Finding Calm Within the PMDD Storm: Embracing Mindfulness
Experiencing PMDD (Premenstrual Dysphoric Disorder) is like riding a rollercoaster of emotions. There's a brief moment of relief, but then comes the tumultuous luteal phase, bringing along its unwelcome companions: a heavy heart, self-doubt, anxiety, and a feeling of constantly teetering on the edge. It's a tough ride, but there's a beacon of hope in the form of mindfulness, a skill presented in Dialectical Behavior Therapy (DBT).
Mindfulness isn't about erasing difficulties, but about facing them with kindness and clarity. It's a practice that invites us to be present, to watch our thoughts and emotions without passing judgment, and to nurture a compassionate understanding of our experiences. It's a lifeline during the storm of PMDD.
Introducing "Observe": Your PMDD Superpower
The "Observe" skill in DBT is all about being fully aware of our internal world and the environment around us. It's like looking at life with wide-eyed wonder, without any preconceived notions. This skill empowers us to step back from our immediate emotional reactions, giving us room for more deliberate responses.
Practical Steps for Using "Observe" in PMDD:
Ground Yourself in the Here and Now: Find a cozy spot, close your eyes, and take a deep breath. Feel the rhythm of your breath, the gentle in and out, anchoring you to the present moment. Let go of the past and future for now.
Engage Your Senses: Slowly open your eyes and take in your surroundings. Notice the colors, shapes, and textures around you. Listen to the sounds, be it the hum of a fan or the distant chirping of birds. Run your fingers over different surfaces, feeling their temperature and texture.
Explore Your Inner World: Shift your focus inward. Observe your thoughts, like passing clouds in the sky. Allow emotions to come and go without trying to alter or stifle them. Let them simply exist, without judgment.
Embrace What Is: Even if it's uncomfortable, accept your current experience. Recognize that your thoughts and feelings are valid and don't define your worth or capabilities.
Cultivate a Grateful Heart: Take a moment to ponder the positive aspects of your life, no matter how small they may seem. It could be a beautiful sunset, a supportive friend, or a moment of inner strength. This practice shifts your focus from distress to gratitude.
Breathe It All In: When things get overwhelming, return to your breath. Let it be your anchor, calming your nerves and centering your awareness.
By weaving the "Observe" skill into your routine, especially during PMDD's challenging luteal phase, you'll develop a deeper sense of self-awareness and resilience. Remember, mindfulness isn't about avoiding hardships, but about facing them with gentleness and composure. With continued practice, you'll discover that even in the midst of PMDD's storm, there's a peaceful haven within you.
You've got this!
Stay tuned for the next blogpost “Coping Ahead for PMDD Symptoms.”
