PMDD quiz

by | Oct 8, 2023

Welcome to our in-depth guide on Premenstrual Dysphoric Disorder (PMDD). In this comprehensive article, we will explore every facet of PMDD, from its definition and symptoms to practical self-assessment using a PMDD quiz. We’ll delve into potential triggers, treatment options, lifestyle adjustments, and the link between PMDD and other health conditions. By the end of this guide, you’ll have a thorough understanding of PMDD and how to navigate its challenges.

Let’s begin our journey into the world of PMDD.

Table of Contents

What is PMDD?

PMDD, short for Premenstrual Dysphoric Disorder, is a severe and debilitating form of premenstrual syndrome (PMS). Unlike ordinary PMS, which many women experience to some degree, PMDD is characterized by more intense emotional and physical symptoms that significantly interfere with daily life. PMDD typically occurs in the second half of the menstrual cycle, after ovulation, and subsides shortly after menstruation begins.

Recognizing PMDD Symptoms

It’s essential to highlight the importance of identifying PMDD symptoms early on. Moreover, gaining a comprehensive understanding of these symptoms can pave the way for early diagnosis and, consequently, more effective management. To better navigate and interpret these signs, one should be familiar with the most commonly reported PMDD symptoms, which include:

Mood Swings

One of the most notable symptoms is intense mood swings. This encompasses feelings of extreme irritability which can emerge seemingly out of nowhere. Additionally, there may be episodes of profound sadness or heightened anxiety. Understanding these shifts in mood can be a primary indicator of PMDD.

Physical Symptoms

Alongside emotional symptoms, PMDD can manifest physically. Women may experience physical discomfort such as breast tenderness which can be quite pronounced. Furthermore, symptoms like bloating can be problematic, leading to discomfort throughout the day. Notably, headaches, which can range from mild to severe, are also prevalent.


Fatigue in PMDD isn’t just regular tiredness. It’s an overwhelming sense of exhaustion. In many cases, this level of fatigue can significantly impact daily functioning, making even routine tasks feel daunting and challenging.


With PMDD, sleep disturbances are relatively common. Some women might find it challenging to fall asleep, even after a long and tiring day. Others might wake up multiple times during the night. Consequently, this lack of restful sleep can exacerbate other PMDD symptoms.

Changes in Appetite

Changes in eating patterns are also common indicators. Some women may experience intense cravings, specifically for sugary or salty foods. In contrast, others might find themselves overeating. Alternatively, a complete loss of appetite might occur, leading to skipped meals and decreased energy levels.

Difficulty Concentrating

PMDD can impact cognitive functions as well. Many women report problems with focus and maintaining attention on tasks. This can lead to decreased productivity at work or school and a general feeling of being “out of it” or “in a fog.”


Beyond mood swings, a heightened sense of irritability is common. This means that women might find themselves easily annoyed or angered by situations that would typically not bother them. This irritability can strain personal and professional relationships.

Feelings of Hopelessness

Last but certainly not least, pervasive feelings of hopelessness or worthlessness can emerge. This isn’t just a fleeting emotion; it can be a deep-rooted feeling that affects one’s outlook on life and self-worth, necessitating compassionate understanding and support.

The PMDD Quiz: Assessing Your Symptoms

To determine if you may be experiencing PMDD, take our PMDD quiz. Answer the following questions honestly, considering your symptoms over the past few menstrual cycles. Each question is designed to assess the severity and impact of PMDD symptoms on your life.

  1. Have you experienced intense mood swings, such as extreme irritability or sadness, in the days leading up to your period?
  2. Do you suffer from physical symptoms like breast tenderness, bloating, or headaches in the second half of your menstrual cycle?
  3. Is fatigue a recurring issue that disrupts your daily life in the days before menstruation?
  4. Do you frequently struggle with insomnia or poor-quality sleep during this time?
  5. Have you noticed significant changes in your appetite, either experiencing cravings and overeating or having a diminished appetite?
  6. Is concentrating on tasks or responsibilities more challenging in the days before your period?
  7. Do you find yourself becoming easily irritable or quick to anger in the premenstrual phase?
  8. Have you experienced prolonged feelings of hopelessness or worthlessness during this time?

Tally your “yes” responses to these questions. If you answered “yes” to five or more questions, it’s advisable to consult a healthcare professional for a comprehensive evaluation. A positive result on this quiz may suggest that you are dealing with PMDD, and seeking help is essential for effective management.

Understanding PMDD Triggers

Delving into the intricacies of PMDD, it becomes clear that various elements can ignite or amplify its symptoms. Hence, gaining a comprehensive understanding of these triggers isn’t just beneficial—it’s fundamental to tailoring effective management strategies. Allow me to elucidate some of the most prevalent PMDD triggers:

Hormonal Fluctuations

Chief among the culprits for PMDD are the hormonal changes that women undergo during their menstrual cycle. Specifically, it’s the see-sawing levels of estrogen and progesterone that are believed to be at the heart of this condition. Moreover, these hormonal ebbs and flows are potent influencers of neurotransmitters in the brain. Consequently, such shifts can often usher in mood disturbances and a plethora of physical symptoms, making it paramount to monitor and address them.

Neurotransmitter Imbalance

Moving beyond hormonal dynamics, there’s another significant factor at play: neurotransmitters. More precisely, changes in neurotransmitters, like serotonin, have a pronounced impact on PMDD. These alterations can skew mood regulation, subsequently amplifying feelings such as sadness, irritability, and anxiety. Thus, maintaining a balance in these neurotransmitters becomes a pivotal aspect of managing PMDD.

Genetic Predisposition

Peeling back another layer, genetics enters the fray. There’s increasing evidence suggesting that genetics can predispose certain individuals to PMDD. So, if you find mood disorders woven into your family history, this could potentially elevate your risk, underscoring the importance of being both informed and vigilant.


Stress, a ubiquitous aspect of modern life, can be a formidable aggravator of PMDD symptoms. Elevated stress levels can supercharge mood swings, and furthermore, they can make physical discomforts tied to PMDD all the more challenging to grapple with. Recognizing and mitigating stress, therefore, is instrumental in managing PMDD.

Lifestyle Factors

Then there are the lifestyle choices we make daily. Elements like diet, exercise, and general lifestyle habits can act as a throttle, either intensifying or alleviating PMDD symptoms. By gravitating towards healthier lifestyle choices, you’re not only promoting overall wellness but also potentially dampening PMDD’s severity.

Environmental Factors

Last but by no means least, our environment plays its part. Whether it’s exposure to certain chemicals or environmental toxins, these external elements can subtly contribute to PMDD symptoms. Consequently, being aware of and, where possible, reducing contact with these potential triggers can be decidedly beneficial.

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Coping with PMDD: Self-Care Strategies

When it comes to PMDD management, there’s a dual approach: medical treatments paired with conscientious self-care practices. While medical solutions are undeniably pivotal, especially for acute cases, integrating consistent self-care strategies into one’s routine can go a long way in alleviating symptoms and enhancing overall well-being. Let’s delve into some strategies that can offer respite:

Dietary Adjustments

  1. Balanced Diet: Emphasizing the significance of diet, it’s advisable to adopt a balanced intake pattern. This means a diet abundant in fruits, vegetables, whole grains, and lean proteins. Moreover, it’s prudent to moderate the consumption of potential aggravators like caffeine, sugar, and processed foods, all of which could exacerbate PMDD symptoms.
  2. Hydration: The simple act of staying hydrated has profound effects. Regular water consumption throughout the day can potentially mitigate symptoms like bloating and other related discomforts, underscoring the role of hydration in PMDD management.
  3. Supplements: Venturing beyond standard dietary practices, certain supplements have offered relief for some individuals grappling with PMDD. These might include magnesium, vitamin B6, or omega-3 fatty acids. However, it’s essential to liaise with your healthcare provider before embarking on any supplementary regimen.

Exercise Regularly

Physical activity, far from being just a health buzzword, has tangible benefits for PMDD sufferers. Engaging in consistent physical exertion can mollify both emotional and physical symptoms. Thus, striving for a regimen that incorporates at least 30 minutes of moderate exercise on most days can be transformative.

Stress Management

Given the intertwined relationship between stress and PMDD, adopting stress-relieving techniques is of paramount importance. Practices like mindfulness meditation, deep breathing exercises, and even yoga can serve as invaluable tools. Not only do they foster relaxation, but they also lay the groundwork for emotional equilibrium.

Sleep Hygiene

In the pursuit of wellness, sleep often emerges as a cornerstone. To that end, championing good sleep hygiene—be it through a consistent sleep schedule or cultivating a calming bedtime routine—can enhance mood and combat fatigue, both of which are critical in the context of PMDD.

Tracking Symptoms

Lastly, there’s immense value in introspection and documentation. Maintaining a menstrual symptom diary can offer insights, allowing you to discern patterns and preemptively brace for PMDD’s onset. Moreover, having this longitudinal data at hand can be immensely informative for healthcare providers, aiding in tailored treatment strategies.

Medical Treatments for PMDD

At times, despite our best efforts, self-care strategies might fall short in mitigating PMDD’s toll. Consequently, in such instances, medical intervention takes center stage. Collaboratively, you and your healthcare provider will chart out a treatment blueprint tailored to your unique needs. Let’s delve deeper into the common medical treatments available for PMDD:

Hormonal Therapies

  1. Birth Control Pills: Primarily thought of as a contraceptive, oral birth control pills serve a dual purpose. They can effectively temper hormonal fluctuations, thereby mitigating the ebb and flow of PMDD symptoms. Thus, they offer a strategic means to harness and modulate the hormonal tides that often underpin PMDD.
  2. Gonadotropin-Releasing Hormone (GnRH) Agonists: Diving deeper into the realm of hormonal therapies, we find GnRH agonists. These specialized medications function by suppressing ovarian activity. In doing so, they present a powerful strategy to alleviate the symptoms associated with PMDD, offering relief to many who have grappled with its effects.


Transitioning to the neurochemical facet of PMDD, antidepressants, particularly Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs), emerge as invaluable allies. These drugs primarily target mood regulation, proving instrumental in managing the emotional upheavals often symptomatic of PMDD.

Nutritional Supplements

While pharmaceuticals have their place, nature too offers remedies. Supplements such as calcium, magnesium, and vitamin B6 sometimes surface as recommendations. These natural allies can be particularly potent in addressing specific symptoms of PMDD, complementing other treatments in the overall management strategy.

Cognitive-Behavioral Therapy (CBT)

Turning our attention to the realm of psychological therapies, CBT stands out. This therapeutic modality equips individuals with coping mechanisms tailored to navigate the emotional tumult that PMDD can usher in. Through CBT, patients are empowered to better understand, anticipate, and manage their emotional responses, granting them a sense of agency over their condition.

Surgical Options

While most treatments are non-invasive, in exceedingly rare circumstances, surgical interventions might be broached as potential solutions. Procedures such as a hysterectomy (the surgical removal of the uterus) become options of last resort, considered only when other avenues of treatment have been explored and found wanting.

Lifestyle Modifications for PMDD Management

Embarking on the journey of PMDD management, one quickly realizes the multifaceted nature of effective interventions. Beyond self-care rituals and medical treatments lies the realm of lifestyle modifications. Such changes, when implemented thoughtfully, can significantly bolster our defenses against PMDD. Let’s journey through some key lifestyle adaptations that can enhance PMDD management:

Stress Reduction

In today’s fast-paced world, stress has become an omnipresent companion. Recognizing the amplifying effect stress can have on PMDD symptoms, it’s paramount to weave in stress-busting techniques. Methods such as meditation, yoga, or mindfulness not only alleviate stress but also fortify the mind and body against PMDD’s onslaught.

Regular Exercise

Physical activity, often lauded for its myriad health benefits, emerges as a beacon of hope for those grappling with PMDD. Engaging in consistent exercise routines can elevate mood, dissipate fatigue, and enhance overall well-being, offering a holistic approach to PMDD management.

Alcohol and Caffeine Limitation

Dietary choices can subtly yet significantly influence PMDD symptoms. Particularly, stimulants like caffeine and depressants like alcohol can exacerbate PMDD’s effects. As such, curtailing or even eliminating their consumption, especially in the weeks leading up to menstruation, can create a more conducive environment for managing PMDD.

Smoking Cessation

The detrimental health effects of smoking are well-documented. In the context of PMDD, bidding adieu to cigarettes can prove doubly beneficial. Not only does quitting smoking herald a boost in overall health, but it also can temper the severity of PMDD symptoms, offering another tool in the arsenal against this condition.

PMDD and Its Deep-seated Connection to Other Health Conditions

When diving into the intricate web of health conditions, it becomes evident that PMDD doesn’t exist in a vacuum. Intricately interwoven with a myriad of other health disorders, PMDD’s relationship with these conditions amplifies the need for a holistic understanding. Recognizing and unraveling these connections is not merely a matter of curiosity; it becomes a cornerstone for comprehensive healthcare, enabling more effective interventions. Let’s embark on a deeper exploration of some conditions that frequently intersect with PMDD:


Endometriosis stands out as a perplexing gynecological enigma, characterized by the aberrant growth of tissue mirroring the lining of the uterus, but intriguingly, situated outside it. This misplacement, while causing pain and other complications, has another layer of complexity: its entanglement with PMDD. A significant fraction of individuals grappling with endometriosis find themselves simultaneously navigating the tumultuous waters of PMDD, making their journey doubly challenging.

Polycystic Ovary Syndrome (PCOS)

Drifting into the domain of hormonal disorders, Polycystic Ovary Syndrome or PCOS emerges on the horizon. Renowned for inducing irregular menstrual cycles and precipitating hormonal imbalances, PCOS doesn’t limit its impact to these facets alone. Digging deeper, we find that a subset of those battling PCOS is concurrently confronted with PMDD’s onslaught. This overlapping symptomatology underscores the intertwined nature of these conditions and the importance of integrated care.


As women traverse the journey of life, the phase heralding the cessation of menstruation, aptly termed perimenopause, brings with it its own set of challenges. However, beyond the apparent signs of this transition, there’s an undercurrent of hormonal turbulence. These very fluctuations, while signaling the impending arrival of menopause, can inadvertently fan the flames of PMDD, amplifying its symptoms and making this transitional phase even more tumultuous for some.

Anxiety and Depression

Shifting our focus to the realm of mental health, it’s worth noting the profound interconnectedness of PMDD with conditions like anxiety and depression. The emotional rollercoaster emblematic of PMDD doesn’t operate in isolation. In fact, those journeying with PMDD often find themselves at a heightened risk of plunging into the depths of anxiety and depression. The coexistence of these conditions isn’t mere coincidence; it’s a testament to the multifaceted nature of PMDD and underscores the paramount importance of a holistic therapeutic approach.


In the intricate tapestry of women’s health, PMDD emerges not as an isolated thread, but rather as a connector, weaving itself into numerous other conditions. Its profound linkages to disorders like endometriosis, PCOS, perimenopause, anxiety, and depression shed light on the complex nature of women’s health and the dire need for integrated care approaches. By recognizing and addressing these interconnected realms, healthcare can evolve towards a more holistic and comprehensive paradigm, ensuring the well-being of countless individuals.

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Frequently Asked Questions

What is the main difference between PMS and PMDD?

PMS (Premenstrual Syndrome) and PMDD (Premenstrual Dysphoric Disorder) share some symptoms, but the key difference lies in the severity and impact on daily life. PMDD symptoms are more intense, disruptive, and can significantly impair a person’s ability to function normally. Diagnosis and treatment of PMDD are typically reserved for those experiencing severe symptoms.

Can PMDD be cured?

PMDD cannot be “cured” in the traditional sense, but it can be effectively managed. Treatment options, including medication, therapy, and lifestyle changes, aim to alleviate symptoms and improve quality of life. Many individuals with PMDD find significant relief through these interventions.

Is PMDD common?

PMDD is estimated to affect around 5-8% of menstruating individuals. However, due to underreporting and misdiagnosis, the true prevalence may be higher. Awareness and education about PMDD are crucial for early detection and appropriate management.

How long does PMDD last?

PMDD symptoms typically occur in the second half of the menstrual cycle, starting after ovulation and continuing until menstruation begins. Symptoms usually subside within a few days after the onset of menstruation.

What’s Next

Now that you have a comprehensive understanding of PMDD, its symptoms, triggers, and management strategies, it’s essential to take the next steps towards improving your well-being. If you suspect you have PMDD or have been diagnosed with it, consult with a healthcare provider to create a personalized treatment plan tailored to your needs.

For more information on women’s health and related topics, explore our other Mindphony blogs:

  1. “PMDD and Endometriosis”
  2. “PMDD and PCOS”
  3. “PMDD and Perimenopause”

Stay informed, take proactive steps, and remember that you are not alone in your PMDD journey. Managing PMDD is possible, and with the right support, you can lead a fulfilling life, even in the face of this challenging condition.

Transform Your Life Today

If you're grappling with stress or anxiety, we're here to help! Our video-centric program delivers expert advice, pragmatic exercises, and powerful strategies specifically designed to aid you in overcoming these challenging conditions.

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