A Toolkit Made For You
Co-created with clinicians and lived-experience advisors, this course pulls everything you need into one clear, practical toolkit.
Your journey matters.
Funding for this project was provided by the HealtheVoices Impact Fund at the Community Foundation of New Jersey, which was funded by a contribution from Johnson & Johnson.
PMD Empowerment Toolkit
In a recent survey developed in collaboration with the Reproductive Mental Health Research Unit at the University of Regina, individuals living with premenstrual disorders identified increased access to evidence-based information as a key priority. Participants highlighted the need for guidance on accessing qualified healthcare professionals, seeking support, understanding how symptoms may change across life stages, and navigating rights within workplace and educational settings.
The PMD Empowerment Toolkit was created to bring together information from across the IAPMD website into a cohesive, easy-to-navigate resource designed to provide practical and empowering guidance for individuals navigating their diagnostic journeys with premenstrual disorders. While many resources focus primarily on hormone-related mood changes, this toolkit was intentionally developed to provide more in-depth, evidence-based information alongside practical guidance to help individuals better understand their symptoms, navigate care, and access appropriate support.
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Welcome
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Ovarian Hormones and Mood
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The Menstrual Cycle
Learn how monthly hormone changes can drive premenstrual symptoms and why this matters.
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Hormone Imbalance Or Sensitivity?
It’s not about the level of hormones you have. It’s how your brain reacts to fluctuating hormones.
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What Causes Hormone Sensitivity?
Research suggests that hormone sensitivity could be linked to the way our brain responds to these fluctuating hormones.
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Is it PMDD?
Premenstrual Dysphoric Disorder (PMDD) is a hormone-sensitivity condition where symptoms appear before a period and improve after it starts. Timing matters.
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Is it PME?
Premenstrual Exacerbation (PME) means an existing condition worsens before a period, even though symptoms are present all month.
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Pause & Reflect
Take a few moments to pause and reflect on what you’ve learned.
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Symptom Patterns
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Track Your Symptoms
Daily tracking over two cycles helps reveal patterns and supports accurate diagnosis and care.
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Recognize Your Patterns
Hormone sensitivity can vary from person to person, and your symptoms may be linked to your unique pattern of sensitivity.
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Impact of Life Stages on Symptoms
Puberty, pregnancy, postpartum, and menopause can change how symptoms show up.
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Pause & Reflect
Take a few moments to pause and reflect on what you’ve learned.
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Accessing Support
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Know Your Treatment Options
PMDs can be managed in different ways. Knowing your options helps you choose what fits your body and life.
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Finding A Doctor
Look for a provider who listens, understands PMDs, and takes your symptoms seriously.
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Peer Support
Connecting with others who understand can reduce isolation and build confidence.
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Know Your Rights at Workplace & School
Support and accommodations may be available; you have the right to ask.
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Speaking to Loved Ones
Learn how to explain your symptoms to loved ones in clear, simple language and share what support looks like during harder days.
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Pause & Reflect
Take a few moments to pause and reflect on what you’ve learned.
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Looking Ahead
Funding for this project was provided by the HealtheVoices Impact Fund at the Community Foundation of New Jersey, which was funded by a contribution from Johnson & Johnson.
