If you're in immediate danger, use emergency services or a crisis line. You are not alone.

3-step safety plan (write it down)

1. Signals: "My first signs are ___ (doom thoughts, rage snaps, sensory overwhelm)."

2. People: "I text/call ___, ___, ___; if no reply in 10 min, I call ___."

3. Places & actions: "I go to ___ (room, friend's house). I do ___ (breathing, shower, tea, nap, music)."

Remove frictions

• Pre-pack a soothe kit (snacks, meds, headphones, soft light, blanket)

• Move sharp objects/means out of easy reach during luteal phase

• Put crisis numbers at the top of your phone favorites

After the storm

• Note what helped; update your plan; bring it to your clinician

If you're looking for emergency services or emotional support, click here.

If you want to receive our monthly newsletter filled with PMDD tips, tricks, coping mechanisms, and occasional SeaPaint opportunties , click here.

For more articles on PMDD, visit our PMDD Resources.