Living Well with PMDD

Today we discuss what defaults are, why they're important, how to properly use them, and examples that work well for Heidi. Listen to the podcast for examples. 🙂

Heidi always love to connect with listeners. Send her an email anytime at [email protected] 

Take Aways

-A default in this context is:  is a pre-selected option that you choose to do if there is not an alternative that you want more. 

-Creating defaults leads to more freedom. 

-Having defaults saves time and energy. It saves your decision making power for other decisions.

-Defaults keep hopelessness at bay. They reduce confusion, distraction, and uncertainty.

-Defaults free our mind up to consider other things.

-Choose one default in each of these areas: food, housekeeping, quiet time, exercise, sleep, friendships and/or relationships, and self care.

🚩 You are using defaults incorrectly if you feel irritated because you weren't able to do your default. You are likely treating it like a routine. 

-A default can't be interrupted because it is simply a pre-selected option. If there is an alternative that you want more, DO IT. 

Support the show

Want more support? ❤️Click here for a free 20 minute consultation call to help you get clear on your next best step and if working with me is good fit. 

• Want to support the show? Consider donating a few dollars through my support page. It helps to offset the costs of producing the show. Go here to donate. Thanks! 

Free resources:

• Heidi's website
• Heidi's YouTube

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 to discover a basic way of tracking signs and symptoms you experience and an advanced way of tracking signs and symptoms. Record on paper, in a planner, on your phone, and/or using an app. 

Remember to record physical and emotional signs and symptoms. They are interconnected and influence one another.

Take Aways

• Why you should track your signs and symptoms
• Basic tracking includes: recording the date you begin your period, how many days you bleed, your mood, and any discord you experience in relationships.
• Advanced tracking includes: recording the basics listed above + basal body temperature, level of sexual desire, the level of sensitivity you experience about others' comments and actions, and more detailed mood recording.
• Use time blocks when recording mood
• You need to know your body!
• When you know your body, you can put logic with emotion and emotion with logic.
• Tracking gives you more power and control of your reaction to things.
• Tracking gives a more concrete idea of what IS happening rather than what we THINK IS happening. 
• Tracking is not accurate if done more than a day later. 
• Logic can help when we are overly emotional.
• Emotion can help when we are overly logical. 

Support the show

Want more support? ❤️Click here for a free 20 minute consultation call to help you get clear on your next best step and if working with me is good fit. 

• Want to support the show? Consider donating a few dollars through my support page. It helps to offset the costs of producing the show. Go here to donate. Thanks! 

Free resources:

• Heidi's website
• Heidi's YouTube

Music 

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

Are you stuck not knowing what supplements to try to get rid of your pmdd symptoms? This is a great episode for you! Heidi shares the supplements, vitamins, and medicines she has tried over the past 3 years to get rid of her symptoms. Each woman's body is unique so trial and error is key for success, but listening to what has helped other women is great for a starting point and each time you want to try something new.

Take Aways

• Don't fall for "There's no price too high for good health." trap! 
• Consider these before trying a new supplement: monetary price, emotional cost, physical cost (risks/benefits), and time & effort cost.
• Semaine Health's PMS and Period Support capsules have always and continue to relieve Heidi's cramps and improve her mood. 
• Fluoxetine (an SSRI prescription drug) helped alleviate mood issues for Heidi in the past but has not been helping recently.
• Ollie brand children's probiotic and multivitamin gummies have helped Heidi's stomach feel better.
• Zyrtec and Pepcid AC together have helped Heidi and other women. See this Newsweek Article for more about this.
• Sudafed has helped Heidi's mood be stable. (pseudoephedrine)
• Heidi also worked with a wellness clinic for 6 months last year and took 14 supplements they recommended based on blood work along with chiropractic multiple times a week to improve overall wellness.
• NEVER GIVE UP! 🙂

Support the show

Want more support? ❤️Click here for a free 20 minute consultation call to help you get clear on your next best step and if working with me is good fit. 

• Want to support the show? Consider donating a few dollars through my support page. It helps to offset the costs of producing the show. Go here to donate. Thanks! 

Free resources:

• Heidi's website
• Heidi's YouTube

Music 

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

This and the following four episodes are a series of podcasts explaining Heidi's five part method to get rid of PMDD. This episode is about Part 1: Mindset.

Heidi's 5 Part Method for Getting Rid of PMDD

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

Take Aways

• This method is to be used continually.
• When you find mindsets that help you, incorporate them more into your life.
• Common worries/thoughts that a woman with PMS or PMDD are... We're going to get into a fight. I'm going to be irritated. I wish I didn't get so irritated. I wish we wouldn't fight. It shouldn't be this way. I shouldn't be this way. He shouldn't be this way.
• Those thoughts lead to anger, irritation, fear, and possibly hopelessness. 
• From there you don't take proactive actions. It's a "wait and watch it happen" game.
• Another mindset: This is how I am. Deal with it.
• That approach leads to a feeling of indifference and stubbornness.
• The result of actions taken from this attitude is ragged relationships.
• The thought that works best for Heidi during PMDD time: I need more help and support.
• Humility and confidence come from this attitude.
• You take actions that are proactive from this place.
• Actions that you can be proud of (like showing restraint in conversation) follow this.
• The result is that you are able to handle PMDD and eventually get rid of PMDD.

Support the show

Want more support? ❤️Click here for a free 20 minute consultation call to help you get clear on your next best step and if working with me is good fit. 

• Want to support the show? Consider donating a few dollars through my support page. It helps to offset the costs of producing the show. Go here to donate. Thanks! 

Free resources:

• Heidi's website
• Heidi's YouTube

Music 

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

In the previous episode, Heidi shared why handling loss has been on her mind and ways to handle loss.

Today she discusses losses that are common for women that experience PMDD and ways that can help you feel better.

Take Aways

Losses women experience when PMDD symptoms are active:

• Relationship with yourself: You experience the loss of your “usual” relationship with yourself (during days 15-28). 
• Relationship with your husband: Normal solutions for conflict resolution don’t work. You lose the ability and judgement to resolve conflict in the ways that work when your symptoms are not active. 
• Appreciate the days when you feel like yourself. (For me days 1-14.)
• The foundation of your relationship with your significant other is going to be lost in some ways. 
• It's okay to be sad about the losses you experience. 
• You may literally lose a boyfriend or husband through a break up due to actions you take when your symptoms are active. 
• Dealing with the loss of no longer have that person in your life. 
• It's okay to mourn the loss of that relationship, whether it is temporary or permanent. 
• Relationship with your children: Losing the ability to communicate as well. Loss of connection because you are so focused inward or are overbearing.
• Time. Recognizing you are giving/losing time to help your PMDD that you would rather spend on other things.
• You spend time researching, going to appointments, sleeping, journaling, taking time off of work to increase your overall quality of life. 
• Health. A loss of what is your “normal” health. Loss of control pertaining to your body shape, physical abilities, weight fluctuations, stress, and uncertainty  during days 16-28 of your cycle.
• Remind yourself: I will get my “normal” health back. What I do still affects the outcome of my overall body, mind, and spirit.
• Money. Some PMDD remedies and ways that help PMDD are not covered by insurance so you have to pay out of pocket.
• Recognizing that you are giving up money as a trade for *hopefully a better life. 
• It's okay to mourn the loss of money that you could be spending for vacations, new shoes, to do outings with your kids, etc. 

-How to feel better: 

• Identify to yourself the loss that you are experiencing right now. 
• Is it a physical/tangible loss or an emotional loss?
• Take action based on it being a tangible loss or an emotional loss. 
• Show physical affection to others. i.e. pet your dog, lay on your husband’s shoulder, hug your child. 
• Request your husband hold you.
• Physical touch will sometimes fill the void of loss you are experiencing. 

Support the show

Want more support? ❤️Click here for a free 20 minute consultation call to help you get clear on your next best step and if working with me is good fit. 

• Want to support the show? Consider donating a few dollars through my support page. It helps to offset the costs of producing the show. Go here to donate. Thanks! 

Free resources:

• Heidi's website
• Heidi's YouTube

Music 

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

Loss is a part of life. It's not a very fun part, but it seems to be necessary during our time on this earth. 

Over the past six months, Heidi has experienced loss in the form of loved ones passing from this life and loved ones of her friends passing from this life. 

Take Aways

• You will likely experience loss that will affect you in these areas: relationships, time, health, and money. 
• Women with premenstrual disorders experience loss in unique ways (Addressed more in Part 2)
• Are you trapping yourself because of how you “think” you should be/act/think concerning a loss?
• Reflecting on losses can bring peace, cleansing, and understanding to our soul.
• Rebecca’s experience: becoming a young widow with a two year old
• Rebecca’s consideration: I acted how I thought I was supposed to act. Maybe I didn’t need to suffer so much.
• There’s no one RIGHT way to handle loss.
• Available options for experiencing loss
• The ripple effect of feeling loss
• Be open to receiving whatever comes
• Be willing to question if this way of grieving is helping me? Is it good for me?

Support the show

Want more support? ❤️Click here for a free 20 minute consultation call to help you get clear on your next best step and if working with me is good fit. 

• Want to support the show? Consider donating a few dollars through my support page. It helps to offset the costs of producing the show. Go here to donate. Thanks! 

Free resources:

• Heidi's website
• Heidi's YouTube

Music 

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

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.

Support the show

Want more support? ❤️Click here for a free 20 minute consultation call to help you get clear on your next best step and if working with me is good fit. 

• Want to support the show? Consider donating a few dollars through my support page. It helps to offset the costs of producing the show. Go here to donate. Thanks! 

Free resources:

• Heidi's website
• Heidi's YouTube

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

Support the show

Want more support? ❤️Click here for a free 20 minute consultation call to help you get clear on your next best step and if working with me is good fit. 

• Want to support the show? Consider donating a few dollars through my support page. It helps to offset the costs of producing the show. Go here to donate. Thanks! 

Free resources:

• Heidi's website
• Heidi's YouTube

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.

Support the show

Want more support? ❤️Click here for a free 20 minute consultation call to help you get clear on your next best step and if working with me is good fit. 

• Want to support the show? Consider donating a few dollars through my support page. It helps to offset the costs of producing the show. Go here to donate. Thanks! 

Free resources:

• Heidi's website
• Heidi's YouTube

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.

Support the show

Want more support? ❤️Click here for a free 20 minute consultation call to help you get clear on your next best step and if working with me is good fit. 

• Want to support the show? Consider donating a few dollars through my support page. It helps to offset the costs of producing the show. Go here to donate. Thanks! 

Free resources:

• Heidi's website
• Heidi's YouTube

Music 

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