Aromatherapy and Herbal Teas for PMDD
Natural Aromas and Sips to Soothe Your Mood
Living with PMDD is not just about mood swings or cramps. It’s an all-encompassing experience that touches your emotions, your energy, and even your perception of the world. As someone who has lived with PMDD, and as a naturopath, trauma-informed emotional healing practitioner, and Family Constellations facilitator, I know how much even small shifts in daily self-care can create meaningful relief. Aromatherapy and herbal teas are two gentle, accessible ways to support both your nervous system and your emotional wellbeing during the luteal phase.
Why Aromatherapy Helps
Aromatherapy works because our sense of smell is intimately linked to the limbic system—the part of the brain that regulates emotion, memory, and stress responses. For women with PMDD, the nervous system is already in a heightened state of sensitivity. Certain essential oils can help calm that internal overdrive, reducing irritability, anxiety, and even physical tension.
Lavender, for example, is one of the most studied oils for its calming effect on the nervous system. I often have clients diffuse it during the evening or apply a few drops to a pillow before bed. One client, a high-stress professional, noticed that the first time she incorporated lavender into her nightly routine during her luteal phase, she slept more deeply and woke feeling less emotionally raw.
Other essential oils that I frequently use in my PMDD practice include:
Clary Sage: Supports hormonal balance and eases tension
Roman Chamomile: Soothes anxiety and nervous energy
Bergamot: Uplifts mood without overstimulating
Ylang Ylang: Helps regulate emotions and promotes calm
These oils can be diffused, inhaled directly from a tissue, or used in a carrier oil for gentle massage. The key is consistency and using scents that feel personally comforting rather than overwhelming.
Herbal Teas as Emotional and Hormonal Support
Herbal teas are more than a comforting ritual—they are a simple, natural way to support your cycle and mood. Many herbs have mild hormonal regulatory effects, anti-inflammatory properties, or nervous system calming abilities.
Some of my favourite PMDD-friendly teas include:
Chamomile: Calms the nervous system and supports sleep
Raspberry Leaf: Traditionally used to support uterine function and ease cramping
Peppermint: Relieves digestive discomfort often experienced premenstrually
Ashwagandha or Holy Basil (Tulsi) blends: Reduce stress and improve resilience
I recall one client who struggled with both premenstrual irritability and insomnia. By introducing a nightly ritual of chamomile and holy basil tea, combined with a lavender diffuser on her bedside table, she reported a noticeable drop in tension and emotional volatility within a few cycles. It wasn’t dramatic—it was subtle, cumulative, and entirely achievable within her daily life.
How to Integrate Aromatherapy and Teas Into Your Routine
The effectiveness of these therapies comes from regular, intentional use rather than occasional experimentation. Here’s a practical approach:
Create a nightly ritual: Diffuse calming oils while sipping a warm herbal tea to signal to your body that it’s time to rest.
Tailor to your cycle: Certain scents or teas may feel more supportive during the luteal phase when PMDD symptoms peak. For example, grounding scents like clary sage or chamomile tea in the evening can counteract anxiety and mood swings.
Combine with other supportive practices: Aromatherapy and teas are most effective when paired with gentle movement, mindful breathing, and stress-regulating practices like restorative yoga or meditation.
Personalise your choices: Trust your intuition—if a scent or tea feels calming, it is likely beneficial. PMDD amplifies sensitivity, and subtle preferences matter.
The Power of Small Rituals
One of the most important lessons I share with clients is that PMDD relief often comes in small, consistent steps. Aromatherapy and herbal teas are not a cure, but they are reliable tools that help your nervous system downregulate, your mind feel supported, and your body experience comfort. They are ways to reclaim gentle agency during a phase of the month when everything can feel out of control.
These small rituals also carry an emotional component. Making time to care for yourself, even in modest ways, communicates to your nervous system that it is safe to relax, and that your body and mind are worthy of attention and support.
Camilla Brinkworth is a naturopath, trauma-informed emotional healing practitioner, and Family Constellations facilitator specialising in PMDD. Through PMDD Naturopath and Camilla Clare Holistic Health, she supports women globally to overcome PMDD using integrative naturopathy, aromatherapy, herbal medicine, plant-rich nutrition, and nervous system-focused therapies.