Attention to all emotional and hormone units!

We observe a repeating pattern of sharp mood swings, irritability, despair and physical discomfort in the second half of the cycle, with relief soon after period begins — matching premenstrual dysphoric disorder. This is not "bad character" and not "you exaggerating PMS" — it is a severe, repeating condition. Our mission: reduce damage from these waves and build support between episodes.

Situation Overview

• Emotional: sudden sadness, anger, sense of hopelessness, inner "explosions" over small things.
• Thinking: trouble focusing, self-critical thoughts ("I am unbearable," "no one can live with me").
• Physical: breast tenderness, bloating, headaches, tiredness, sleep changes.
• Timing: symptoms repeat month after month in second half of cycle and clearly decrease after period starts.

Mission Objectives

1. Name the pattern

• Track symptoms by cycle day for at least two to three months; seeing the repeat pattern is important proof of this condition, not a "random crisis."
• Replace "I have gone crazy" with "I have a repeating mood disorder, and it can be helped."

2. Connect with professional support

• Discuss symptoms with a mental health professional and doctor; this is a recognized condition with treatment protocols.
• Learn which treatment options fit you (therapy, medicine, hormone approaches) and what to track along the way.

3. Build a safety plan for "storm days"

• Agree in advance with yourself and close ones: which days am I more vulnerable, which topics are best avoided, what support to ask for.
• Minimize high-risk decisions in these days (quitting job, breaking up, sudden money choices).

4. Support the nervous system

• Keep basic sleep, eating and movement routines as "anchors," even if mood drops sharply.
• Use calming techniques (breathing, grounding, short pauses), understanding they do not remove the state but reduce its destructive power.

5. Repair after the wave

• After the hard phase, return to conversations where damage was done, from the position: "there is a part of me that is especially vulnerable in those days."
• Note what helped and what did not, so each cycle becomes a little more manageable.

The goal of this protocol is not to "stop reacting" but to stop drowning in every wave. This condition is real, and you deserve serious attention to your state — from yourself and from your support system.