Journaling Your Cycle
How to Get Intimately Familiar with Your Cycle…and Why!
“There is no greater agony than bearing an untold story inside of you” – Maya Angelou
When we write we open up a part of our mental and emotional processing system that amplifies how our brains make sense and meaning of our world. There are so many benefits to this exercise and it is often recommended to those on a healing journey.
For those who geek out on brain science like I do, here’s some fun facts…
A brain imaging study conducted by UCLA psychologists found that verbalizing or writing our feelings, labeling them in this way aids in our ability to regulate our emotional response.
Matthew D.Lieberman, UCLA associate professor of psychology and a founder of socialcognitive neuroscience., states…
"When you put feelings into words, you're activating the prefrontal region and seeing a reduced response in the amygdala. In the same way you hit the brake when you're driving when you see a yellow light, when you put feelings into words, you seem to be hitting the brakes on your emotional responses."
Another study conducted at Michigan State found neural evidence for the benefits of expressive writing in combating the effects of anxiety on the brain.
Jason Moser, associate professor of psychology and director of MSU’s Clinical Psychophysiology Lab, says…
“Expressive writing makes the mind work less hard on upcoming stressful tasks, which is what worriers often get “burned out” over, their worried minds working harder and hotter. This technique (expressive writing) takes the edge off their brains so they can perform the tasks with a ‘cooler head.’”
So to sum it up…when we express ourselves through writing our brain not only taps into resources that decrease the intensity of our emotional response, it also frees up other resources often occupied by worry and anxiety so that we can move forward and complete our tasks more efficiently.
Why is this important for PMDD?
Great question… One of the most widely recommended tasks for those who present with symptoms of PMDD is to track your menstrual cycle. Often times this looks like tracking the start and end of your period chronologically so you can determine when the luteal phase of your cycle begins (learn more about that here). This is also recommended so you can track your symptoms, for example a daily measurement of your emotional state as well as physical symptoms that show up and when. THIS is key when determining your unique patterns and how PMDD shows up in your cycle.
Typical tracking apps and assessment tools allow for check boxes or bullet point labeling. But what I have found is when you also allow your brain to express in a more in depth, informal, less structured way (aka expressive writing journaling) we further unlock the healing powers that our brains already possess.
Here’s how journaling your cycle is an incredible tool when working through PMDD…
Getting intimately familiar with YOUR unique cycle:
We can’t cope with what we don’t know. Sometimes the pure act of knowing and understanding your cycle helps to alleviate it’s impact on us when PMDD hits. I have seen firsthand the benefits of deeply understanding our cycle…think of this; ever say to yourself at the end of a long PMDD day, “I felt absolutely off today, I was…terrible…so irritable…depressed…anxious…the list goes on and on…followed by, what the hell is wrong with me?!” Imagine being so intimately familiar with your cycle the moment you have an intense emotion saying, “Oh hey there hormones, I see your ready to ramp up today, better get my armor in place so I can take care of myself.” BIG DIFFERENCE.
Journaling out our cycles and the daily ups and downs over the course of a few months can help us understand our personal brand of PMDD so that we are far better prepared to know what to expect. This is the foundation for knowing how to manage and treat our PMDD and what triggers we need to do our best to minimize during out monthly battle.
Moving the energy that so often implodes inside us:
Writing is an amazing instrument for catharsis, the process of releasing and relieving strong emotions. Emotions are energy, and if you experience PMDD you know exactly what I am talking about. You feel that energy like it’s a ball of fire inside of you. Writing can be a means to move that energy through you and onto the page. The anxiety, anger, frustration, deep sadness, all of the emotions poured out in our writing creates movement and opens up space for other emotions to enter and fill us up.
Containing our deepest emotions and thoughts so they have a space outside of us:
Not only does journaling help us to process through what we are feeling and thinking, it acts as a container, a space for the depths of our experiences to live outside of our hearts and minds. Often how my office works as a container for the clients who so bravely share their deepest vulnerabilities, a journal creates a version of that safe space.
When we place these intimate thoughts and experiences in this container it allows us to move forward with our day knowing we can come back to them at any time we want but don’t have to carry them with us as we go. Leaving what at times can feel like a heavy nuisance in a place that can hold it for as long as you need until you are ready to revisit it.
Writing is healing, and at times can be an outlet when you feel like you have no other. When we write, we process. When we process we work through pain and suffering and we grow 💗
If you find yourself needing a guide on this journey who can help you with this process and offer more ways to build confidence in what can often feel like a defeating battle, reach out, let’s chat.
Much Love,
Kimberly Ciardella, Psy.D. is a PMDD coach and consultant, a doctor of psychology, and a psychotherapist licensed in California. She specializes in working with individuals, and the people who love + support them, who are experiencing the obstacles and challenges of Premenstrual Dysphoric Disorder (PMDD). Dr. Ciardella works with determined individuals to overcome and manage many of the symptoms of PMDD, along with strengthening relationships and support systems in order to thrive and live a fulfilling life WITH PMDD. She works with couples who are facing these monthly battles together and parents who are doing whatever they can to support their daughters who live with PMDD. Click here to schedule a free 20-minute phone consultation to work with Dr. Ciardella. Follow The PMDD Coach on Facebook + Instagram.