If you’re in therapy for ADHD and PMDD, you’ve likely noticed that these two conditions can sometimes feel like they’re teaming up against you. ADHD (Attention-Deficit/Hyperactivity Disorder) and PMDD (Premenstrual Dysphoric Disorder) each bring their own challenges, but when combined, they can make everyday life feel particularly overwhelming. The good news? With the right understanding, support, and strategies, you can navigate these challenges effectively. Let’s dive into what you need to know.
Understanding the Connection Between ADHD and PMDD
The Stormy Seas
Imagine you’re a captain navigating the open seas. ADHD is like a fast-moving ship that’s tough to steer—quick turns, sudden changes in direction, and unpredictable currents. Now, throw in PMDD, which is like a storm that rolls in every month, tossing your ship about with powerful waves and fierce winds. These two forces—ADHD and PMDD—can make it feel like you’re battling the elements just to stay on course.
But here’s the thing: by understanding how these forces interact, you can become a more skilled captain. Research shows that if you’re already navigating the tricky waters of ADHD, you’re more likely to encounter the stormy seas of PMDD. Knowing this allows you to prepare your ship (your mind and body) to handle the storm more effectively.
The Importance of Symptom Tracking
Think of symptom tracking as creating a detailed map of your journey, guided by the phases of the moon. Just as the moon waxes and wanes, influencing the tides, your symptoms may rise and fall throughout the month. Tracking these fluctuations is like charting your course by the moon’s phases—understanding when the tides of PMDD are strongest and when your ADHD symptoms might be more manageable.
Mapping Your Journey by the Moon
Here’s how to start mapping your journey:
– Journal: Your journal is like your ship’s log, where you record the daily weather conditions—your mood, energy, and any rough patches (symptoms) you encounter. You might even note the phase of the moon to see how it aligns with your experiences.
– Use an App: If you prefer a more modern approach, apps can act as your digital compass, keeping track of your journey with reminders and data storage. Some apps even allow you to track the moon phases alongside your symptoms.
– Review Regularly: Just as a captain reviews their charts before setting sail, take time each month to review your notes. This will help you anticipate when the storms are coming and prepare accordingly, much like a sailor would use the moon to guide them through the night.
With this map in hand, you and your therapist can plot a course that avoids the worst of the storms and keeps you on a steady path.
A Holistic Approach to Therapy
Strengthening Your Ship Under the Moon’s Guidance
Navigating through ADHD and PMDD requires a strong, well-equipped ship. A holistic approach to therapy is like making sure your vessel is in top shape, ready to weather any storm.
Cognitive-Behavioral Therapy (CBT):
CBT is like reinforcing the hull of your ship. It strengthens your mental and emotional resilience, helping you stay afloat when the waves of ADHD and PMDD hit hard. By developing coping strategies, you’re better equipped to handle sudden mood swings or impulsive decisions.
Acceptance and Commitment Therapy (ACT):
ACT is like the compass guiding your ship toward your true north—your values and long-term goals. In ACT, you learn to accept the storms (the challenging thoughts and feelings) as part of your journey without letting them steer you off course. It’s about committing to your values and taking meaningful action, even when the seas are rough, much like navigating by the light of the waxing or waning moon.
Mindfulness-Based Strategies:
Mindfulness practices are the anchor that keeps your ship steady in rough waters. When the storm of PMDD threatens to toss you about, mindfulness can help you stay grounded, reducing the impact of emotional turbulence. Imagine finding a moment of calm in the eye of the storm—this is what mindfulness can bring to your journey, much like the peaceful stillness of a full moon night.
Self-Compassion Practices:
Self-compassion is the gentle breeze that fills your sails, offering you the kindness and patience you deserve. When you find yourself struggling, self-compassion reminds you that it’s okay to be imperfect, that every sailor faces rough waters at times. This breeze helps you navigate the journey with grace, even when the winds are against you. Think of it as drawing down the moon’s calming energy to soothe your spirit.
Lifestyle Adjustments:
A well-maintained ship doesn’t just rely on the hull and sails; it needs regular upkeep. Routine sleep, balanced nutrition, and exercise are like the daily maintenance that keeps your ship running smoothly, helping you navigate both ADHD and PMDD more effectively. Consider these practices as your daily rituals—small acts that nurture your mind, body, and spirit, keeping your vessel strong and ready for whatever comes your way, much like the cyclical renewal of the moon.
Executive Functioning and the Luteal Phase
Navigating the Tempest by the New Moon
Executive functioning challenges during the luteal phase can feel like navigating through a particularly fierce tempest, especially during the dark of the new moon, when the night is at its blackest. The winds are howling, visibility is low, and it’s easy to lose your way.
Here’s how to keep your ship on course:
– Prioritize Tasks: In a storm, you focus on what’s most important—steering the ship and keeping it afloat. During the luteal phase, prioritize your tasks to focus on what truly needs to get done, letting go of non-essential activities. Let the darkness of the new moon be a time to focus inward, shedding what no longer serves you.
– Build in Buffer Time: Just as a captain might slow down when the seas are rough, build in extra time around important tasks and deadlines. This buffer allows you to adjust your sails and stay on course without feeling overwhelmed. Use this phase of the moon to pause and reflect, giving yourself the space to navigate thoughtfully.
– Practice Self-Compassion: When the storm is raging, even the best captains struggle. Practice self-compassion, reminding yourself that it’s okay to have off days. Give yourself credit for weathering the storm, even if the journey takes longer than expected. Draw strength from the waning moon, which reminds us that it’s natural to have phases of lower energy and introspection.
Understanding Hormonal Sensitivity
Reading the Weather by the Full Moon
Hormonal fluctuations are like the changing weather patterns at sea—sometimes calm, other times turbulent, much like the tides that rise and fall under the influence of the full moon. For those with ADHD, these fluctuations can make the seas even more unpredictable. During the luteal phase, it’s as if a dense fog rolls in, making it harder to see the horizon and navigate your ship.
In therapy, you can learn to read the weather and adjust your course accordingly:
– Grounding Techniques: Grounding techniques are like dropping anchor when the fog rolls in. They help you stay connected to the present moment, reducing the risk of getting lost in the storm of emotions. Picture these moments as rituals of grounding—simple, yet powerful practices like connecting with the earth beneath your feet or the breath within your body, drawing down the energy of the full moon to ground and center yourself.
– Cognitive Restructuring: Cognitive restructuring is like clearing the fog from your mind’s eye. By challenging negative thoughts and reframing them, you can see the path ahead more clearly, even when the weather is at its worst. Think of this as using a lantern to illuminate the shadows, revealing the truth beneath the distortion of negative thinking, much like the full moon reveals what was hidden in darkness.
– Developing a Coping Plan: A good captain always has a plan for rough weather. Work with your therapist to develop a coping plan for the luteal phase. This plan might include specific self-care activities, support from your crew (friends and family), and strategies to keep your ship steady until the storm passes. This is your spellbook of sorts—a collection of strategies and rituals to protect and guide you when the seas are most turbulent, aligned with the phases of the moon to harness its natural rhythms.
Self-Care During the Luteal Phase
Batten Down the Hatches in the Waning Moon
When the luteal phase approaches, it’s time to batten down the hatches and prepare your ship for the rough seas ahead, just as the waning moon signals a time for release and preparation for the new cycle. This is the time to reinforce your vessel, ensuring it can withstand the oncoming storm.
– Schedule Light: During the luteal phase, it’s like knowing there’s a storm on the horizon. Try to schedule lighter workdays, giving yourself the space to navigate through the rough waters without overloading your ship. Treat this time as a sacred pause, a moment to pull back and conserve your energy for what truly matters, much like the moon retreats into darkness before beginning anew.
– Engage in Gentle Exercise: Just as a captain might opt for calmer waters during a storm, choose gentle exercises like yoga or walking. These activities can keep you balanced without overwhelming your already taxed system. Consider these movements as part of your daily ritual, helping to harmonize your body with the natural rhythms of life, guided by the gentle light of the crescent moon.
– Practice Relaxation Techniques: Relaxation techniques are like taking a moment of calm in the eye of the storm. Whether it’s deep breathing, meditation, or simply resting, these practices can help you regain your strength and continue your journey. Think of this as invoking a spell of peace—simple, soothing practices that create a sanctuary within yourself, reflecting the stillness of the moon’s light on a calm sea.
The Power of Routine
Keeping the Ship on Course with the Moon’s Guidance
A strong, steady routine is like the compass that keeps your ship on course, no matter how rough the seas. Establishing a consistent daily routine can help stabilize your mood, improve focus, and reduce stress—keeping your ship sailing smoothly, just as the moon’s cycles provide a rhythm to life.
– Consistent Sleep Schedule: Sleep is the foundation of your ship’s stability. Just as a captain relies on the stars to navigate, your body relies on a consistent sleep schedule to function at its best. Aim for regular bedtimes, even on weekends, to keep your internal clock in sync. Treat your sleep routine as a nightly ritual, preparing your body and mind to enter a restful, restorative state, much like the moon signaling the end of the day.
– Balanced Nutrition: Think of nutrition as the fuel that powers your ship. Eating balanced meals at regular intervals helps stabilize your energy and mood, keeping your ship running smoothly even when the seas are rough. Consider your meals as potions of nourishment, crafted to support your body’s needs and keep your energy balanced throughout the day, aligned with the ebb and flow of the moon’s influence.
– Regular Exercise: Exercise is the wind in your sails, propelling you forward. Regular physical activity not only strengthens your body but also sharpens your mind, helping you navigate the challenges of both ADHD and PMDD. Consider your workouts as part of your daily practice, aligned with the waxing and waning energies of the moon, helping you move with the natural rhythms of life.
Exploring the Overlap Between ADHD and PMDD
Resources for Further Learning
Understanding the intricate relationship between ADHD and PMDD can be crucial in effectively managing both conditions. If you’re interested in delving deeper into how these two conditions interact and affect each other, here are some valuable resources, including books, articles, and online communities that can provide you with further insights and support.
Articles and Research Papers
– “ADHD and Premenstrual Dysphoric Disorder: A Common but Overlooked Comorbidity” by Quinn, Patricia O.
– This article dives into the often-overlooked connection between ADHD and PMDD, discussing the importance of recognizing how these conditions can co-occur and affect one another. It offers clinical insights into diagnosis and treatment approaches.
– “Premenstrual Exacerbation of ADHD Symptoms in Women: Implications for Clinical Practice” by Sandra Kooj, MD, PhD
– Published in the Journal of Attention Disorders, this research article explores how PMDD can exacerbate ADHD symptoms, emphasizing the need for tailored treatment plans that consider these hormonal influences.
– Attention-deficit/hyperactivity disorder and the menstrual cycle: Theory and evidence
– This article explores how attention-deficit/hyperactivity disorder (ADHD) in females is influenced by hormonal changes across the menstrual cycle. It introduces a theoretical framework suggesting that ADHD symptoms in females may worsen during certain points of the menstrual cycle, particularly during periods of rapid estrogen decline. The article discusses how these hormonal fluctuations interact with emotional and cognitive functions, leading to increased symptoms such as hyperactivity-impulsivity and inattention. The paper also examines how puberty and reproductive events create additional risk factors for females with ADHD, leading to greater impairment compared to males.
Books
– “The PMS Cookbook: Eat Your Way to a Lighter Mood” by Kalyn Johnson and Nicole London
– Overview: This book offers dietary strategies and recipes to help manage PMS and PMDD symptoms. It emphasizes the role of nutrition in managing hormonal fluctuations and mood swings.
– Approach: Holistic and practical, focusing on nutrition as a key component of managing PMDD.
Support Groups and Communities
– IAPMD Neurodivergent PMDD Support Forum
– Hosted by the International Association for Premenstrual Disorders, this forum offers support for individuals who experience both neurodivergence, like ADHD, and PMDD. It’s a place to connect, share stories, and find solidarity with others who understand the complexities of managing both conditions.
Podcasts
– “The Women and ADHD Podcast” by Katy Weber – Episode on PMDD
– In this episode, the host dives into the challenges of managing ADHD symptoms during the premenstrual phase, specifically discussing the impact of PMDD. It includes personal stories and expert advice, offering practical insights and strategies.
– “My Therapist’s a Witch” Podcast
In this podcast, the host, Elizabeth Ferreira, shares personal experiences and key practices used to manage PMDD, including the importance of consistently tracking movement through different phases of the menstrual cycle. The podcast also explores how changing our relationship with challenges can transform our experience of them.
These resources provide a wealth of information for anyone looking to better understand the overlap between ADHD and PMDD. Whether you’re seeking research-based insights, personal stories, or practical strategies, these books, articles, and communities can offer valuable support as you navigate the complexities of these interconnected conditions.
You’re Not Alone in This Journey
Navigating therapy with ADHD and PMDD is a unique challenge, but you don’t have to do it alone. With the right support, a strong ship, and a clear map, you can weather the storms and sail toward calmer seas. Remember, you’re the captain of your own journey, and with the right tools and strategies, you can navigate these challenges and find your way to a brighter horizon.
Written by Jen Hyatt, a licensed psychotherapist at Storm Haven, Counseling & Wellness in Temecula, California.
Disclaimer: The information provided in this blog post is for educational and informational purposes only and should not be considered as professional mental health advice.