Managing a MH episode - any tips for self care /remedies?

[Managingtheunlikely]

I have ASD, ADHD anxiety, agoraphobia, depression and PMDD.
Diagnosed years ago, brief support at town of diagnosis and a few nhs sessions with a psychologist. No medication as I don’t want to take any.

Very occasionally I’ll have what I think is a mini breakdown where after stress I’m overwhelmed and if that coincides with the week before my period it’s just awful.

This is where I am currently , does anyone have any tips or remedies or ideas that might help ? I just need some calm I think but it can be hard to think straight so I just need a few ideas

I'm sorry you are going through this. I'm no expert but hopefully this will bump your post for others to respond.

Have you tried mindfulness? Or I personally find cold water swimming is great (accept this is a love it or hate it thing).

Have you ever tried hormonal contraception, to help with the pmdd symptoms?

In the longer term, a visit to the gp would be a good idea. They might refer you to cbt which many people find helpful.

Sorry if these suggestions aren't helpful.