things that have actually helped
I was diagnosed with PMDD about six years ago, and have worked with a therapist, my PCP, a general psychologist and had a women's mental health specialist consult at MGH (they only deal with hormonal disorders). I don't get period anymore but I still have some breakthrough symptoms. However, I've vastly improved compared to when this started. Here's what's helped:
☆high dose SSRI - Celexa
☆hormonal BC, DAILY, stopped periods - norethindrone
☆magnesium
☆vitamin B6
☆cutting alcohol completely
☆regular exercise - sometimes this feels really hard during luteal. Light yoga or even a walk can still help, whatever is doable
☆tracking with a smart ring- i use ringconn because of their strict data privacy and find it so helpful to know exactly where i am in cycle. You can track on paper too but as an adhd girl this really helps me! If you have HSA/FSA funds you can buy with that
This is just my personal experience and obviously every person and body is different, but wanted to share some hope and ideas about what to discuss with your doctor if you're early in this journey. We need WAY more resources and information on this disorders and I wish I would have known about some of these things earlier. It shocks me when I talk to friends getting a diagnosis and their doctors haven't even brought up any possible ways to improve symptoms