The Natural PMDD Protocol That Finally Helped Me Feel Like Myself
From Survival Mode to Stability
For a long time, I felt like I was barely getting through each month. After leaving an abusive relationship and stepping into a new one, I started experiencing something I couldn’t explain: this tidal wave of rage, depression, and hopelessness that would hit me like clockwork a week before my period.
One week I was grounded and functioning. The next, I felt completely hijacked—by thoughts I didn’t want, emotions I couldn’t control, and reactions that weren’t “me.” As a naturopath and Kundalini yoga teacher, I had all the tools. And yet… nothing seemed to touch the depth of what I was experiencing. It wasn’t just “PMS.” It was something much heavier.
The lowest moment? Sitting across from a male GP who told me I was “lucky” my boyfriend put up with my PMT. I remember walking out of that clinic in shock—part humiliated, part enraged, and still completely hopeless.
Each month, I felt like I was losing myself—and I didn’t know how to get her back.
Eventually, I realised that symptom management wasn’t enough. I didn’t just need supplements or another diet tweak. I needed to look at everything—my hormones, yes, but more critically in my case, my nervous system, my emotional history, and the stories my body had been carrying for years.
And when I did that, everything started to change.
In this post, I’ll share the exact natural PMDD protocol that helped me come back to myself—and now forms the foundation of the work I do with women all over the world. If you’re in the thick of it right now, I promise you’re not irreparably broken. There is another way.
What is PMDD — and Why Natural Support Matters
PMDD stands for Premenstrual Dysphoric Disorder.
It’s like PMS… but with the volume turned way up.
We’re talking about severe mood changes, anxiety, rage, depression, and a feeling of not being safe in your own skin — all tied to the second half of your cycle (the luteal phase). For many women, PMDD feels like a complete loss of control. And once the period arrives, those intense feelings often vanish — leaving confusion, shame, and exhaustion behind.
Unlike PMS, PMDD can deeply impact your relationships, your ability to work, and your sense of self. It’s not just “hormones” — it’s how your brain and nervous system are reacting to those hormonal shifts. That’s why telling someone with PMDD to “just manage stress” or “take the edge off with the pill” usually doesn’t work — and often makes things worse, leaving them feeling unsupported and poorly understood.
Many women are offered antidepressants or hormonal birth control as a first-line option. And for some, these help. But for many others, they either numb things out, come with side effects, or don’t address what’s actually going on underneath.
The truth is, your body isn’t broken. It’s responding to a system that’s out of balance — often hormonally, nutritionally, emotionally, and neurologically.
And when we support all those pieces — through food, herbs, nervous system tools, and deeper emotional healing — the body starts to stabilise. It knows how to heal. Sometimes it just needs the right conditions.
Coming up, I’ll share exactly what helped me shift from dread and disconnection to stability and calm — and how I now help my clients do the same.
The 5 Foundations of My Natural PMDD Protocol
When I finally started healing from PMDD, it wasn’t because of one magic pill or supplement. It was because I began supporting my whole system — hormones, nervous system, emotions, subconsciously and somatically stored-trauma, nutrition — all at once. These pillars became the foundation of my natural protocol, and they’re what I use with my clients today.
Herbal Medicine for PMDD: Calming the Storm
There are three herbs that had a massive impact on my recovery: Vitex, Saffron, and Kava.
Vitex (Chaste Tree) helped regulate my cycle and reduce that intense hormonal volatility. You’ll need to use it consistently for a few months before you’re likely to see meaningful changes.
Saffron was honestly life-changing, and in many ways it’s my favourite PMDD herb. It lifted the heavy, hopeless fog that would roll in during my luteal phase. I use it in a specialised dosing regimen with clients who struggle with low mood, teariness, or overwhelm.
Kava was my emergency panic rescue herb. When the anxiety would get intense, Kava helped take the edge off without numbing me out too much (if I got the dose right!).
Note: Herbs are powerful. When used incorrectly (or randomly), they can backfire or simply not work. This is why I always tailor herbal prescriptions to the individual’s constitution, symptoms, and underlying patterns. DIYing it from Google can be problematic rather than helpful.
Targeted Nutrients & Supplements for Mood and Hormones
I’m not a fan of throwing supplements at symptoms. But there were a few that made a real difference once I tested and understood what my body actually needed:
Calcium and Magnesium helped calm my nervous system, reduce cramping, and stabilise my moods.
Vitamin B6 and Zinc supported hormone balance and helped reduce PMS symptoms like breast tenderness and irritability.
Tryptophan (a precursor to serotonin) was something I included at specific times to support neurotransmitter health.
Guessing and hoping often isn’t enough with nutrient supplements for PMDD. Real results with supplementation usually come when we look at test results, have a professional assess our symptoms and full health picture, and use supplements with a clear targeted purpose.
Food as Medicine: A Nourishing, Stabilising Diet
Changing my diet was one of the most tangible things I did — and it gave me fast feedback. Within one cycle of stabilising my blood sugar and focusing on anti-inflammatory foods, I already noticed a drop in the severity of my emotional symptoms.
Some of the biggest shifts:
Ensuring my vegan diet was rich with whole foods, mineral-rich dark green leafy veggies, and foods rich in colour, fibre, plant protein and healthy fats
Prioritising omega-3s and GLA — I now use and recommend Ahiflower oil for this, as it’s the most complete and efficient plant-based omega source I’ve found
Avoiding caffeine, alcohol, and ultra-processed foods in the luteal phase (even though it can be hard, this can really pay off)
It’s not about being perfect. It’s about creating a style of eating that communicates safety and nourishment to your body.
Nervous System Regulation: Healing the Inner Wiring
PMDD isn’t just about hormones. It’s about how your nervous system is interpreting hormonal changes. And if your body is stuck in a stress or trauma response, even small shifts can feel like a threat.
For me, nervous system work was the bridge between knowing what to do and being able to actually do it. My go-to tools:
Yoga Nidra for deep rest
Breathwork to quickly and deeply shift my state
Vagal toning (like humming or cold splashing) to reset my baseline
I remember one moment clearly: I was doing a simple breath practice, and suddenly realised how long I’d been living in constant alert mode. After my previous abusive relationship, my body had forgotten what safety felt like. That was the beginning of real change.
Trauma Healing & Ancestral Patterns: The Deepest Layer
I tried traditional talk therapy for years. And while it certainly helped on many levels, and was an important part of my healing journey, it didn’t touch the core of what I was carrying in a way that led to meaningful change.
It wasn’t until I explored trauma-informed modalities like Rapid Core Healing and Family Constellations, and underwent inner child reparenting, that things really started to move.
These sessions helped me:
Stop abandoning myself in the lead-up to my period
Heal deep beliefs like "I’m too much" or even "I’m not enough"
Understand how inherited trauma and family dynamics were influencing my cycle
Process the deep trauma that was tightly held in my body but talk therapy didn’t shift
PMDD is often the body’s way of saying: something old needs attention. When I finally listened to that and gave those younger parts of me what they needed, I didn’t just manage symptoms. I began to feel whole and healthy again.
What Actually Changed?
Once I began putting these pieces together, the change was undeniable.
I wasn’t living in fear of the luteal phase anymore. That alone felt like a miracle. Instead of dreading two weeks of chaos, I began to notice more stability — not just emotionally, but physically too.
My relationship at the time became safer and less reactive.
I could communicate without losing myself.
I could work consistently without PMDD disrupting everything I built.
I stopped waking up with that deep sense of shame after each luteal phase.
And the healing didn’t just affect the second half of my cycle. It rippled through everything:
Better energy all month long
Improved sleep
Stronger boundaries
Anxiety and daily panic attacks disappeared
Made very different choices — in relationships, in work, in how I treated myself
The more I supported my body and nervous system, the more I began to feel like me. And honestly? I didn’t know how much I missed her until she came back.
Where to Begin If You’re Struggling Right Now
If you’re feeling overwhelmed, I get it. PMDD can feel like it takes over everything — and when you’re already exhausted, knowing where to start can feel impossible.
So here’s my advice: don’t try to fix everything at once.
Healing doesn’t come from doing it all perfectly. It comes from taking one step at a time, with support that meets you where you are.
You can start with something simple:
Download my free PMDD eBook to learn more about the root causes and natural healing strategies.
Book a strategy session — it’s fully redeemable if you decide to go further. We’ll talk through your symptoms, where you’re stuck, and what support might actually work for you.
And if you’re ready to go deeper, I offer a 12-week PMDD Transformation Journey that brings together everything I’ve shared in this blog: naturopathic care, nervous system support, trauma healing, and real-life cycle guidance.
You don’t have to keep going through this alone. There is support. And there is another very different way to live with your cycle.
You’re Not Broken — You’re Carrying Too Much, Alone
I want to leave you with this: if I can feel like myself again, so can you.
PMDD isn’t who you are, or something that you have to accept for life — it’s a pattern your body is stuck in, and patterns can shift.
You deserve support that treats you like a whole person, not just a set of symptoms.
You deserve to feel calm, connected, and clear again.
If this resonates with you:
You can book a fully redeemable call to explore what working together might look like
Go ahead and book in your PMDD strategy session if you’re ready to get to work in transforming your premenstrual experience.
Or simply download a free resource and take the first step when you’re ready
You don’t have to keep carrying this alone.
I’m here when you’re ready.
With love,
Camilla x
About Camilla Brinkworth
Camilla is a naturopath, nutritionist, and trauma-informed PMDD specialist. After healing her own cycle through an integrative natural and holistic approach, she now helps women worldwide stabilise their moods, restore emotional balance, and feel safe in their bodies again—naturally. Explore support options →