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Understanding PMS, PMDD and ADHD

The premenstrual phase... we all know it, and most of us dread it.

At least, that’s the story we’ve been fed – a time of low energy, moodiness, irritability, and generally being a bit shit at life.

But the premenstrual phase (aka luteal phase) isn’t actually the villain here. It’s just where our internal energy reserve stops powering the kind of energy grind culture expects from us aaalllllllllll day long!

The pre-ovulatory and ovulatory phases are boosted by rising estrogen, aka your ‘doing energy’ hormone.

That’s the energy that helps you maintain the rinse-and-repeat routine grind culture demands. You’ve got more drive, more focus, and a bit more tolerance for everyone’s crap.

But after ovulation, estrogen takes a little lie down, and progesterone steps in. It’s a whole different vibe. Less get-up-and-go, more “can everyone just not?”

Progesterone is your ‘being’ energy. Like the yin to estrogen’s yang, it brings a slower, more inward kind of energy. It's not bad, it's just different. You’re more introspective, less tolerant of nonsense, and just a little bit... over it.

This is where things start to get wobbly – because the world doesn’t shift gears with us and doing life feels harder. Like trying to keep up when your legs are already tired.

But instead of meeting ourselves with care, most of us keep pushing, with an internal soundtrack of...

“What’s wrong with me?”
“Why can’t I do this? I managed last week!”

Well, yes, you did. Because last week you had oodles of estrogen-fuelled energy, but now? Not so much.

Ovulation is often dubbed “that good week”

The one where you’ve got energy to burn and can meet everyone’s expectations.

So when that energy shifts and you suddenly can’t keep the plates spinning, it’s easy to assume you are the problem.

Cue the self-blame... "Is it meee? Am I the drama?"

Is it any wonder then we end up as people-hating, PMS monster, human puddles?

But (and it’s a big but) if you give yourself even a smidge more space in this phase, if you can drop the bar even a fraction, this time can be a little less monstrous and a little more kind and reflective.

I’ve learned (slowly and messily) to have a different relationship with my luteal phase. I stopped fighting it and embraced more curiosity and time spent listening to my body rather than trying to beat it into submission.

And if that sounds a bit woo? It’s not. This is nervous system regulation.

It’s how we actually support our hormones: by creating harmony in our inner ecosystems rather than working against our internal rhythm all the time.

Emails, expectations and endless doing = Your body thinking it's under constant lion attack.

When your system’s stuck in stress mode (fight or flight), it will prioritise survival over everything else. Cortisol and adrenaline surge, and it switches off anything ‘non-essential’ like reproduction!

So now, when I feel that inner shift in my energy, I listen. And it feels more like coming home to myself rather than a time of frustration and irritation... most of the time.

If you’ve got PMDD, it’s a different beast.

PMDD (Premenstrual Dysphoric Disorder) is not just PMS with extra sauce. And it's not simply about hormones, it’s about how the brain responds to them – particularly the hormonal shifts that occur just after ovulation.

People with PMDD react more strongly to rising progesterone and a brain chemical called allopregnanolone (a byproduct of progesterone), and this messes with the GABA system (the bit that helps regulate mood and calm).

It’s a serious, debilitating condition that can profoundly impact day-to-day life, causing...

➡️ Intense Mood Swings – not just ups and downs, but rage, anxiety, or depression that makes functioning near impossible.
➡️ Physical Symptoms – fatigue, insomnia, pain, all stacked on top of the emotional load.
➡️ Impact on Relationships – straining relationships with family, friends, and colleagues.

Lack of awareness and misdiagnosis mean that so many people are left without the right support.

And the impact can be devastating. One study showed that up to 82% of those with PMDD experience suicidal thoughts, and 26% have attempted to end their life.

If you struggle with PMDD, this is why it is even more important to tune in and listen to your body.

And no, I’m not about to say that “slowing down” fixes it. But I am saying it helps to soften the blow.

Because you don’t have to carry the weight of your inner world and the world’s demands at the same time.

I’ve seen it firsthand – clients who were stuck in a loop of antidepressants and despair, learning (with support) to tune into their body’s signals to gently shift some of that inner chaos. And eventually, that even meant gradually coming off antidepressants (always with GP's guidance).

If you’ve got ADHD? The plot thickens.

People with ADHD are three times more likely to experience PMDD.

THREE. TIMES.

ADHD and PMDD create a neuro-hormonal cocktail that makes for a particularly spicy ride.

Both ADHD and PMDD involve the prefrontal cortex, the bit responsible for focus, emotional regulation, and decision-making, and both are affected by the GABA system, which helps settle the nervous system and regulate mood.

If you’ve got ADHD, your GABA response may already be less effective, which can make you more sensitive to hormonal shifts. That’s part of why PMDD is more common (and often more intense) in people with ADHD.

Your already-sensitive nervous system + fluctuating hormones = Extra intensity, extra sensitivity, extra EVERYTHING.

Understanding this overlap can be such a relief. Understanding this can help you feel less “at fault” for the rollercoaster and realise it’s not just in your head.

Here are a few things I recommend to get started managing PMDD...

🩸 Cycle Charting
Know your patterns. It doesn’t solve everything, but it gives you a roadmap for those “why am I like this?” moments. Then you can take steps to adjust workload, "doing", and downtime.

🩸 Kindness Without the Pressure
‘Self-compassion’ can sound fluffy, but here I mean meeting yourself with understanding on days that feel overwhelming. This might mean changing expectations and being flexible with responsibilities.

🩸 Reducing Triggers Where You Can
PMDD is stress-sensitive, so protect your energy... ruthlessly. Say no to more, postpone what you can, and try not to squeeze yourself dry to please others.

PMS, PMDD, and ADHD are not personal failings.

They’re shaped by biology, chemistry, and wiring.

And when you stop contorting yourself to meet systems that demand you to be productive, pleasing, and palatable to fit in, you start creating space to meet your actual needs.

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