Mindfulness for PMDD with Diane

Do you feel the pressure to get back into the swing of things once you come back out of the luteal phase? 

And then the burnout of going through the cycle--yet again--of feeling completely useless for 2 weeks and then trying to do it all, all at once, for the next 2 weeks?

Do you fear giving yourself what you need in the follicular phase because you're afraid to fall behind even further?

What if it was the other way around? What if honoring your needs all throughout your cycle could actually help your whole cycle to feel more stable, with fewer wild swings up and down?

Join me as I explore this idea in this episode.

Mentioned in the show:

Interview with Chronic Illness Business Coach, Nikita Williams

LEARN MORE ABOUT THE PROGRAM: Mindfulness for PMDD

Connect with me!

DM me on Instagram @mindfulnessforpmdd

FREE Meditations for PMDD for You from Me! (Insight Timer)

Thanks for listening! <3

If you enjoyed this episode, please subscribe.

And if you know someone with PMDD, please share this podcast.

And remember ... Stop. Take a breath. And observe. 

xo
Diane

Hi friend,


Let’s pause for a moment and set an intention to be kinder and more gentle with ourselves the next time PMDD tries to bring us down, with negative thoughts and feelings about ourselves and our PMDD experiences.

Our relationship to our thoughts and feelings isn’t something that changes overnight. But if we can open the door–and our hearts–to responding just the tiniest bit differently, each time we feel that self-doubt or overwhelm or resentment come along, then we can start down a path of finding flexibility in how we respond to  uncomfortable emotions and that voice in our head.

Join me for this brief mindfulness moment to set an intention for self-kindness.

Connect with me!

DM me on Instagram @mindfulnessforpmdd

FREE Meditations for PMDD for You from Me! (Insight Timer)

Thanks for listening! <3

If you enjoyed this episode, please subscribe.

And if you know someone with PMDD, please share this podcast.

And remember ... Stop. Take a breath. And observe. 

xo
Diane

How many things are you doing for your PMDD--to minimize your symptoms and optimize your health--and you STILL feel like you haven't found that sense of stability and flow with your PMDD that you're looking for? 

How long is your list of PMDD self-care tasks and you STILL feel exhausted and burned out by the emotional rollercoaster--and vicious cycle--that is PMDD? 

How many tools do you have in your PMDD toolbox and you STILL resent PMDD because you feel like it still has the upper hand?

That is exactly how I felt. Until I had a thought:

What if what I'm missing isn't another thing to DO but a different way of BEING?

What if the thing I'm searching for is a MINDSET SHIFT? A new perspective on PMDD. A better relationship with my own PMDD experience. 

What if I could find a more sustainable way of living with the difficult thoughts and feelings brought on by PMDD?

In this episode: 

• I explain how mindfulness and Acceptance and Commitment Training have filled in the gap left behind by all the other treatments and self-management tools I've tried and continue to use. I talk about how that is when I really started to feel better in my life with PMDD.

• I share how you can take that very first step toward training your brain to get better at feeling.

Connect with me!

DM me on Instagram @mindfulnessforpmdd

FREE Meditations for PMDD for You from Me! (Insight Timer)

Thanks for listening! <3

If you enjoyed this episode, please subscribe.

And if you know someone with PMDD, please share this podcast.

And remember ... Stop. Take a breath. And observe. 

xo
Diane

Have you ever felt like PMDD has thrown your sense of self into chaos? It's not uncommon, especially when PMDD disrupts our lives and prevents us from being the person we once knew. PMDD can alter the course of our lives–sometimes dramatically–and it can make us feel unrecognizable to ourselves.

I recently came across some valuable insights from mindfulness teachers Shamash Alidina and David Treleaven, that resonated with me in a BIG way. So, in this episode, I reflect on some of their teachings on identity, ego, and values, and how they can apply to the identity crisis we can experience in a life with PMDD.

In this episode, you’ll learn:

• How reframing your identity in terms of underlying values, can give you a broader guide for your life, allowing you to honor your identity and values, even during PMDD's toughest moments.
• How mindfulness can help you separate yourself from your struggles with PMDD.
• How ACT (Acceptance and Commitment Training) can help you expand your sense of self, so that you don’t feel like you’ve lost yourself, or become unrecognizable, when PMDD throws you a curveball.

I’ll also teach you an exercise for turning your sense of identity around, so that you can move from pinning your identity to what you do (which might be limited by PMDD) and instead shape your identity around the values that are important to you and what you want your life to look like.

When I did this exercise I found more openness and spaciousness in my life and discovered that I am still me, at the core, no matter my capacity for a specific job or activity. Even on the toughest PMDD days, I'm still me.

And you are still you!

References:

David Treleaven
Shamash Alidina

Connect with me!

DM me on Instagram @mindfulnessforpmdd

FREE Meditations for PMDD for You from Me! (Insight Timer)

Thanks for listening! <3

If you enjoyed this episode, please subscribe.

And if you know someone with PMDD, please share this podcast.

And remember ... Stop. Take a breath. And observe. 

xo
Diane

Hey friend,

If you've been feeling consumed by your PMDD, I'm here to tell you that
YOU ARE SO MUCH MORE THAN YOUR SYMPTOMS, thoughts and feelings!

I've been there, where PMDD felt like my whole identity. But I want to encourage you to consider that you are more significant than just your PMDD experience.

While it can be easy to feel engulfed by your symptoms, PMDD DOES NOT DEFINE YOU.

Fusing our identity to our PMDD experience might sound like this:
'I'm depressed. I'm anxious. I'm a terrible parent. I'm a terrible partner. I'm incompetent. I have PMDD.'

In this episode, you'll hear how we are limiting ourselves with this negative self-talk and by identifying with our PMDD.

And I'll share with you some exercises to mindfully turn that around!
 
I also reflect on the practical side of mindfulness and its profound impact on living with PMDD. You might be relieved to hear that mindfulness can be as functional as learning to work within our capacity and our priorities, and making meaningful changes to our daily routines as a result.

Remember, Mindfulness for PMDD isn't an instant fix; it's a practice, and a step-by-step journey to retrain your mind. Stick with it and you just might discover a renewed perspective on your true self. I believe in you!

Connect with me!

DM me on Instagram @mindfulnessforpmdd

FREE Meditations for PMDD for You from Me! (Insight Timer)

Thanks for listening! <3

If you enjoyed this episode, please subscribe.

And if you know someone with PMDD, please share this podcast.

And remember ... Stop. Take a breath. And observe. 

xo
Diane

Join me on a transformative journey as we welcome the profoundly inspirational Mandy Rother, a functional dietitian with an abundance of personal and professional experience. Gifted with a unique perspective, Mandy brilliantly intertwines data, scientific evidence, mindfulness, and intuition to guide her holistic approach to Premenstrual Dysphoric Disorder (PMDD) management. Our enlightening conversation delves into the significance of understanding cravings, luteal phase changes, and cycle syncing, while highlighting the connection between mindful and intuitive eating and PMDD.

Navigating through Mandy's personal PMDD journey, we shed light on the battle of balancing the need for rest with the urgency to stay active. We explore the potency of micro moments and the extraordinary impact of minor alterations on our overall wellbeing. By tuning into our body's signals, we can foster a healthier relationship with food, thus creating physical stability that makes trusting our bodies simpler and more intuitive. This empowering conversation will underscore the importance of recognizing our needs before reaching a crisis point.

Tackling the often tricky subject of food cravings and appetite changes during the menstrual cycle, we examine how these fluctuations can significantly relate to PMDD and often lead to feelings of shame and perfectionism. Unveiling the science behind emotional eating and PMDD, we discover the neural pathways developed when we use food as a coping mechanism for our emotions. This candid conversation will inspire you to take small steps towards noticing and addressing your needs, building trust in your body, and ultimately breaking the cycle of emotional eating. Join Mandy and me as we explore the often uncharted terrain of PMDD, offering fresh insights and practical advice to aid in managing your symptoms.

Connect with Mandy (website / e-book / contact form)

References:
- Wild Power by Alexandra Pope and Sjanie Hugo Wurlitzer (book)
- Premenstrual dysphoric disorder and eating disorders
- Association of Premenstrual Dysphoric Disorder and Eating Behaviors Among Nursing Students: A Cross-Sectional Study

Connect with me!

DM me on Instagram @mindfulnessforpmdd

FREE Meditations for PMDD for You from Me! (Insight Timer)

Thanks for listening! <3

If you enjoyed this episode, please subscribe.

And if you know someone with PMDD, please share this podcast.

And remember ... Stop. Take a breath. And observe. 

xo
Diane

What if living with a chronic illness was not an obstacle, but a catalyst for your entrepreneurial success? Join me for an insightful conversation with award-winning business and mindset coach Nikita Williams, who has mastered the art of integrating mindfulness into her coaching practice, despite battling a chronic illness. Nikita's journey is a testament to the power of resilience and the importance of pacing oneself, tapping into personal needs, and overcoming self-doubt and confidence issues.

This episode explores the journey of entrepreneurship through the lens of chronic illness, and how mindfulness and intentional choices can maintain the flow of our nervous system. Nikita shares her strategies for intentional decision-making, alignment with goals, and the art of slowing down. Discover how Nikita has empowered her clients to gain clarity and alignment with their goals, and how a mindful approach to chronic illness can be an unexpected leverage to reach our objectives.

We also delve into the power of acceptance and self-compassion when dealing with chronic illness. Nikita opens up about her self-care practices, like tapping, essential oils, and breath work, and how they have helped her manage her chronic illness. Learn how to shift your perspective towards acceptance, foster self-compassion, and honor your needs, all while managing a successful entrepreneurial journey. Tune in and get inspired to strike a balance between health and entrepreneurship, no matter what challenges life throws at you.

To connect with Nikita:
Thrive with Nikita (website)
Crafted to Thrive (podcast)

Connect with me!

DM me on Instagram @mindfulnessforpmdd

FREE Meditations for PMDD for You from Me! (Insight Timer)

Thanks for listening! <3

If you enjoyed this episode, please subscribe.

And if you know someone with PMDD, please share this podcast.

And remember ... Stop. Take a breath. And observe. 

xo
Diane

Does irritability and overwhelm lead you to feel like you're spinning out of control in the luteal phase? You can try this quick check-in–with yourself and your surroundings–to put on the breaks when you’re spiraling. It’s totally normal if it’s hard to remember that you wanted to give it a try when you are IN IT with big feelings. So, you can also practice this one when you just need a brain break (hello brain fog!) or a little time out. Practice during our good days can make it easier to access these tools in our not-so-good days.

***This episode is a meditation; so, if you're driving or otherwise distracted, you may want to save it for when you can find a moment of comfortable stillness.***

Connect with me!

DM me on Instagram @mindfulnessforpmdd

FREE Meditations for PMDD for You from Me! (Insight Timer)

Thanks for listening! <3

If you enjoyed this episode, please subscribe.

And if you know someone with PMDD, please share this podcast.

And remember ... Stop. Take a breath. And observe. 

xo
Diane

After years of struggling with the debilitating effects of PMDD, I'm sharing my personal journey and the powerful impact mindfulness has had on my life. In this episode, I explain why I encourage a multi-pronged approach to managing PMDD, with mindfulness at the forefront. Join me as I dive into the profound connection between stress and PMDD, backed by insightful research conducted by clinical psychologist, Liisa Hantsoo, Ph.D. Discover why mindfulness is an essential tool for managing PMDD and how it can help reduce symptoms such as depression, anxiety, mood swings, and irritability. Explore the potential benefits of incorporating mindfulness into your life and learn how it can fill the gaps in PMDD resources.

References:
Stress Response in Premenstrual Dysphoric Disorder (PMDD) - Dr. Liisa Hantsoo PhD
Mindfulness-based stress reduction for people with chronic diseases
Mindfulness-based Stress Reduction as a Promising Intervention for Amelioration of Premenstrual Dysphoric Disorder Symptoms
World Health Organization Adds Premenstrual Dysphoric Disorder (PMDD) Into The ICD-11

Connect with me!

DM me on Instagram @mindfulnessforpmdd

FREE Meditations for PMDD for You from Me! (Insight Timer)

Thanks for listening! <3

If you enjoyed this episode, please subscribe.

And if you know someone with PMDD, please share this podcast.

And remember ... Stop. Take a breath. And observe. 

xo
Diane

Welcome PMDD Warrior! In this episode, you’ll hear how I struggled as a new mom—with PTSD and PMDD—and how mindfulness helped me move from hopelessness and self-loathing to acceptance and self-compassion.

PMDD is an outsized brain response to normal menstrual-cycle hormone changes (not a hormone imbalance), and symptoms often show up in the luteal phase.

Hear how mindfulness was an important part of my PMDD self-management toolbox before helping me make peace with PMDD and love myself just as I am.

And you’ll discover how mindfulness can help you:

• Settle your nervous system when that PMDD luteal rage or PMDD anxiety sets in
  
  
• Lean into your PMDD so you can honor your needs without feeling bad about it or less-than
  
  
• Separate your identity from PMDD so you can rediscover yourself and the possibilities for your life
  
  
• Perhaps even experience a mindset shift, so you can replace feelings of resentment and anger with acceptance for life with PMDD
  
  

I’ll also get into future plans to share Mindfulness for PMDD–as a trauma-informed mindfulness teacher–with all of YOU, so we can all live better with PMDD.

FAQ

What is PMDD? PMDD is an outsized brain response to normal cycle hormone changes, with symptoms that commonly show up during luteal phase.

Can mindfulness help PMDD rage or anxiety? Mindfulness can help settle the nervous system and reduce spirals—alongside other supports in your PMDD toolbox.

Is mindfulness a substitute for medical care? No—always seek medical support when needed.

References:
IAPMD - International Association for Premenstrual Disorders

Next listens (recommended)

Episode 2: Managing PMDD Stress with Mindfulness

Episode 3: Meditation to STOP the Spiral

Episode 6: Turn that nasty self-talk around

Connect with me!

DM me on Instagram @mindfulnessforpmdd

FREE Meditations for PMDD for You from Me! (Insight Timer)

Thanks for listening! <3

If you enjoyed this episode, please subscribe.

And if you know someone with PMDD, please share this podcast.

And remember ... Stop. Take a breath. And observe. 

xo
Diane