I was slamming doors and stuck to the couch. I felt out of control every month riding the emotional rollercoaster of PMS/PMDD.
But there’s a side to my story you haven’t heard yet.
Learn more about Book Club & Join the Waitlist for PMS/PMDD Mood Relief by tapping here.
Whether you're preparing for a busy holiday season, college finals, a wedding, or everything in-between — you have many tasks & EMOTIONS to attend to. How are you going to keep up with the normal day-to-day routine on top of everything else? Today I'll share the three steps I use to stay sane AND keep my hormones balanced during busy, stressful times in my life.
LINKS MENTIONED:
The inner work of evolving and shedding your old self is full of ups and downs. Add fluctuating hormones into the mix, and the journey of becoming your most authentic self can feel like an uphill climb. In this minisode, I'll share my thoughts on how the cycle unlocks your true power so you can finally achieve your goals and dreams.
LINKS MENTIONED:
If you're prepping for your period or menstruating as we speak, here are TEN things I believe are of upmost importance during your bleed. In this episode, we touch on the foods to prioritize (especially for painful cramps), thoughts on period underwear and my go-to routine for proactively reducing PMS/PMDD symptoms.
Links Mentioned in the Show:
My Menstrual Cycle Book Library (including the Moon Cycle Cookbook)
Cycle Awareness Resource Folder for Self-Taught Charters
1:1 Mentorship for PMS/PMDD Support
Did you know you can use your cycle as a self-development tool? The data your track (like cervical mucus and BBT) can help you know what level of self-compassion is needed, OR the type of boundaries to implement to help you reduce burnout.
This jam-packed episode includes tips on WHAT to track, as well as an updated overview of how a healthy cycle typically experiences each phase of the cycle.
Helpful Links:
Whether it's once in a while or suddenly getting worse every month, premenstrual anxiety sucks. It can also manifest as fits of rage, shut down mode, irritable + bitchy, thoughts of giving up, or even anhedonia. Let's talk about the tools and strategies you need to manage emotions in the height of PMS while also preparing to reduce the severity of symptoms in the future.
In this episode, you'll gain:
For the FREE Cycle Syncing Template, click here.
To learn more about mentorship, email me at that.PMS.lady@gmail.com
Stay tuned for more details about my e-book, Intro to Cycle Syncing, coming in 2025!
Visit me on Instagram by clicking here!
Survival mode. Anxiety. Stress. Overwhelm. Dsyregulated nervous system.
There are three things I do on a daily basis to act from an innate, naturally motivated, peaceful way of being.
PS -- If you recently filled out my market research survey, thank you so much for your time!
If you are busy AF, have PMS/PMDD & want to Cycle Sync -- I'd love to learn more about your cycle, goals & dreams. In exchange for your time, I will send you my personal Cycle Syncing Template that actively supports my hormones as a busy Mom & business owner.
To learn more about this FREE resource, click here.
To take the 5 minute survey, click here.
I'm taking a little hiatus from the podcast in October! For content between now & then, visit me on instagram at https://www.instagram.com/that.pms.lady/
Katy Perry performed at the VMA's on the first day of her period. The news called it "TMI", yet women applauded her for her strength & destigmatizing statement.
If you tend to grumble & complain about having a period -- that's okay. Perhaps, having a WHY for menstruation would help lessen the psychological & physical pain you endure each month. Give a listen to see if you agree with host, Mary Nordahl, about the benefits of devleping a spiritual connection to your period.
LINKS TO CONNECT FURTHER:
Read the full Substack Article: https://fertilityawarenesspath.substack.com/p/and-so-i-wait
Visit Mary on Instagram: https://www.instagram.com/that.pms.lady/
Learn Fertility Awareness here: https://living-aligned.notion.site/Cycle-Awareness-Resource-Folder-678b593fbad24d2897cb205bfba94732?pvs=4
Gain the spiritual tools to reduce PMS/PMDD here: https://living-aligned.notion.site/Menstrual-Mental-Health-1-1-Mentorship-4a86aeec767943a2808a745be5d187dd?pvs=4
PMS is common, but it’s NOT NORMAL. If you struggle with mood swings, irritability and/or depression for several days prior to your period — you could have a more severe form of PMS called Premenstral Dysphoric Disorder.
Tune in for a breakdown on what causes premenstrual moodiness, how to receive a formal diagnosis and what to look for if you choose to self-diagnose.
Substack Article with PMS & PMDD diagnostic criteria: https://open.substack.com/pub/fertilityawarenesspath/p/self-diagnosis-is-it-pms-or-pmdd?r=1ppheb&utm_campaign=post&utm_medium=web
To Book a free Cycle + Symptoms Call (no strings attached), click here.
Or to learn about Menstrual Mental Health Mentorship program, click here. Enrollment is open as of September 2024!
Follow Mary on Instagram! https://www.instagram.com/that.pms.lady/
You need to be a contributing member of society BUTTTTT you'd much rather be at home with your cat. Alas, what is an introvert to do? If you put yourself in a position where you could be JUDGED by others... then you'll end up replaying and overanalyzing the entire social interaction. There has to be a solution.
In this episode, you'll gain:
1. WHY you tend to withdraw from people during the premenstrual phase
2. Strategies on how you can cope with the feeling of social withdrawal during PMS
Links mentioned in today's show:
Learn about Menstrual Mental Health Mentorship: https://living-aligned.notion.site/Menstrual-Mental-Health-Cycle-Awareness-for-PMS-PMDD-Management-4a86aeec767943a2808a745be5d187dd?pvs=4
Relieve PMS, 28-day Journaling Course: https://living-aligned.notion.site/28-day-course-for-PMS-PMDD-86c998583a004d19b789d8d4b103a070?pvs=4
Pretend you're an extrovert and chitchat with Mary on Instagram! Message the word PODCAST if you're not sure what to say. https://www.instagram.com/that.pms.lady/
How do you juggle the responsibilities of motherhood during PMS?
In this episode, we talk about how to break generational cycles, heal ancestral trauma, balance parenthood & work, nurture your relationships AND fill up your own cup so you can manage PMS better as a Mom.
Learn about Menstrual Mental Health: https://living-aligned.notion.site/Menstrual-Mental-Health-Cycle-Awareness-for-PMS-PMDD-Management-4a86aeec767943a2808a745be5d187dd?pvs=4
To request more information about Cycle Awareness: https://living-aligned.notion.site/Comment-Box-7328e3df84174e41b88333a6f5d42bcd?pvs=4
Visit Mary on Instagram! https://www.instagram.com/that.pms.lady/
In this episode, you'll learn:
Learn about Menstrual Mental Health & Book a Free 30-minute Cycle + Symptoms Call: https://living-aligned.notion.site/Menstrual-Mental-Health-Cycle-Awareness-for-PMS-PMDD-Management-4a86aeec767943a2808a745be5d187dd?pvs=4
Read the full Substack article here: https://fertilityawarenesspath.substack.com/p/how-your-mental-health-impacts-your
To request more information about Cycle Awareness: https://living-aligned.notion.site/Comment-Box-7328e3df84174e41b88333a6f5d42bcd?pvs=4
Visit Mary on Instagram! https://www.instagram.com/that.pms.lady/
Many women with PMS/PMDD tend to struggle with transitioning from estrogen to progesterone after ovulation. They expect to be an eternally happy go-lucky, perpetually productive type of person… and then wonder why they can’t replicate that same energy in the luteal phase.
YOU’RE NOT SUPPOSED TO! Progesterone is a completely different energetic experience than estrogen.
There is a lot of conversation about ways to prepare for menstruation (because, well… getting a period sucks 😤). After working with women in Canada, France, the US & beyond, I discovered that there are essentially… FIVE Transition Types for coping with shifting into the luteal phase. Tune in to learn more.
How do you support estrogen to reduce anxiety & leverage the hormonal advantages of ovulation? Tune in for tips on ways to sync your socializing, time management, food & exercise with your ovulatory phase.
During the ovulatory phase (roughly 4-10 days in length) your body is preparing to release a mature egg from your ovary (whether you want to get pregnant or not!). And while this physical process can make you feel outgoing & energized… many women report feeling anxious around ovulation.
For some, this estrogenic anxiety is interpreted as a typical stress pattern that simply repeats itself around ovulation. But for those with PMS/PMDD, this can feel like the beginning stages of the luteal phase, otherwise known as hell week.
Tune in for a breakdown of some of the science, psychological & spiritual perspectives on why you might feel anxious during peak estrogen levels.
Substack Article: Why Am I Anxious Around Ovulation?
Instagram: https://www.instagram.com/that.pms.lady/
Weekly Themes for July 2024: https://living-aligned.notion.site/Menstrual-Mental-Health-72c39a37aea149d587843fc96d4f2b7c?pvs=4
To learn more about your menstrual & mental health: https://living-aligned.notion.site/Comment-Box-7328e3df84174e41b88333a6f5d42bcd?pvs=4
Did you know that estrogen rises TWICE during your cycle? Tune in for some "fun facts" about estrogen's climb during your pre-ovulatory & ovulatory phase.
Even if you've learned all there is to know about your hormones... I have a feeling you haven't heard some of this before.
If you listen for the last fact, it will explain why it's ideal to journal during your ovulatory phase -- a time when you're most prone to avoid self-reflection.
Screenshot these for your next wave of high estrogen:
Suggested Follicular Phase Prompts:
1. Estrogen can help you feel more confident in the first half of your cycle. Describe what your self-talk is like. Try to identify what tone of voice & 3-5 words that help you feel physically lighter.
2. Search "tone of voice in writing" in google search. Write 1-2 sentences on what you learned as it pertains to your self-talk during estrogen-dominant ovulatory phase.
Next week, we'll be talking about why you might notice more ruminative, racing thoughts or irritability during ovulation. We'll kick off the conversation with a Substack article on Tuesday @ 5:30pm EST. Here's the link to get an email when it’s published:
🔗 https://fertilityawarenesspath.substack.com/
To learn more about your cycle, click here: https://forms.gle/bU1njQqUJSF9mCpP9
To learn more about your cycle: https://living-aligned.notion.site/Comment-Box-7328e3df84174e41b88333a6f5d42bcd?pvs=4
Let's break down the scientific, spiritual & psychological reasons you tend to battle with negative self-talk prior to menstruation. In this episode I share personal stories & anecdotes for little ways you can prepare for & manage your mental health in the luteal phase.
Comment / Question box. Share your honest & anonymous thoughts here: https://living-aligned.notion.site/comment-box-7328e3df84174e41b88333a6f5d42bcd
Nervous System + PMS Anxiety post: https://www.instagram.com/p/C5JMadDrD5z
Episode 17 with Sara Francis: https://open.spotify.com/episode/20B6UeCkeybjrXNO2o4i5N?si=5c8a547aab934336
Substack Article — War in Your Mind: Negative Self-Talk (Why You Struggle with Mental Health in the Luteal Phase): https://fertilityawarenesspath.substack.com/p/the-war-in-your-mind-negative-self
To learn more about your menstrual & mental health: https://living-aligned.notion.site/Comment-Box-7328e3df84174e41b88333a6f5d42bcd?pvs=4
Grab a snack & hang out while Mary Nordahl shares about her mental health journey over the years. Learn the various behavior patterns & character traits that women with PMS/PMDD tend to display.
Tune in for some tips & mindset shifts aimed at helping you survive the luteal phase. The links mentioned on the "show" are...
Dr. Jolene Brighten: Hormone Quiz:
https://d1xcdyhu7q1ws8.cloudfront.net/wp-content/uploads/2019/01/05173951/BeyondThePill_Enhance.pdf
Educational Articles (Menstrual Mental Health Substack) with topics ranging from Low Motivation or Irritability during PMS/PMDD:
https://fertilityawarenesspath.substack.com/
(Anonymous!) Comment / Suggestion box:
“Homework”: Reflect on your hero's journey.
Visit Mary on Instagram:
https://www.instagram.com/that.pms.lady/
To learn more about your menstrual & mental health: https://living-aligned.notion.site/Comment-Box-7328e3df84174e41b88333a6f5d42bcd?pvs=4
Even after working with a nutritionist, changed daily habits, bought expensive supplements & tried herbal remedies…I STILL struggled with PMS.
Here's what you'll learn from me in this episode:
Say hi to Mary: https://www.instagram.com/that.pms.lady/
Join Mary on Substack: https://fertilityawarenesspath.substack.com/?utm_source=substack&utm_medium=web&utm_campaign=substack_profile
To learn more about your menstrual & mental health: https://living-aligned.notion.site/Comment-Box-7328e3df84174e41b88333a6f5d42bcd?pvs=4
Have you been tired, tense, unmotivated & irritable lately? If you’re feeling STUCK right now… your fertility, health & energy levels are in question. Fertility awareness isn't just about pregnancy. Your cycle holds the keys to your success.
Some of the key points covered in this episode:
Say hi to Mary: https://www.instagram.com/that.pms.lady/
Join Mary's Substack community: https://fertilityawarenesspath.substack.com/?utm_source=substack&utm_medium=web&utm_campaign=substack_profile
To learn more about your cycle: https://living-aligned.notion.site/Comment-Box-7328e3df84174e41b88333a6f5d42bcd?pvs=4