My Journey Healing PMDD Naturally (And What I’d Do Differently)
Living with Premenstrual Dysphoric Disorder (PMDD) can feel overwhelming. The emotional and physical challenges that arise before your period—extreme mood swings, fatigue, irritability, and physical discomfort—can make everyday life difficult to navigate. After struggling with PMDD myself, I found that conventional treatments were not enough to provide lasting relief. That’s when I turned to a natural approach to heal my body and mind.
In this article, I’ll share my personal journey of healing PMDD naturally, including the dietary and lifestyle changes that made a significant difference in managing my symptoms. I'll also share what I would have done differently if I could go back, offering insights into what truly helped me regain balance and take control of my health. Whether you're just beginning your healing journey or have been managing PMDD for years, I hope my experience provides encouragement and practical steps for finding long-term relief through holistic care.
My Personal Experience with PMDD
Like many women, I struggled horrendously with the emotional and physical toll of PMDD. My symptoms were predictably unpredictable and severe, ranging from debilitating mood swings, irritability, and anxiety, to physical discomforts like bloating, headaches, and extreme fatigue. These symptoms made daily life feel like a constant uphill battle, affecting my work, relationships, and overall quality of life.
Many women don’t know what the options were beyond conventional treatments, from hormonal medications to pain relievers, and I often hear that people don’t find any of these options to provide lasting relief and resolution. While the natural treatments I used offered temporary symptom management, they didn’t address the root cause of my PMDD. I started to realise that managing my symptoms through natural medication alone wasn’t enough—I needed to take a more holistic approach to healing my body and restoring my nervous system.
As a natruopath, I made the decision to look beyond conventional medicine and explore natural methods to heal my body. I began to research and experiment with lifestyle changes, nutrition, and stress management techniques. And over time, I found what worked for me—integrating dietary adjustments, herbal remedies, nervous system regulation and emotional healing techniques.
Why I Turned to Natural Healing for PMDD
After an excruciating period of dealing with the emotional and physical toll of PMDD, I realised that relying solely on medications and traditional treatments wasn’t for me, and that even natural medicines were not addressing the underlying causes of my symptoms. While they helped with symptom management in the short term, they didn’t bring me long-lasting relief. This is when I decided to explore natural healing as a way to truly support my body and balance my hormones in a sustainable way.
The Shift to Holistic Healing
The turning point came when I understood that PMDD is not just about hormonal fluctuations—it’s about how the body responds to those fluctuations. I knew I needed to approach my healing from a more integrated perspective, one that addressed not only my hormones but also my emotional health, stress levels, and nervous system regulation.
By focusing on whole-body healing, I started to embrace the idea that nutrition plays a pivotal role in hormonal balance and overall health. I recognised that natural methods, such as Rapid Core Healing and Family Constellations alongside choosing anti-inflammatory foods, adaptogens, and stress-reducing practices, could help bring my body back into balance, addressing the root causes of my PMDD symptoms.
The Benefits of a Holistic Approach
The most empowering aspect of using natural methods to heal PMDD is the sense of control and agency it provides. Rather than depending on medications to temporarily manage my symptoms, I began to realise I could make lasting changes through dietary choices, emotional healing, and lifestyle practices. This shift not only improved my symptoms but also allowed me to understand my body in a more compassionate, informed way.
Key Natural Approaches I Used to Heal PMDD
As I began my journey toward healing PMDD naturally, I started by integrating specific dietary changes, herbal remedies, and lifestyle practices into my routine. These holistic strategies not only helped me manage my PMDD symptoms but also restored balance to my body and mind. Here are the key approaches that made the biggest difference for me:
Dietary Changes and Anti-Inflammatory Plant-Based Proteins
Nutrition was one of the first areas I focused on in my healing journey. I knew that what I put into my body had a profound impact on my hormonal balance and overall well-being. One of the most important shifts I made was incorporating anti-inflammatory plant-based proteins into my diet. Foods like lentils, chickpeas, tofu, and quinoa provided the essential proteins I needed while also reducing the inflammation that was exacerbating my PMDD symptoms. These plant-based proteins are rich in fiber, antioxidants, and phytonutrients, which helped stabilise my energy levels and reduce common symptoms like fatigue, mood swings, and bloating.
Herbal Remedies for Hormonal Support
I also began using herbal remedies to support my body’s hormonal balance and emotional health. Vitex (Chaste Tree Berry) was one of the first herbs I turned to. It helped regulate my progesterone levels, reducing mood swings and irritability. I also started incorporating Saffron, which has powerful mood-enhancing properties, to help manage the emotional side of PMDD. For stress relief and better sleep, Kava became an essential part of my evening routine. These herbs not only supported my hormonal balance but also helped reduce the emotional intensity and anxiety that often accompany PMDD.
Magnesium and Omega-3 for Stress Management
I quickly learned how important it was to support my nervous system throughout the healing process. Magnesium was a key nutrient that I incorporated into my daily routine. It helped me manage stress, relax my muscles, and improve sleep, which is essential for hormonal regulation. I also focused on omega-3 fatty acids from Ahiflower, chia seeds, and flaxseeds, which helped reduce inflammation, support serotonin production, and stabilise my mood.
Stress Reduction and Emotional Healing
As someone who had experienced emotional trauma in the past, I knew that stress management and emotional healing were just as important as nutrition and supplements. I integrated mindfulness and meditation into my daily routine to help calm my nervous system. I also explored Family Constellations and Rapid Core Healing, which helped me release deep-seated emotional trauma and stress. These practices supported my emotional regulation and helped me process the emotional triggers that were amplifying my PMDD symptoms.
What I’d Do Differently: Lessons Learned Along the Way
Looking back on my journey of healing PMDD naturally, I feel incredibly grateful for the progress I’ve made. However, like any healing process, it wasn’t always linear. There are a few things I wish I’d known earlier on, lessons I learned the hard way, and changes I would have made to speed up my healing process. Here’s what I’d do differently if I could start over:
Trust the Process and Be Patient
One of the biggest lessons I learned was the importance of patience. Healing from PMDD, especially when addressing hormonal imbalances, nervous system repair and emotional trauma, takes time. In the beginning, I often felt frustrated by how slowly things moved. But what I didn’t realise then is that long-lasting healing requires consistency, compassion, and giving the body time to adjust to new routines.
If I could go back, I would remind myself that healing isn’t an overnight process. It’s about showing up every day with commitment, trust, and self-compassion. I would have eased up on my expectations and allowed my body to naturally adjust, without rushing through the process.
Incorporate Holistic Support Sooner
Looking back, I wish I had integrated holistic support earlier. I focused a lot on dietary changes and supplements, which were essential, but I didn’t fully realise how much of an impact stress management and trauma healing would have on my PMDD. Addressing the emotional component of PMDD and trauma through Family Constellations and Rapid Core Healing provided the deep healing I was missing. These techniques helped me address root causes of my symptoms, such as unresolved emotional trauma, that made my PMDD symptoms so much more intense.
In hindsight, I would have sought trauma-informed care earlier to address both the emotional and physical aspects of PMDD. Stress reduction, mind-body practices, and emotional healing played a crucial role in stabilising my mood and reducing the impact of PMDD on my life.
Focus More on Emotional Health and Self-Care
I also wish I had prioritised my emotional health and self-care more in the early stages of my healing journey. It's easy to get caught up in dietary changes, supplements, and exercise, but without proper emotional care, it’s difficult to sustain long-term results. When I began integrating self-care practices such as journaling, boundaries, and gentle movement, I noticed a huge shift. Self-compassion became an essential part of my healing process, helping me navigate challenging days without guilt or frustration.
If I could do it over, I would have put less pressure on myself to "fix" everything quickly. Instead, I would have focused more on creating a nurturing, kind relationship with my body, knowing that healing was a journey—not a destination.
Maintain a Balanced Approach
In the early stages, I was very focused on making drastic changes. While it’s important to be committed, I learned that a balanced approach is key. This means integrating changes gradually and allowing my body to adjust naturally. For example, instead of overhauling my entire diet or taking every supplement possible, I would have started with small, manageable steps—like introducing magnesium and anti-inflammatory foods first—before adding more holistic practices like trauma healing or mindfulness.
Balance, in both diet and lifestyle, is the secret to sustaining long-term results. If I had taken a more gradual and balanced approach, I would have been able to avoid feeling overwhelmed by all the changes and made them more sustainable.
How Natural Healing Can Help You Too
If you’re reading this, you may be wondering how natural healing can help you manage PMDD. The journey I’ve shared was deeply personal, but the strategies I used to heal my body and mind are applicable to many women experiencing the same struggles.
While every person’s healing journey is unique, there are several natural approaches that can help you manage PMDD symptoms, restore balance to your hormones, and bring peace to your emotional health. Here’s how you can start implementing what I’ve learned:
1. Start with Nutrition
Your diet is one of the most powerful tools you have when it comes to managing PMDD naturally. Eating anti-inflammatory foods, rich in magnesium, omega-3 fatty acids, and plant-based proteins, can help regulate hormones and reduce inflammation.
Include anti-inflammatory foods like turmeric, ginger, berries, and leafy greens.
Focus on whole foods—whole grains, legumes, and healthy fats like avocados and nuts.
Incorporate magnesium-rich foods such as spinach, pumpkin seeds, and bananas to help relax your muscles and reduce stress.
Don't forget omega-3s, which are essential for mood regulation. Plant-based sources like chia seeds, flaxseeds, and Ahiflower oil will support both your mood and inflammation.
2. Add Herbal Support to Your Routine
Herbal remedies can be a game-changer when managing PMDD symptoms. When combined with nutrition, they provide targeted support for hormonal balance and emotional stability.
Vitex (Chaste Tree Berry) can help balance progesterone levels, reducing mood swings and irritability.
Saffron is a potent mood-enhancer that helps combat the emotional side of PMDD, including anxiety and depression.
Kava promotes relaxation and reduces anxiety and panic, which is especially helpful for managing stress and emotional overwhelm.
3. Incorporate Stress Management Techniques
Given the significant role of stress in PMDD, managing your stress levels is crucial. Integrating daily stress-reducing practices will help regulate the nervous system, reduce the impact of hormonal fluctuations, and improve overall emotional health.
Start by practising mindfulness or deep breathing exercises to help regulate your nervous system.
Yoga is not only beneficial for physical flexibility but also for emotional flexibility, helping you stay grounded during emotional turbulence.
Journaling can also be a powerful tool for emotional release, allowing you to express feelings and gain clarity on your emotions.
4. Prioritise Emotional Healing
PMDD is often deeply intertwined with unresolved emotional trauma, which is why addressing the emotional side of healing is just as important as the physical side.
Techniques like Family Constellations and Rapid Core Healing can help uncover and release the emotional blocks that contribute to your PMDD symptoms. These methods offer trauma-informed care that helps you process past emotional wounds, freeing you from the emotional patterns that keep PMDD symptoms alive.
Therapy or trauma-informed counselling can also be an invaluable resource if emotional healing is a priority in your journey.
Taking the First Step
Starting the journey to healing PMDD naturally can feel overwhelming, especially when you’re dealing with both the emotional and physical symptoms of the condition. But as I’ve learned through my own journey, small, consistent changes can lead to big results over time.
Begin by making simple changes in your diet, incorporating stress management techniques, and addressing emotional healing. With time, you’ll notice the improvements—your emotional sensitivity will reduce, your hormones will stabilise, and the intensity of PMDD will decrease.
If you’ve tried various treatments and are still struggling, I encourage you to consider a holistic approach that addresses both the physical and emotional sides of PMDD. You don’t have to go through this alone—support is available.
Embrace Your Healing Journey
Healing PMDD naturally takes time, dedication, and compassion. By combining nutritional support, herbal remedies, stress management, and emotional healing, you can reclaim control of your body and your health.
If you’re ready to embark on your own healing journey or would like personalised guidance on managing PMDD naturally, I invite you to explore my PMDD Transformation Programme. Together, we can create a tailored plan to help you find long-term relief and restore balance to your life.
With love,
Camilla x
About Camilla Brinkworth
Camilla Brinkworth is a naturopath, nutritionist, and trauma-informed practitioner who specialises in PMDD support, hormonal health, and emotional healing. Through her PMDD Transformation Programme, online courses and retreats, Camilla helps women regain control of their health and well-being by combining holistic nutrition, herbal remedies, and trauma-healing techniques. With her expertise and personal experience of healing from PMDD, Camilla empowers women to manage their symptoms naturally and live with greater balance and vitality.