Ehlers-Danlos Syndrome and PMDD : Understanding My Pre-Period Anxiety

Many women grapple with premenstrual anxiety, but for some, this experience is amplified, impacting their daily lives significantly. If you're wondering "Why is my anxiety so bad before my period?", especially if you also live with Ehlers-Danlos Syndrome (EDS), you're not alone. This post delves into the complex interplay between Premenstrual Dysphoric Disorder (PMDD), EDS, and heightened anxiety, offering actionable strategies to help you find more calm.

PMDD is a severe form of PMS, characterized by intense mood shifts, irritability, and anxiety that emerge in the luteal phase of the menstrual cycle and resolve shortly after menstruation begins. For those experiencing PMDD, anxiety isn't just a fleeting feeling; it can be a pervasive and debilitating symptom, often feeling like a switch has been flipped in the brain.

Ehlers-Danlos Syndrome, a group of inherited connective tissue disorders, can also contribute to heightened anxiety. While primarily known for hypermobility, joint instability, and chronic pain, EDS is increasingly recognized for its systemic effects, including autonomic nervous system dysfunction (dysautonomia), which can manifest as symptoms like rapid heart rate, dizziness, and, crucially, anxiety. The chronic stress of managing a complex condition like EDS, coupled with the physiological impact of dysautonomia, can predispose individuals to higher levels of anxiety. When you combine the cyclical hormonal fluctuations of PMDD with the systemic vulnerabilities of EDS, it’s understandable why anxiety can feel overwhelming.

Practical Strategies for Managing PMDD and EDS-Related Anxiety

Managing anxiety when you have both PMDD and EDS requires a multi-faceted approach. Here are practical techniques and insights to help you navigate these challenging symptoms.

1. Tracking Your Cycle and Symptoms

One of the most empowering steps you can take is to meticulously track your menstrual cycle and associated symptoms, especially anxiety levels. Use an app or a simple journal to note when anxiety peaks, what triggers it, and what, if anything, helps alleviate it. This data can provide invaluable insights for you and your healthcare providers, helping to identify patterns and develop a personalized treatment plan. Understanding your individual cycle is the first step toward regaining control.

2. Prioritizing Self-Care and Stress Reduction

Stress directly impacts both PMDD symptoms and EDS management. Implementing consistent self-care practices is crucial.

• Mindfulness and Meditation: Practices like meditation and deep breathing exercises can help regulate your nervous system. Even 5-10 minutes a day of focused breathing can make a significant difference. Apps like Calm or Headspace offer guided meditations specifically for anxiety.

• Gentle Movement: While EDS often requires careful exercise, gentle activities like walking, swimming, or tai chi can reduce anxiety by releasing endorphins and calming the nervous system. Consult with a physical therapist knowledgeable about EDS to find safe and effective movements for your body.

• Adequate Sleep: Sleep deprivation exacerbates anxiety. Aim for 7-9 hours of quality sleep per night. Establish a consistent sleep schedule and create a relaxing bedtime routine to improve sleep hygiene.

• Journaling: Expressing your thoughts and feelings in a journal can be a powerful way to process anxiety and gain perspective. It can also help you identify recurring patterns in your emotional responses.

3. Nutritional Support for Mood Stability

What you eat can significantly impact your mood and anxiety levels. Focus on a balanced diet to support overall well-being.

• Balanced Blood Sugar: Fluctuations in blood sugar can worsen anxiety. Prioritize whole, unprocessed foods, lean proteins, and complex carbohydrates. Avoid excessive sugar and refined grains.

• Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3s are known for their anti-inflammatory properties and can support brain health and mood regulation.

• Magnesium: Often called "nature's tranquilizer," magnesium plays a crucial role in nerve function and stress response. Include magnesium-rich foods like leafy greens, nuts, seeds, and dark chocolate.

• Vitamin D: Low levels of Vitamin D have been linked to mood disorders. Spend time in the sun or consider supplementation under medical guidance.

4. Exploring Therapeutic Interventions

Sometimes, self-help strategies are not enough, and professional support is necessary.

• Cognitive Behavioral Therapy (CBT): CBT is highly effective for managing anxiety. It helps you identify and challenge negative thought patterns that contribute to anxious feelings.

• Dialectical Behavior Therapy (DBT): DBT focuses on emotional regulation, distress tolerance, and interpersonal effectiveness, which can be particularly helpful for intense emotional swings associated with PMDD.

• Medication: For severe anxiety, medication options like selective serotonin reuptake inhibitors (SSRIs) may be considered. Discuss these options thoroughly with your doctor, especially considering potential interactions with other EDS medications.

5. Building a Supportive Healthcare Team

Living with PMDD and EDS requires a collaborative approach to healthcare. Your team might include:

• Gynecologist/Endocrinologist: For hormonal management related to PMDD.

• Geneticist/EDS Specialist: To manage the EDS aspects and understand its systemic impact.

• Mental Health Professional: A therapist or psychiatrist specializing in chronic illness and mood disorders.

• Nutritionist/Dietitian: To help optimize your diet for mood and energy.

• Physical Therapist: Especially one knowledgeable about EDS, to help with safe movement and pain management, which can indirectly reduce anxiety.

Open communication between your providers is key to a holistic and effective treatment plan. Don't hesitate to advocate for integrated care.

Connecting with Resources and Community

You are not alone in this journey. Connecting with others who understand your experiences can be incredibly validating and empowering. Seek out online forums or local support groups for PMDD and EDS. Sharing insights and strategies with a supportive community can provide comfort and practical tips.

Remember, managing PMDD and EDS-related anxiety is a continuous process. There will be good days and challenging days. Be patient and compassionate with yourself. By implementing these strategies and building a strong support system, you can significantly improve your quality of life and find greater peace.

Related Articles :

• Living with EDS Pain as a Woman : Living with Ehlers-Danlos Syndrome often means dealing with chronic pain. Discover holistic strategies and practical techniques to manage EDS pain effectively, reduce its impact on your life, and even lessen related anxiety.

• Navigating Hormonal Imbalances: Understanding Your Body's Rhythms: Explore this post to gain a deeper understanding of hormonal fluctuations and their impact on mood, offering valuable context for managing PMDD.

• Mindfulness for Women's Health: Cultivating Calm in a Busy Life: This article offers practical mindfulness techniques that can be applied to reduce anxiety, a core symptom of PMDD, and improve overall well-being.

Disclaimer:

The information provided in this blog post is for informational purposes only and does not constitute medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. Individual results may vary.

References:

• American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).

• Ehlers-Danlos Society. (n.d.). About EDS and HSD.(This provides a general overview and a good starting point, though specific research on anxiety and EDS is evolving).

• Giannini, A. J., & Melemis, S. M. (2007). Cognitive-behavioral therapy for anxiety disorders: A critical review. Clinical Psychology Review, 27(4), 393-408.

• Marjoribanks, J., Ayeleke, R. O., Armour, M., & Farquhar, C. (2015). Herbal medicine for premenstrual syndrome. Cochrane Database of Systematic Reviews, 1(1), CD003412.

• O’Connell, B., & O’Connell, M. E. (2020). Ehlers-Danlos syndrome and anxiety. Journal of the American Academy of Orthopaedic Surgeons Global Research & Reviews, 4(4), e20.00030.

• Prior, J. C., & Hitchcock, C. L. (2018). Premenstrual Syndrome. In Encyclopedia of Reproductive Medicine (pp. 37-43). Academic Press.

• The Mayo Clinic. (2024). Premenstrual dysphoric disorder (PMDD).