Premenstrual dysphoric disorder (PMDD) and seasonal affective disorder (SAD) are both cyclical mood disorders that can cause anxiety, fatigue, and mood swings.
PMDD symptoms typically last for one to two weeks and resolve within a few days of starting your period. SAD follows a seasonal cycle, with symptoms often starting in late fall or early winter and resolving during spring and summer.
Talk therapy, medication, and self-care are all effective techniques for learning to manage monthly and seasonal symptoms of PMDD and SAD.
If you have premenstrual dysphoric disorder (PMDD), you’ve probably come to expect a series of symptoms during certain points of your menstrual cycle. Many people with PMDD become sad, irritable, or uninterested in their usual activities a week or two before their period starts.
But have you ever noticed that your PMDD symptoms become more severe during a specific time of year? Some people with PMDD notice a worsening of symptoms as the seasons change, particularly in the fall or winter, which may be due to factors like reduced sunlight and changes in routine.
The intersection between PMDD and SAD
One possible explanation for seasonal mood changes is co-occurring PMDD and seasonal affective disorder (SAD). PMDD and SAD are both cyclical mood disorders that cause people to experience dramatically shifting emotional states or moods. However, there are notable differences as well.
Common symptoms of PMDD include:
Anger or irritability that may affect other people
Feelings of tension or anxiety
Frequent crying
Feeling out of control
Lack of interest in daily activities and relationships
Low energy and fatigue
Food cravings or binge eating
These symptoms typically last for one to two weeks per month and occur in the luteal phase of the menstrual cycle, after ovulation and before menstruation. They usually resolve shortly after the onset of menstruation.
Common symptoms of SAD include:
Sad or depressed mood
Loss of interest or pleasure in activities you previously enjoyed
Increased fatigue despite extended sleep hours
Increased restlessness or repetitive movements, such as pacing or hand wringing
Slowed movements or speech that is severe enough for others to notice
Feelings of worthlessness or excessive guilt
Difficulty concentrating or making decisions
SAD follows a seasonal cycle, meaning symptoms typically start in the fall and resolve in spring or summer.
The care you need, when you need it
Learn how Rula can support your mental health journey
Five tips for coping with PMDD and seasonal depression
Living with PMDD and SAD can make certain times of the month or year seem daunting, but they don’t have to be. Here are some self-care tips to help you manage your symptoms and prioritize your well-being.
Try light therapy. If the shorter days and gloomy weather have you feeling down, consider experimenting with light therapy. Light therapy is often used to treat SAD but has also been shown to reduce depressive symptoms in people with PMDD.
Make nutritious choices. A healthy diet is always a good idea, but it’s especially true when you’re managing conditions that can cause bloating, cramps, and a depressed mood. Focus on fruits, vegetables, lean proteins, and whole grains, as well as foods rich in vitamin B6 and magnesium. Staying hydrated is also important for your overall health.
Stay active. Physical activity may be the last thing on your mind, but staying active can make a significant difference to both your mental and physical health. Gentle activities — like stretching, yoga, or walking — can help ease tension and boost your mood without putting too much strain on your body. For instance, you could start your day with 10 minutes of yoga or take a short walk outside to lift your spirits and feel better overall.
Practice mindfulness. Next time you’re feeling sad or irritated, show yourself some compassion through mindfulness exercises. By focusing on the present moment, you can learn to calm your body, quiet your mind, and experience your thoughts and feelings without judgment.
Journal for your mental health. Keeping a journal or calendar is a useful way to better understand your feelings and emotions. And if you’re unsure if you have PMDD or SAD, taking notes about your symptoms and when they worsen can help you get an accurate diagnosis.
Professional support for PMDD and SAD
In addition to lifestyle changes, many people with PMDD and SAD benefit from talk therapy and medication management.
Talk therapy
Cognitive behavioral therapy (CBT) is a type of therapy that’s frequently used to help reduce depressive symptoms associated with PMDD and SAD. In fact, some research suggests that CBT is more effective at reducing seasonal depression than light therapy alone.
CBT helps people notice and change negative thoughts and behaviors that can affect their mood. This therapy can help those with PMDD manage irritability, anxiety, and mood swings. It can also help people with SAD recognize and change habits that make their depression worse during certain seasons.
Plus, therapy offers a space to process feelings, which can create a sense of understanding and connection that improves overall well-being.
Medication
If you think you’d benefit from adding mediation to your treatment plan, it’s best to speak with your doctor or psychiatric provider to help you decide what’s right for you. There are several medication options that can help treat one or both of these conditions.
In my practice, I emphasize the importance of lifestyle changes — like regular exercise, healthy eating, and sleep hygiene — as essential tools in managing PMDD and SAD symptoms and enhancing overall well-being.
Brandy Chalmers, LPC
Clinical reviewer
Find care with Rula
If you or someone you care about is experiencing feelings of sadness, hopelessness, or anxiety, help is available. At Rula, we make it easier to find a mental health professional who understands the symptoms of SAD and PMDD and is available for support when you need it most.
Rula’s therapist-matching platform can connect you with a provider who specializes in mood disorders and takes your insurance. And with our extensive network of therapists, you can meet with a provider via live video as soon as tomorrow.
Alex Bachert
Alex Bachert is a freelance copywriter and mental health advocate. Since earning her masters degree in public health, she has focused her career on creating informative content that empowers people to prioritize their health and well-being. Alex has partnered with organizations like Ro, WellTheory, and Firsthand, and her work has been recognized by the Digital Health Association.
When she’s not writing about mental health, Alex is usually playing pickleball, meeting with her local board of health, or enjoying time with her three kids.
Brandy Chalmers, LPC
Having faced challenges like childhood abuse, neglect, and the loss of her father to suicide, Brandy Chalmers is deeply passionate about providing compassionate care. She is a Licensed Professional Counselor, Nationally Certified Counselor, and Registered Play Therapist with a Master’s Degree in Clinical Counseling and Marriage and Family Therapy.
Brandy also teaches at a university, sharing her expertise with future mental health professionals. With over a decade of experience in settings like inpatient care and private practice, she specializes in helping clients with perfectionism, trauma, personality disorders, eating disorders, and life changes.
Rula's editorial process
Rula's editorial team is on a mission to make science-backed mental health insights accessible and practical for every person seeking to better understand or improve mental wellness.
Members of Rula’s clinical leadership team and other expert providers contribute to all published content, offering guidance on themes and insights based on their firsthand experience in the field. Every piece of content is thoroughly reviewed by a clinician before publishing.
