Premenstrual disorders (like PMDD or PME) can be tricky to recognize. There isn't one significant symptom that is a tell-tale sign that you have a premenstrual disorder. In this episode, Heidi describes obstacles to recognizing you have a premenstrual disorder. 

Take Aways: 11 Obstacles

1.  Premenstrual disorder manifests as a mental health challenge
2. When you present your issues and problems to a doctor nothing stands out as a premenstrual disorder.
3. Hormone levels come back normal (because they are!)
4. There is not one test or indicator that you have PMDD or PME. 
5. Not every woman has the same indicators.
6. There is no “one size fits all” treatment.
7. Sometimes you feel great.
8. It’s hard to recognize the patterns in your own behavior that match up with PMDD or PME.
9. The symptoms of the disorder cloud your judgement.
10. Premenstrual disorders can be affected by levels of stress and responsibility making the signs and symptoms vary.
11. Your premenstrual cycle can get thrown off.

Download your "5 Ways to Feeling Better with PMDD" here.

Happy PMD Awareness Month! More here.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development

Resources

• PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Did you know that PMDD is not the only premenstrual disorder? There is another premenstrual disorder referred to as Premenstrual Exacerbation. 

In today's episode I explain the differences between PMDD and PME. I also explain what PME is and why some women think they have PMDD when they likely have PME. Enjoy!

Take Aways
-Overview of the menstrual cycle
-"The rise and fall of hormones, especially estrogen and progesterone, contribute to symptoms in premenstrual disorders, PMD, such as premenstrual dysphoric disorder and premenstrual exacerbation of existing symptoms." -PMDD Treatment Options Ebook
-PMDD is recognized as a disorder by the medical community.
-PME is not recognized as a disorder by the medical community, but is being studied.
-With PMDD, you do not have symptoms during the follicular phase of your menstrual cycle.
-With PME, symptoms of your existing condition will remain at their usual level during the follicular phase of your menstrual cycle.
-During the luteal phase with PMDD your symptoms will be present.
-During the luteal phase with PME the symptoms of your existing condition worsen.
-PMDs are "cyclical neuroendocrine disorders."
-Some conditions that can be exacerbated premenstrually are eating disorders, major depressive disorder, persistent depressive disorder, suicidality, schizophrenia, anxiety disorders, alcohol use disorder, borderline personality disorder, ADHD, and bipolar disorder.

Resources Used and Mentioned
IAPMD Symptom Tracker
PMDD Treatment Options Ebook (by IAPMD)
IAPMD PMD Self Screen and Bitesize Overview of PMDD and PME

Download your "5 Ways to Feeling Better with PMDD" here.

Happy PMD Awareness Month! More here.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development

Resources

• PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

In today's episode, I share some out-of-the-box ways to think about people that seem "difficult" for us to be around. Simple thought shifts on your part can bring ease in those relationships. They don't need to change. You don't need to change. Try a new approach.

Take Aways
-What if you decide now that you'll like them no matter what?
-When you genuinely look for reasons to like someone, you can usually find some.
-Choose to interact as though you are already friends.
-Reject panicky thoughts to force conversation.
-Reassure yourself: She's fine. I'm fine. 
-I feel less awkward.
-I put my foot in my mouth far less.
-We have real conversations.
-I like her more than ever.

Download your "5 Ways to Feeling Better with PMDD" here.

Happy PMD Awareness Month! More here.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development

Resources

• PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Do you get floods of ideas when your head hits the pillow? Or maybe an avalanche of worry? So does Heidi. We tend to think the problem is that we aren't sleeping. Or we think the problem is that we're frustrated so we can't sleep. Nope. The problem is believing us getting to sleep is out of our control. In this episode, Heidi offers reasons as to why this happens that she hasn't heard anywhere else. Then she gives a way to address your brain to help get to sleep.

Take Aways
-Two things happen when we lie down to sleep: 1. We attempt to sleep 2. We react to thoughts that come to our mind.
-We get frustrated that we aren't falling asleep.
-When we feel frustrated, going to sleep is more difficult.
- Frustration is an emotion created by a thought we are having.
-Instead of getting to frustration (or when we feel frustrated), try this instead...

Address Your Brain:
-Let the worry or idea in. (Do not resist it.)
-Say (in your head), "That's interesting."
-Tell your brain, "I'll think about that at [certain time] tomorrow."
-Tell your brain, "This is sleeping time."

-You can thank your brain for the idea. 
-You can thank your brain for trying to protect you with worry. 
-Reassure your brain that you've got this. It's sleeping time.

Download your "5 Ways to Feeling Better with PMDD" here.

Happy PMD Awareness Month! More here.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development

Resources

• PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Happy New Year!! Join Heidi as she reviews the podcast episode titles from 2024 and then share insights.

The 5 insights she focuses on from 2024 include a principle, a process, two strategies, a state of mind, and a recommendation.

Take Aways
-Heidi lists the titles of each episode from 2024 (54 episodes).
-5 insights 
1- The Principle of Thought Agency
2- The R.A.D. Process
3a- The Strategy of E-Mode (Emergency Mode)
3b- The Strategy of Heidi's Sleep Script
4- Having Hope as a state of mind that you practice
5- A Recommendation to not be too attached to a diagnosis or a label you've given yourself

Download your "5 Ways to Feeling Better with PMDD" here.

Happy PMD Awareness Month! More here.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development

Resources

• PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Review your holiday season (so far) with Heidi. Did it go well? What did you like? What did you not like? Heidi shares one thing that DID happen that she thought might not happen, one gift that came to fruition that has been in the works for 2 years, and the sad news of a friend passing away.

Take Aways
-If you're looking back having not enjoyed your holiday season, don't keep thinking about it. Let it go. 
-If desired, make a plan to savor New Year's in a way you like. 
-Create a "Things I Did" List. (Especially if you're feeling like you failed this year.)
-Don't let go of good ideas that haven't come to fruition yet.
- Just because you haven't created something that's been on your mind and/or heart for a while doesn't mean you can't create it or that it's not going to happen. Keep it there in your mind.
-You don't need to believe that it's not going to happen simply because it hasn't yet.
-Recognize and accept that there are things out of your control.
-Allow yourself to feel whatever feelings arise when you think about the thing that happened that was out of your control.
-Let go of blaming yourself or finding ways you could have prevented the thing from happening. It's not helpful after the fact. It is damaging.

Download your "5 Ways to Feeling Better with PMDD" here.

Happy PMD Awareness Month! More here.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development

Resources

• PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Discover the failure before the success that became this podcast. Heidi shares about her first attempt (that was a failure) and then applies the four steps in goal setting and achievement to her creating this podcast.

Take Aways
The Four Steps in Goal Setting and Achievement:
1. A desire for change or a desire for a different result
2. A belief that you can accomplish the result
3. Trying
4. Reaching the goal/the change/the result, or NOT.

- We can change a failure from the past into a success in the future if we want to. If it's worth it to us.
-Viewing "not reaching a result" lightly makes trying to get the result later easier (than if you view it heavily/devastatingly).
- You can nitpicky yourself to death to where you really have like no successes in your life.
- There is a way to look at all of the success that you've had and view it as failure. (Be mindful and don't do that!)
- Let yourself feel success. Bask in it.
-If you haven't been your best self lately, draw from your past and savor the success you had then. You can draw from all the years you've lived!

Download your "5 Ways to Feeling Better with PMDD" here.

Happy PMD Awareness Month! More here.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development

Resources

• PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Join Heidi as she celebrates reaching her goal of ONE YEAR of weekly podcasts about living well with PMDD. She discusses her outlook for 2025. Then Heidi recounts her journey to making this podcast a reality. She shares how her first attempt was a failure and then applies the four steps in goal setting and achievement to her creating this podcast.

Take Aways
-Be proud of yourself for accomplishing goals...especially celebrate all the trying!

The Four Steps in Goal Setting and Achievement:
1. A desire for change or a desire for a different result
2. A belief that you can accomplish the result
3. Trying
4. Reaching the goal/the change/the result, or NOT.

One of these (or a combination) leads to the belief that you can succeed:
1. A plan is introduced to you (that leads you to believe your goal is possible)
2. You create a plan (that leads you to believe your goal is possible)
3. You read a book or instructions of some sort (that leads you to believe your goal is possible)
4. You believe that your willpower and/or discipline is enough (which leads you to believe your goal is possible)

Download your "5 Ways to Feeling Better with PMDD" here.

Happy PMD Awareness Month! More here.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development

Resources

• PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Let's pick up where we left off.

This episode focuses on helping your loved one with PMDD through verbal acknowledgements, actions, speaking about good things, and spending time together.

Take Aways
-Verbal acknowledgements can help.
-Say, "It's not your fault."
-Say, "I love you as you are."
-Say, "I'm sorry you have to deal with this."
-Reassure her, "You don't have to do that. I will help you with that tomorrow."
-Hug her.
-Remember that her mind is experiencing an avalanche of negative thinking so countering some of that with good, truthful statements can help. Her mind won't generate those on its own when her PMDD symptoms are active.
-Limit arbitrary questions like, "What would you like to do?" "Should I choose the red or the blue one?"
-Limit decision making during this time. She cannot access clarity on most things right now.
-Give yourself credit for trying to help.
-Give yourself grace when your help backfires.
-Give yourself grace when you do not seem to help things go well.
-You are not responsible for her feelings or her emotional well being. But she might not know this.
-You can influence her emotional well being.
-Try to keep things light.
-Take care of yourself.
-Focusing on factual or concrete things like budgeting, together goals you have that are measurable can be fine. Test the waters and if it goes okay, she probably appreciates the diversion from her thinking.

Download your "5 Ways to Feeling Better with PMDD" here.

Happy PMD Awareness Month! More here.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development

Resources

• PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com

Today Heidi shares observations she has of herself, her teen daughter, and others that experience PMDD. The focus of today's episode is to offer perspective for the significant other and loved ones of those suffering with PMDD.

It is not easy to understand what is going on in a woman's head when her PMDD symptoms are active, or to know how to help her. Listen in for some help!

Take Aways
-PMDD symptoms will likely be worse when the woman is dealing with disappointment,  unmet expectations, or trauma.
-When PMDD symptoms are active, women believe things that are not true.
-It can be difficult when a hoped for solution doesn't work as expected. Remind her that trying to help herself is worth it and as she continues she is sure to find some solutions.
-Have compassion on her and on yourself.
-Take questions to God. He may have answers no one else can give.
-The things out of her control may be ever present on her mind.
-Trying to solve for her problems DURING her active PMDD symptoms is likely impossible. Wait a few days and then revisit "the problem" with her. It likely isn't a problem for her now.
-It can be difficult or impossible for her to believe that what she is thinking is ludicrous even if it is obvious to you.
-Good luck! She will be forever grateful for you if you stick it out with her.

Download your "5 Ways to Feeling Better with PMDD" here.

Happy PMD Awareness Month! More here.

Visit Heidi Bradford Coaching to find out how to work with Heidi.

5 Keys to Living Well with PMDD

• Educate yourself
• Get support
• Try things
• Track your symptoms (and period)
• Accept grace

Heidi's 5 Part Method for Getting Rid of PMDD

1. Mindset
2. Supplements
3. Tracking
4. Defaults
5. Personal development

Resources

• PMS and Period Support Supplements: www.semainehealth.com/HEIDIBRADFORD98

Music

• Music- Island Breeze by Surf House Productions | https://surf-house-productions.bandcamp.com
• Music promoted by https://www.free-stock-music.com