Radically Accepting PMDD

Written By Janae Rothe

Okay, so when PMDD hits hard, Radical Acceptance hits harder. It's all about fully acknowledging and accepting your emotions without beating yourself up for feeling a certain way. This skill is especially important because it helps ease that extra pain that comes from resisting or denying your feelings.

How to Roll with Radical Acceptance During PMDD:

  • Recognize What You're Feeling: Start by naming those emotions you're going through. There's no right or wrong here - it's all valid.

  • Let Go of Pushing Back: Release any resistance you might be holding onto. It's totally okay to feel what you're feeling. Trust that accepting it gives you space to heal.

  • Stay Present in the Moment: Be in the now, observing your emotions without trying to label or change them. This lets you experience your feelings without any added baggage.

  • Drop the Judgment: Don't put a label on whether your emotions are 'good' or 'bad'. Each feeling has its place, even if it feels overwhelming.

  • Be Kind to Yourself: Treat yourself with the same kindness you'd give a close friend. Remember, you deserve that compassion, especially in tough times.

Self-Soothing: Finding Your Comfort Zone

Find activities and relaxation techniques that make you feel safe and at ease.

How to Soothe Yourself Through PMDD:

  • Set Up a Cozy Space: Surround yourself with things that bring comfort, like soft blankets, soothing scents, or calming tunes.

  • Do Things That Bring You Joy: Take some time for activities that make you feel good. Whether it's a warm bath, a cup of calming tea, or some gentle stretching, do what brings you a sense of calm.

  • Use Relaxation Tricks: Try deep breathing exercises, muscle relaxation, or guided imagery to help your body chill out. These techniques are super effective in releasing tension and promoting relaxation.

  • Stay Grounded: Give the 5-4-3-2-1 exercise a try. Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This brings you back to the here and now.

In a nutshell, by bringing in Radical Acceptance and Self-Soothing from DBT, you've got more tools in your arsenal for dealing with PMDD. Embrace your feelings without judgment and find comfort in activities that nurture you. Remember, you've got the strength to face this challenge with grace and kindness for yourself. 


Janae Rothe

Janae is a Clinical Social Worker Intern and therapist with Metanoia Therapy. Metanoia Therapy offers in-office therapy in Vadnais Heights, Minnesota and online therapy anywhere in Minnesota.

Janae is dedicated to assisting individuals and couples as they embark on their path to personal growth and well-being. She is wholeheartedly committed to creating a safe and empathetic environment where clients can explore their unique challenges and progress toward a more balanced and fulfilling life.

At Metanoia Therapy, we are dedicated to helping individuals and couples in Vadnais Heights, MN overcome life's challenges, find healing, and foster healthier relationships. Our experienced team of therapists specializes in anxiety, trauma, and relationship counseling. With a compassionate and client-centered approach, we provide a safe space for self-discovery and personal growth. We believe that everyone has the strength to overcome obstacles and build a brighter future. Let us be your partners on this transformative journey. Contact us today to take the first step towards mental well-being and a more fulfilling life.

Metanoia Therapy is conveniently located just a short distance from St. Paul, White Bear Lake, Hugo, North St. Paul, Stillwater, Mahtomedi, Roseville, Lino Lakes, Oakdale, Forest Lake, Little Canada, Shoreview, Maplewood, New Brighton, Mounds View, and Woodbury. Metanoia Therapy offers online therapy to anyone located in Minnesota.

Previous

being enough (is perfectionism interfering?)
Next

Managing your panic