Chapter 2

Chapter 2: PMDD Decoded: Understanding and Managing Premenstrual Dysphoric Disorder

Here are resources, links, and references to include in Chapter 2 to help readers explore and manage PMDD:

Recommended Reading

1. “The PMDD Solution” by Diana L. Dell and Carol Svec
   • Amazon Link
   • A comprehensive guide to understanding and managing PMDD, including holistic and medical approaches.
2. “Women’s Moods: What Every Woman Must Know About Hormones, the Brain, and Emotional Health” by Deborah Sichel and Jeanne Driscoll
   • Amazon Link
   • Explores the hormonal and emotional aspects of PMDD and offers coping strategies.

Self-Assessment Tools

1. PMDD Symptoms Quiz (IAPMD)
   • IAPMD Self-Screening Tool
   • A quick, free quiz to assess PMDD symptoms and their severity.
2. Daily Record of Severity of Problems (DRSP)
   • DRSP Tool
   • A validated tool to track and rate PMDD symptoms over a cycle.

Apps for Tracking PMDD

1. Flo: Period Tracker
   • Download on iOS
   • Download on Android
   • Tracks menstrual cycles and symptoms, including mood and physical changes.
2. Me v PMDD
   • Me v PMDD App Website
   • A specialized app for tracking PMDD symptoms and managing care.
3. Clue: Period & Health Tracker
   • Download on iOS
   • Download on Android
   • Focuses on hormonal health and provides insights into PMDD patterns.

Web Resources

1. International Association for Premenstrual Disorders (IAPMD)
   • IAPMD Official Website
   • A hub for information on PMDD, including education, treatment options, and support.
2. National Women’s Health Network
   • NWHN Website
   • Provides resources for understanding and advocating for women’s health, including PMDD.
3. Beyond PMS
   • Beyond PMS Website
   • Offers insights and support for PMDD sufferers and their loved ones.

Expert Resources

1. Clinical Practice Guidelines on PMDD (American College of Obstetricians and Gynecologists – ACOG)
   • ACOG Guidelines on PMDD
   • Comprehensive guidelines for medical professionals on diagnosing and treating PMDD.
2. Hormonal Health Insights
   • Hormone Health Network
   • Information on how hormones impact physical and mental health.

Support Networks

1. IAPMD Peer Support Groups
   • IAPMD Support Groups
   • Connect with others navigating PMDD through online or local support groups.
2. Facebook PMDD Communities
   • Search for “PMDD Support” groups on Facebook for private, community-led discussions.
3. Reddit PMDD Community
   • Reddit PMDD Subreddit
   • An active forum for sharing tips, resources, and experiences.

Lifestyle & Holistic Tools

1. Mindfulness and Meditation
   • Try guided meditations tailored to hormonal balance, such as those available on Insight Timer.
2. Cycle Syncing Guide
   • Flo’s Guide to Cycle Syncing
   • Learn how to align your activities, nutrition, and workouts with your menstrual cycle.
3. PMDD Journaling Prompts:
   • Reflect on questions such as:
     • How do I feel emotionally and physically during each phase of my cycle?
     • What patterns do I notice about my mood or symptoms?
     • What self-care practices have been most helpful?

Advanced Therapies and Medical Options

1. Selective Serotonin Reuptake Inhibitors (SSRIs)
   • Learn about evidence-based SSRIs for PMDD treatment on the NIH Website.
2. Bioidentical Hormone Replacement Therapy (BHRT)
   • Dr. John Lee’s Hormone Balance Resources
   • Information on natural hormone therapies for managing PMDD.
3. Vagus Nerve Stimulation (VNS)
   • Science Direct Article on VNS for PMDD

References

1. Yonkers, Kimberly A., et al. “The Prevalence and Symptom Patterns of Premenstrual Syndrome.” Obstetrics & Gynecology, vol. 104, no. 5, 2004.
2. Eisenlohr-Moul, Tory. “PMDD: What We Know and What We Still Need to Learn.” Frontiers in Psychiatry, 2018.
3. Schmidt, Peter J., et al. “Hormonal Aspects of Premenstrual Dysphoric Disorder.” The New England Journal of Medicine, 1998.
4. Rapkin, Andrea J., and Lori A. Mikacich. “Premenstrual Dysphoric Disorder and the Brain.” American Journal of Psychiatry, vol. 170, no. 9, 2013.

Additional Learning

1. Books:
   • “The Period Repair Manual” by Lara Briden
2. Webinars and Podcasts:
   • IAPMD hosts webinars and has a dedicated podcast series for PMDD management.