment can escalate the situation and blur the line between discipline and revenge. Before addressing the issue, take a moment to breathe and collect your thoughts.
Example: If a child cannot follow instructions, a disciplined response would involve calmly explaining why their cooperation is necessary in working with the child to accomplish the goal. Conversely, a retaliatory response might involve shouting, name-calling, or resorting to physical punishment out of anger.
Promoting Growth and Learning
Discipline should always aim to promote growth and learning. It involves guiding children toward making better choices and understanding the impact of their actions on themselves and others. Effective discipline strategies include positive reinforcement, setting clear expectations, and providing opportunities for reflection and growth.
Example: If a child repeatedly forgets to complete their chores, a disciplinary approach would involve discussing the importance of responsibility and finding solutions together, such as creating a chore chart or setting reminders with Siri or Alexa. In contrast, a revenge-driven response might involve imposing overly harsh punishments or belittling the child, which can undermine their self-esteem and hinder their ability to learn from their mistakes.
Momo Productions/Getty
Building Trust and Communication
Trust and open communication are essential components of a healthy parent-child relationship. Discipline should strengthen this bond by fostering trust and encouraging children to confide in their parents without fear of judgment or retaliation. When children feel safe and supported, they're more likely to accept discipline as a form of guidance rather than punishment.
Example: If a child admits to breaking a rule or making a mistake, a disciplined response would involve listening to their perspective, discussing the consequences of their actions, and working together to find a solution. Conversely, a retaliatory response might involve accusations, blame, or shutting down communication, which can erode trust and damage the parent-child relationship.
Seeking Professional Guidance
Parenting is a learning journey, and, disciplining children is a delicate balance between guiding them toward responsible behavior and nurturing their growth. By understanding the intent behind our actions, maintaining emotional regulation, promoting growth and learning, building trust and communication, and seeking professional guidance when needed, as parents we can help our children built on love, respect, and understanding.
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Featured image by Courtney Hale/Getty Images