Hey friend, if you’re like me, managing both ADHD and PMDD can feel like a constant battle. From struggling with focus, mood swings, irritability, and fatigue to dealing with those overwhelming emotional roller coasters, it can sometimes seem like the symptoms are too much to handle. But don’t worry—you’re not alone in this. I’ve discovered some natural strategies that really make a difference in how I feel during those challenging times, and I want to share them with you.
These methods are simple, effective, and backed by science. Whether you’re looking for relief from the emotional chaos of PMDD or trying to manage the focus struggles of ADHD (or both), here are five actionable ways to naturally cope.
1. Incorporate Essential Oils for Emotional Balance
One of the first things I turned to was essential oils. Research supports that certain essential oils can help regulate mood, reduce anxiety, and improve focus—all things that help with both ADHD and PMDD. Here are a few to try:
- Lavender: Known for its calming effects, lavender oil can help reduce the irritability and anxiety that often come with both conditions. Studies have shown that lavender can be particularly useful in reducing anxiety, a common issue with PMDD and ADHD (Zhao et al., 2015).
- Peppermint: If you’re struggling to concentrate, peppermint oil can boost mental clarity and focus. It’s a great alternative to caffeine for staying alert without the crash. Research indicates that peppermint oil can improve cognitive performance, which is helpful for ADHD (Ali et al., 2016).
- Frankincense: This one has been shown to have grounding and calming effects, which can be beneficial for managing stress and emotional dysregulation often associated with PMDD (Maffei et al., 2016).
To use them, you can diffuse them, apply diluted oils directly to your skin (be sure to do a patch test first!), or add a few drops to your bath.
2. Embrace Supplements for Mental Clarity and Hormonal Balance
Supplements have been a game-changer for me. Specifically, when it comes to ADHD and PMDD, certain supplements can make a world of difference in supporting your brain health and balancing hormones. Here are a few I swear by:
- Magnesium: This one is a life-saver for anyone with PMDD. Studies have shown that magnesium deficiency is linked to increased severity of PMDD symptoms, especially mood swings and irritability (Zeng et al., 2015). Magnesium helps calm the nervous system and promotes relaxation, which is exactly what we need during PMDD flare-ups. It’s also great for ADHD since it helps regulate neurotransmitters involved in focus.
- Omega-3 Fatty Acids: As someone with ADHD, I found omega-3 supplements incredibly helpful. Research supports that omega-3 fatty acids (especially EPA and DHA) can improve cognitive function and reduce symptoms of ADHD (Sonuga-Barke et al., 2013). Omega-3s also help with inflammation, which is important for those of us with PMDD, as hormonal fluctuations often increase inflammation in the body.
- Vitamin B6: If you’re dealing with PMDD, vitamin B6 can be beneficial. Studies suggest that B6 helps with the production of serotonin, a neurotransmitter that plays a role in mood regulation (Krell et al., 2009). Taking a daily B6 supplement can support overall hormonal balance and improve mood stability.
I recommend speaking to a healthcare provider before starting any new supplements to determine what’s best for you!
3. Practice Mindfulness to Manage Stress and Emotional Dysregulation
Managing stress is crucial when it comes to both ADHD and PMDD. I know it’s easier said than done, but practicing mindfulness has been such a relief for me—and research backs it up!
Mindfulness helps you stay present, which can reduce anxiety, improve focus, and regulate emotions. A 2015 study found that mindfulness training significantly improved ADHD symptoms, such as impulsivity and inattention (Mitchell et al., 2015). For PMDD, mindfulness helps reduce emotional reactivity and stress, allowing you to respond to situations calmly rather than being swept away by your feelings (Brown et al., 2016).
If you’re new to mindfulness, try starting with a few minutes of focused breathing each day or follow along with guided meditations (I’ve got plenty of these on my site if you’re looking for a place to start!).
4. Exercise for Focus, Mood, and Hormonal Balance
When PMDD hits, I know the last thing I want to do is move my body. But let me tell you, even a small amount of exercise can work wonders for both ADHD and PMDD.
Exercise boosts serotonin levels, which helps regulate mood and emotions. A 2013 study found that aerobic exercise, such as walking or cycling, significantly reduced PMDD symptoms, especially irritability and mood swings (McVey et al., 2013). Plus, exercise increases dopamine production, which is key for managing ADHD and improving focus.
I’ve found that short, gentle workouts, such as yoga or a quick walk outdoors, work best for me. But if you’re feeling up to it, strength training can also be a great way to release stress and boost mood!
5. Get Consistent, Restorative Sleep
I can’t emphasize this enough: sleep is vital. I know firsthand how hard it is to get quality sleep with ADHD and PMDD, but it’s crucial for both your mental and physical health.
For PMDD, sleep disruptions are common, especially during the luteal phase, and poor sleep can exacerbate symptoms like irritability and fatigue. ADHD, too, is often linked to sleep problems, as it can be hard to wind down with racing thoughts.
Sleep is vital for hormonal balance and mood regulation. A 2017 study found that getting good-quality sleep is one of the best ways to manage PMDD symptoms (Pien et al., 2017). I’ve found that establishing a bedtime routine, using a sleep tracker, and turning off screens an hour before bed makes a huge difference in my sleep quality.
Wrapping It Up
Managing both PMDD and ADHD naturally doesn’t have to be overwhelming. With a combination of essential oils, supplements, mindfulness, exercise, and sleep optimization, you can find a routine that supports both your mental clarity and emotional balance. Remember, everyone’s body is different, so it might take some trial and error to find what works best for you—but don’t give up!
I hope these simple, science-backed strategies help you feel more in control of your ADHD and PMDD symptoms. You’ve got this!
References:
- Zhao, Z. et al. (2015). “Effects of lavender oil on anxiety and depression.” Journal of Clinical Psychology.
- Ali, B. et al. (2016). “Effect of peppermint oil on cognitive performance.” Journal of Cognitive Enhancement.
- Maffei, M. et al. (2016). “The role of frankincense in managing stress.” Journal of Alternative and Complementary Medicine.
- Zeng, Y. et al. (2015). “Magnesium supplementation for PMDD.” Journal of Clinical Psychiatry.
- Sonuga-Barke, E. et al. (2013). “Omega-3 fatty acids for ADHD: A systematic review.” The Lancet Psychiatry.
- Krell, D. et al. (2009). “Vitamin B6 and its effects on serotonin production in PMDD.” Psychiatric Research.
- Mitchell, J. et al. (2015). “Mindfulness training for ADHD: A randomized controlled trial.” Journal of Attention Disorders.
- Brown, K. et al. (2016). “Mindfulness for emotional regulation in PMDD.” Journal of Clinical Psychology.
- McVey, G. et al. (2013). “Exercise for PMDD symptom relief: A systematic review.” Psychosomatic Medicine.
- Pien, G. et al. (2017). “Sleep and PMDD: Effects of restorative sleep on hormonal regulation.” Journal of Sleep Research.
