Building a PMDD Self-Care Kit
Emotional and Practical Tools for Tough Days
Living with PMDD is unpredictable. One moment you might feel capable and calm, and the next your emotions, energy, or body are completely hijacked. Over the years, I’ve learned—both through my own lived experience and in clinical practice as a naturopath, trauma-informed emotional healing practitioner, and Family Constellations facilitator—that having a personalised self-care kit is essential. Not as a luxury, but as a tool to survive and even thrive during your toughest days.
A PMDD self-care kit is about creating a safety net for your nervous system and giving yourself permission to meet your needs without judgment. It’s a combination of emotional support, practical strategies, and gentle nourishment.
Emotional Tools
1. Grounding Practices
When emotions surge, grounding techniques can prevent you from feeling entirely overwhelmed. Something as simple as placing a hand on your heart, taking a slow breath, or noticing your feet on the floor can bring your nervous system back to a safer state.
One client described her premenstrual rage as “volcanic.” We introduced a simple practice of three slow breaths every time she felt triggered at work. Within weeks, she noticed a subtle but powerful reduction in emotional escalation.
2. Journaling Prompts
Journaling isn’t about writing perfectly—it’s about processing and naming what you feel. Keep a small notebook or digital app in your kit with prompts like:
“What am I feeling right now?”
“What does my body need in this moment?”
“What can I release without judgment?”
Even five minutes of reflective writing can reduce mental overwhelm.
3. Affirmations and Support Cards
Affirmations aren’t about forcing positivity—they’re about acknowledging your experience while reinforcing safety. Cards or notes that remind you: “I am not broken. This is a phase, not a definition” or “I am allowed to rest” can be surprisingly stabilising.
Practical Tools
1. Comfort Items
A weighted blanket, a favourite mug, a soft scarf, or a small heat pack can bring real physical and emotional relief. I had a client who kept a lavender-scented eye pillow in her desk drawer—she said just holding it for a few minutes helped reduce her premenstrual anxiety enough to continue her day.
2. Nutritional Support
Keep PMDD-friendly snacks or herbal teas on hand:
Magnesium-rich nuts or seeds to ease cramps and tension
Protein-rich snacks to stabilise blood sugar
Herbal teas like chamomile, peppermint, or holy basil for calm and digestion
3. Gentle Movement and Rest Tools
A short yoga mat for stretching, a guided meditation on your phone, or even a five-minute walk outside can release tension and help regulate your nervous system. Include reminders that rest is not failure—it’s medicine.
Integrating Your Kit Into Daily Life
The power of a PMDD self-care kit is in accessibility. It’s not about creating a dramatic routine or adding pressure to “do it right.” It’s about making these tools visible, available, and easy to use in moments of overwhelm.
Try keeping your kit in a small box or bag, or even a dedicated area in your home. Revisit and update it monthly—what feels supportive in one cycle may shift in another. The key is flexibility and compassion.
Building a PMDD self-care kit is also about emotional validation. Each item, each practice, says to your nervous system: “I see you. I support you. You don’t have to push through alone.”
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 manage PMDD with integrative naturopathy, nervous system-focused practices, plant-rich nutrition, and emotional self-care strategies.