Negative Thoughts and PMDD

Ever notice how your negative thoughts or inner critic get particularly loud during certain times of your cycle? Those persistent negative thoughts aren’t just in your head – they’re a real phenomenon called Automatic Negative Thoughts (ANTs), and they have a fascinating relationship with PMDD.

What Are ANTs, Anyway?

ANTs are like little mental saboteurs that show up uninvited in your mind. Just as real ants can invade your kitchen without warning, these thought patterns creep into your consciousness and can quickly multiply if left unchecked. These thoughts are automatic and negative in nature. They are most often directed at ourselves or those closest to us. Here’s a deeper look:

Common Types of ANTs:

• Mind Reading: “They’re all judging me right now”
• Fortune Telling: “I just know I’m going to fail this presentation”
• Catastrophizing: “If I make one mistake, my whole career is over”
• Black and White Thinking: “If I can’t do it perfectly, there’s no point trying”
• Emotional Reasoning: “I feel like a failure, so I must be one”
• Should Statements: “I should be further along in life by now”
• Labeling: “I made a mistake, so I’m totally incompetent”
• Overgeneralization: “Nothing ever works out for me”

Examples of ANTs:

• “I’m not good enough”
• “Everyone hates me”
• “I’m always messing things up”
• “I’m a burden to others”

What makes ANTs so powerful:

They build on each other rapidly

They feel automatic and beyond your control

They often sound like your own voice of reason

They can feel deeply true in the moment

They often show up during vulnerable times

Negative thoughts and the PMDD connection

Here’s where things get interesting. During PMDD, hormonal changes affect your brain in many surprising ways. This creates the perfect storm for negative thoughts. It’s like turning up the volume on your inner critic to maximum levels.

Studies show that during the late luteal phase (roughly 7-10 days before menstruation), those of us with PMDD commonly experience more intense negative thought patterns and repetitive worrying compared to those without PMDD. ¹ The luteal phase can trigger increased negative emotions while simultaneously reducing positive emotional experiences.²

Numerous research studies suggest suggests this pattern is connected to differences in how certain areas of the brain – particularly those involved in managing emotions – function in people with PMDD compared to those without the condition.³ These brain differences may make those of us with PMDD more vulnerable to experiencing and getting caught in cycles of negative thoughts.

Why Your ANTs Get Worse During PMDD

It’s not just your imagination – there’s actual science behind why these negative thoughts intensify during your luteal phase:

• Hormonal fluctuations mess with your serotonin⁴,⁵
• Your brain becomes more sensitive to stress resulting in negative thoughts⁶,⁷
• An increased sensitivity in emotion processing areas of the brain⁸
• It’s more difficult to regulate your emotions during the luteal phase⁹
• Maintaining perspective feels impossible because of increased negativity bias during the luteal phase¹⁰
• Brain changes in our ability to accurately recognize facial expressions of others resulting in negative thoughts and feelings¹¹
• We more commonly experience negative depressive/irritable spirals after perceived failures¹²
• Impaired cognitive performance during the luteal phase resulting in negative thoughts about ourselves¹³

Taking Control: Practical Strategies That Actually Work

1. Name Your Critic
   Give that negative voice a name (I call mine “The Gremlin”). It sounds silly, but this simple act helps you recognize these thoughts aren’t really you. Access more tips to transform these thoughts in my Tame Your Inner Critic Workbook.
2. Map Your Cycle
   Understanding your patterns helps you prepare for the tough days. When you know the ANTs are coming, you can set up your defenses in advance. Get our FREE Symptom Mapping Kit.
3. Build Your Support Squad
   Having people who understand can make all the difference. Whether it’s friends, family, or a PMDD support group, don’t go through this alone. Join our PMDD community.
4. Cognitive Behavioral Therapy (CBT) Therapy Find a counselor who is trained in Cognitive Behavioral Therapy. ¹⁴

A Note of Hope

Remember: These thoughts can feel overwhelming, but they’re symptoms, not truths. While living with PMDD isn’t easy, understanding how it affects your thinking is the first step toward taking back control.

[If you’re experiencing thoughts of self-harm, please reach out to emergency services or your local crisis hotline immediately. You’re not alone in this.]

Citations:

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