Anyone experienced PMDD (pre menstrual dysphoria disorder)?

[Namechangegardens]

I have been off of hormonal contraception for 4 months, the longest I've been in my natural cycle in 14 years.

I have noticed an intense emotional build up towards AF, culminating in what feels to me like feeling extremely overwhelmed, agitated, short temper, really intense feelings of anger towards lots of things. This lasts about 2 days and instantly gets better when my period starts.

Obviously it's so short lived, but has a huge impact on my quality of life for those few days. Can anyone recommend any (preferably non hormonal) treatments/lifestyle choices that have helped with these symptoms? Ultimately I'll probably go back on the pill if I can't shake this.

TIA

What helped me is recognising these feelings were still valid, just intensified.

so for example I’d be continually clearing up after people, and be irritated but think fuck it, not worth the argument. Then in those 3 days the irritation would tip into being pissed off and then rage, I’d blow up and tell everyone to start fucking clearing up after themselves and not treat me like a slave.. etc etc.

so now when something irritate me I’ll say, put your crap away so I don’t have to blow up at you when it gets too much for me. Then it doesn’t bottle up ready to blow.

what I’m trying to say is find ways to keep your stressors down consistently, rather than trying to fix those 3 days…