Recovering From PMDD (Premenstrual Dysphoric Disorder) Holistically

When I speak with women experiencing PMDD, I often hear the same heartfelt confession: “I feel like I become someone else every month.” If this resonates with you, know that it’s real—and you are not alone.

I say this with certainty because I was once in that very place. My own PMDD would take over my life in ways that felt frightening and unpredictable: mood crashes, anxiety, and the sense of losing myself for half the month. Over time, I discovered a path to recovery through natural and emotional healing. That experience is why I now help other women navigate PMDD with compassion, faith, and a whole-person approach.

As Marcus Aurelius wrote, “What stands in the way becomes the way.” Recovery from PMDD often follows this rhythm—slowly, patiently, and with care.

Herbal Medicines That Can Help Restore Balance

Saffron
Saffron is one of my most trusted herbal allies for PMDD. It helps stabilise mood, ease emotional sensitivity, and soften the intensity of the luteal phase. Many women notice a calmer, more centred feeling within just one or two cycles.

Vitex agnus-castus
Vitex supports hormonal rhythm, aiding in healthy progesterone levels during the luteal phase. It can ease irritability, sadness, and breast tenderness. While it’s not a quick fix, it plays a vital role in restoring hormonal steadiness.

Herbal medicine works by supporting the body’s natural ability to restore, rebalance, and repair itself.

Nutritional Supplements That Support Healing

Vitamin B6
B6 is essential for producing serotonin and other neurotransmitters. Low levels can make PMDD symptoms feel sharper, while replenishing B6 often brings a sense of emotional steadiness.

Zinc
Zinc contributes to mood regulation, hormone metabolism, and inflammation management. It provides a stabilising influence when the body struggles during PMDD.

Myo-inositol
Myo-inositol supports blood sugar balance and emotional regulation. Consistent use can reduce anxiety and lessen spiralling thoughts.

While supplements alone don’t cure PMDD, they strengthen the foundation your body needs for lasting recovery.

Supporting the Nervous System

A dysregulated nervous system is an often-overlooked driver of PMDD. When the body remains in constant alertness, hormonal changes feel far more intense.

Kundalini Yoga
I’ve found Kundalini yoga particularly effective for women with PMDD. The combination of breathwork, mantra, and gentle, repetitive movements helps calm the fight-or-flight response. Even brief daily practices can create grounding and inner space. Many women report finally feeling able to exhale.

Healing Emotional Roots

For many, PMDD is connected to unresolved emotional pain. When past experiences remain stored in the body, hormonal shifts can intensify unprocessed feelings.

Therapies such as somatic work, Rapid Core Healing, or Family Constellations can release patterns that keep the nervous system trapped in cycles of fear or overwhelm. There is an old Zen saying: “The obstacle is the path.” PMDD may be guiding you toward parts of yourself that are ready to heal.

Diet and Lifestyle as Everyday Medicine

Plant-rich, anti-inflammatory meals
A diet abundant in colourful, whole foods supports hormone metabolism, lowers inflammation, and stabilises blood sugar—three factors that significantly ease PMDD symptoms.

Sleep
Consistent, adequate sleep is both preventive and restorative. Early nights allow the nervous system to recover, making each cycle more manageable.

Remove coffee and alcohol
Caffeine and alcohol often exacerbate PMDD, increasing anxiety, irritability, inflammation, and hormonal volatility. Eliminating them reliably fosters calm within the cycle.

Gentle movement
Walking, stretching, Pilates, or other nurturing exercise helps regulate mood and build emotional resilience without depletion.

A Holistic Path Back to Yourself

Recovering from PMDD isn’t about perfection. It’s about steady, compassionate choices that support your body each day: a herbal tincture in the morning, zinc with lunch, a plant-rich dinner, a Kundalini practice before bed. These small steps accumulate strength over time.

I know this path is possible because I’ve walked it myself—and I’ve witnessed countless women do the same. There is nothing wrong with you. Your body seeks support, and when it receives it, it responds beautifully.

Camilla Clare is a naturopath, nutritionist and mind-body practitioner specialising in women’s hormonal health and plant-rich nutrition. Through her clinic, Camilla Clare Holistic Health, she supports women with PMDD and other hormonal challenges using compassionate, evidence-based, and holistic approaches.