Blog Layout

Finding Balance: A Holistic Approach to PMDD

Nancy Williams-Foley • 20 March 2025

Finding Balance: A Holistic Approach to PMDD

Hi, I’m Nancy, an integrative therapist, and if you’re reading this, chances are you know the rollercoaster that is PMDD.

Maybe you feel like a completely different person for two weeks out of every month—anxious, irritable, exhausted, or completely overwhelmed. Maybe your relationships have suffered because people just don’t understand why you suddenly shut down or lash out. Maybe you’ve been told to "just get over it," or that it’s "just PMS," even though deep down, you know it’s so much more than that.

💛 I see you. I hear you. And I want you to know you’re not alone.

The Silent Struggle of PMDD

One of the hardest things about PMDD is how much it makes you doubt yourself. When you’re in the thick of it, it feels like your emotions are betraying you—convincing you that you’re failing, that you’re not good enough, that everything is falling apart. And then, like clockwork, your period comes, and the fog lifts.

You look back and wonder, Was that really me?

This cycle can chip away at your confidence, your relationships, and your well-being. And because PMDD is so misunderstood, it’s easy to feel isolated—or worse, to gaslight yourself into thinking you should be able to "handle it better."

But what if you could break that cycle?

A Holistic Approach: Self-Compassion, Self-Care & Acupuncture

PMDD isn’t just about hormones—it’s about your entire system. It affects your nervous system, your stress response, and your emotional well-being. One of the biggest shifts in managing PMDD is learning to work with your body, instead of fighting against it.

That means deep, sustainable self-care—not just bubble baths and early nights (though those can help!), but practices that truly support your nervous system, balance your hormones, and bring you back to yourself.

Here’s what I’ve seen truly help:

🌿 Self-Compassion First – You are not broken. PMDD is real, and it’s okay to need extra care during certain times of the month.

🧘‍♀️ Nervous System Support – Meditation, breathwork, and grounding techniques can help regulate emotions before they spiral.

🍎 Nutrition & Lifestyle Adjustments – Blood sugar stability is key. Skipping meals or relying on caffeine and sugar can make symptoms far worse.

💆‍♀️ Acupuncture for Deep Balance – Acupuncture can help regulate hormones, calm the nervous system, and reduce the intensity of PMDD symptoms over time.

Emma’s Story: From Chaos to Calm

Emma came to me feeling exhausted—physically, emotionally, and mentally. She had been battling PMDD for years, feeling like she had no control over her mind or emotions. She’d tried medication, supplements, and even therapy, but nothing seemed to stick.

At first, she was skeptical about acupuncture. How could a few tiny needles actually help with something this deep-rooted? But she was also desperate for relief, so she gave it a shot.

The first few sessions were subtle—she felt a little calmer, a little lighter, but nothing dramatic. Then, over time, the changes started adding up:

✔ Her anxiety didn’t spike as intensely before her period.

✔ The crushing fatigue wasn’t as overwhelming.

✔ The deep emotional spirals became more manageable.

It wasn’t a straight path. Some months were harder than others. There were setbacks. There were days she doubted whether it was working at all. But she stuck with it.

And eventually, something shifted.

Emma stopped feeling like she was losing herself every month. She built a routine that actually supported her well-being, instead of just pushing through. And today? She still experiences PMDD—but it no longer controls her.

She has the tools to manage it. She knows when to rest, when to reach out for support, and how to take care of herself before things spiral. And most importantly, she no longer feels lost in the cycle.

What If This Could Be You?

I know how hard this journey is. I know how easy it is to lose hope when you’ve tried so many things that didn’t work.

But I also know that healing is possible.

✨ It takes time.

✨ It takes patience.

✨ It takes a commitment to yourself.

If you’re ready to take that step, I’d love to help you find your balance.

Acupuncture isn’t a quick fix, but it is a powerful tool that can help regulate your hormones, calm your nervous system, and give you back a sense of control.

Let’s chat and see if this could be the missing piece for you. Book a consultation today—your future self will thank you. 💛

You deserve to feel at home in your own body. Let’s make that happen together.

< Older Post

Newer Post >

The Power of Clear Communication - with Others, and with Yourself

by Nancy Williams-Foley • 29 March 2025

Maybe you hold things in until they come out all at once. Maybe you soften your words to keep the peace and then feel invisible afterward. Or maybe you’ve been misunderstood so many times that saying nothing feels safer than speaking up. I want you to know - this can change. And it doesn't start with finding the perfect words for other people. It starts with how you speak to yourself. The Words You Use with Yourself Matter If the voice in your mind is often critical, doubting, or dismissive, it’s no wonder communication feels hard. When we constantly question ourselves internally, it’s difficult to express ourselves clearly on the outside. But the beautiful thing is - this is something you can gently reshape. Just like any other habit, communication - both outward and inward - is something we learn. And with practice, we can unlearn patterns that no longer serve us and replace them with ways of speaking and listening that feel kinder, more honest, and more grounded. What Happens When Communication Becomes Clearer When you begin to communicate with more clarity and honesty, something shifts. You feel more heard. More understood. And most importantly, more connected to yourself. Some of the things that often follow are: 🌿 Stronger relationships – Misunderstandings reduce, needs are expressed more openly, and connection deepens. 🌿 Emotional release – The pressure of holding everything in softens. 🌿 Greater self-trust – You start to feel more confident in your voice. 🌿 Inner calm – Your inner dialogue becomes gentler, less chaotic, and more supportive. Of course, we all have moments where communication doesn’t come easily. But when that becomes the norm, when you’re walking away from conversations feeling unheard, silencing yourself to avoid conflict, or replaying what you said over and over - it may be time to look at how you're speaking to yourself too. The Link Between Self-Talk and Speaking Up So often, the way we communicate with others mirrors how we communicate internally. If you’ve spent years: – Dismissing your feelings – Doubting your instincts – Silencing what you really want to say …it’s understandable that it feels hard to be open and clear with others. But here’s the truth: Your voice is not too much. Your feelings are not a burden. You deserve to take up space in conversations - both out loud and in your own mind. A Story of Change: Letting the Inner Voice Soften Let me tell you about someone I worked with - we’ll call her Sarah. Sarah grew up in a household where emotions weren’t openly discussed. She learned to keep quiet, to guess what others were feeling, and to avoid conflict at all costs. In her adult life, that turned into people-pleasing. She’d often say yes when she meant no, and when she did speak up, her inner critic would punish her for it. We started with her internal dialogue. She began noticing just how often she was talking herself down, second-guessing everything she felt. And together, we gently rewrote the script. Instead of: “I’m being dramatic,” she began to say: “ My feelings are valid.” Instead of: “I t’s easier to stay quiet,” she began to believe: “ My needs are allowed to matter.” Over time, this shift inside began to ripple outward. Sarah started setting soft boundaries, asking for what she needed, and speaking more honestly in her relationships. And the result? She began to feel seen. One day, she shared a story about finally telling a close friend how something had been making her feel. Her voice shook, but she stayed with it. And her friend really listened. That moment was a turning point. Not because the conversation was perfect, but because it was true . You Can Get There Too If communication feels tangled - if you find yourself walking away from conversations feeling unheard, or if your own mind feels like the loudest critic—I want to gently remind you: It doesn’t have to stay this way. You can learn to: 💛 Speak to yourself with kindness 💛 Pause and respond with clarity 💛 Honour your needs without guilt 💛 Trust your voice - because it matters If you're ready to change how you speak to others and how you speak to yourself, I'm here to support you. Whether it's through therapy, EFT, or simply creating space for self-awareness, this kind of healing is absolutely possible. 📍 Based in George Street, Edinburgh 💌 Book a consultation here if you’re ready to explore a gentler, clearer way to communicate, inside and out. You don’t need perfect words. You just need honesty, self-trust, and a little compassion. Your voice is worth hearing. Let’s help you use it.