PMDD Self-Advocacy Toolkit
Stop being told it's just bad PMS. The scripts, research, and templates to get a PMDD diagnosis and treatment that actually addresses what's happening.
PDFs + Notion templates
Coming soon - currently being refined
Join the waitlist for launch updates. You can start with the free guide in the meantime.
"For years I was told it was just bad PMS. Try the pill. Try antidepressants. Try yoga. Nobody looked at the pattern — the fact that I fell apart like clockwork, every single month, and came back just as reliably. Getting taken seriously required learning to speak in a language that couldn't be dismissed. That's what this toolkit is."
Josie — Rest Reclaimed founder
What's Inside
The Doctor Conversation Script
6 pagesWord-for-word openers, talking points, and responses to the most common dismissals — including "everyone gets PMS" and "have you tried the pill?"
Research Evidence Summary
6 pagesAn evidence-based summary of PMDD — diagnostic criteria, pathophysiology, the allopregnanolone mechanism, treatment options, and why it takes an average of 20 years to diagnose. Hand it to providers who are dismissive.
Email Templates for Medical Providers
3 templatesThree ready-to-send templates: initial inquiry to a specialist, requesting cycle-phase symptom tracking to be taken seriously, and requesting a PMDD-specific treatment review from your GP.
Appointment Prep Checklist
2 pagesWhat to bring, how to open the conversation, what a good outcome looks like, and red flags that mean it's time to find a new doctor. Includes the key questions to ask.
PMDD & Your Nervous System
4 pagesHow PMDD interacts with HPA axis dysregulation, autonomic nervous system function, and trauma history — and why treating PMDD in isolation often isn't enough.
PMDD Fatigue Guide
4 pagesWhy luteal phase fatigue is not ordinary tiredness — the allopregnanolone mechanism, sleep architecture disruption, what actually has evidence (iron, B vitamins, light therapy), and how to pace your cycle.
Notion: Cycle & Symptom Tracker
1 templateA Notion database for tracking daily symptoms against your cycle — builds the evidence base your doctor needs to take you seriously.
Notion: Medical Appointment Tracker
1 templateLog every appointment with outcome fields, "was I heard?" rating, and flags for dismissals and wins — your paper trail.
This Toolkit Is For You If...
- ✓You've been told it's "just bad PMS" or "just anxiety"
- ✓You've tried the pill and it made things worse — or didn't help
- ✓You lose 1–2 weeks every month and nobody takes it seriously
- ✓Your luteal phase fatigue is debilitating and unexplained
- ✓You want to track your cycle properly to build an evidence base
- ✓You've been newly diagnosed and don't know where to start with treatment
- ✓You're exhausted by appointments that go nowhere
Questions
Is this available yet?
Not yet. The toolkit is still being refined before it goes live. Join the waitlist for launch updates and start with the free guide in the meantime.
Do I need Notion?
The Notion templates are optional. The core toolkit is entirely PDF-based. Notion is free to use if you want the digital trackers.
Is this medical advice?
No — this is a patient advocacy resource based on personal experience and research. It helps you communicate with doctors and understand your options, but it's not a substitute for professional medical advice.
I'm in the US / Australia — will this work?
Yes. The scripts and templates are adaptable to any healthcare system. The research summary and fatigue guide are internationally relevant.
What if I also have UARS or endometriosis?
PMDD, UARS, endometriosis, and CPTSD frequently co-occur — they share root mechanisms in the HPA axis and autonomic nervous system. Each condition has its own toolkit, and the Master Patient Advocacy Guide covers the full picture.
This Toolkit Is Coming Soon
Join the WaitlistJoin the waitlist for launch updates. You can start with The Map They Never Gave You in the meantime.
Connected Conditions
UARS
Progesterone drop in the luteal phase reduces upper airway tone — PMDD and UARS often worsen each other.
Endometriosis
PMDD and endometriosis frequently co-occur and share hormonal and inflammatory mechanisms.
CPTSD
Childhood trauma dysregulates the HPA axis and significantly amplifies PMDD severity.