Botanical Support for PMDD — A Healing Manual (Digital Guide)

By Tiana Griego, Clinical Herbalist + Founder of Stardust Apothecary

PMDD isn't "just PMS."

It's not in your head. You're not being dramatic. And you shouldn't have to endure this every single month.

If you have PMDD, you know the pattern: You feel like yourself during the first half of your cycle—maybe even amazing—and then ovulation hits. The luteal phase begins, and everything shifts. Mood crashes. Intrusive thoughts. Rage. Panic. Hopelessness. Exhaustion. The "dark days" where everything spirals.

I know this intimately because I lived it for years.

This manual was born from my own PMDD journey—the years of trying everything, feeling dismissed, and realizing that most information out there is either too vague to help, too complicated to follow, or focused on just coping instead of actually healing.

Over time, I built a protocol that completely changed my life and helped me become symptom-free during luteal. This guide is the exact system I still use today.

What makes this manual different

This isn't a cute ebook with generic self-care tips. It's a real PMDD healing manual—extensive, honest, and step-by-step.

It includes tools and protocols you won't find on Reddit, because it's not a collection of random advice. It's a complete healing framework built from my personal recovery, herbal medicine, nervous system regulation, blood sugar stabilization, and the deeper "missing pieces" most women never hear about.

This guide is designed to help you go from PMDD nightmare to a steady, safe luteal phase.

What's inside

Understanding PMDD (what's really happening)

• Why PMDD symptoms intensify after ovulation and lift when bleeding starts
• The luteal phase hormone shift explained simply
• The PMDD-serotonin-GABA connection
• Why you can feel fine one week and crash the next
• How trauma, stress, and burnout amplify PMDD symptoms
• Why you're not broken—you're just sensitive to normal hormonal changes

Blood sugar: Your secret superpower

This is one of the biggest game-changers for PMDD. Stable blood sugar radically softens symptoms. You'll learn:

• How to eat to smooth glucose release (order matters!)
• Why protein at every meal is non-negotiable—especially breakfast
• How to work with sugar cravings instead of shaming them
• The 10-minute post-meal habit that brings immediate benefits
• How to use digestive bitters for cravings and glucose balance

Luteal phase support: Nourishing your most sensitive days

The luteal phase is when PMDD shows up—your body is asking for gentleness, structure, and support. You'll get:

• How to think about luteal differently (support, not fight)
• My exact herbal allies for daytime and nighttime support
• What your body actually needs during this phase
• How to create a rhythm that works with your cycle instead of against it

Nervous system, stress & serotonin

PMDD nervous systems are sensitive—deeply feeling, intuitive, and easily overwhelmed. This section covers:

• Why routines and rhythm are everything for PMDD brains
• How to create calm mornings and slower evenings
• The power of saying "no" premenstrually
• Reducing social and digital stimulation
• Self-compassion practices that actually help
• Herbal support for mood dips, serotonin, and burnout

Food & nutrition that actually helps

A complete guide to eating for PMDD, including:

• Protein staples (plant-based options included)
• Fiber and veggie recommendations
• Healthy fats and carb choices
• Drink swaps that support your system
• Practical meal structure you can actually follow

Supplements & integrative support

Evidence-based supplements that can help, including:

• Calcium for fatigue, appetite, and mood
• Vitamin B6 for mood swings and anxiety
• Chasteberry (Vitex) and how it works over time
• Magnesium, L-theanine, B vitamins, and taurine for nervous system support
• Why sleep is non-negotiable and how to ritualize rest

The real talk about SSRIs and birth control

This section is honest, transparent, and rare to find. I cover:

• How SSRIs affect women (the good, the hard, and what doctors don't always say)
• Sexual side effects no one talks about enough
• The reality of coming off SSRIs
• How birth control works for PMDD (and what it actually does to your body)
• Real side effects many women experience
• Blood clot risks, hormonal identity shifts, and attraction changes
• Why these aren't "fixes"—and what other options exist

My real-life extract flow

I share exactly how I use my herbal extracts day-to-day:

• Bitter Belly for cravings and glucose
• Luminous Extract for morning hormone support
• Luteal Extract for nighttime calm
• Dark Night for mood and serotonin drops
• Adrenal Alchemy for stress and overwhelm

Each supports a different layer of the PMDD experience.

Lifestyle rhythm for PMDD

How to build a life that works with your cycle:

• Learning your timing and planning around luteal
• Layering your support (medication, lifestyle, herbs)
• Moving from feeling broken to feeling supported and empowered

This manual is for you if:

• You feel great during follicular/ovulation, then crash after
• You experience rage, depression, panic, intrusive thoughts, or hopelessness cyclically
• You want real tools—not vague wellness advice
• You're ready for a step-by-step protocol you can actually follow
• You want honest information about medical options alongside natural support
• You want to feel stable, supported, and like yourself again

What you'll walk away with

By the end of this guide, you'll have:

✅ A complete monthly PMDD support protocol
✅ A simple system you can stick with
✅ Blood sugar stabilization tools that work fast
✅ Herbal and supplement guidance (with timing)
✅ Nervous system practices for the hard days
✅ Honest information about SSRIs and birth control
✅ A path toward a calm, symptom-free luteal phase

Format

Digital download (PDF). You'll receive the guide instantly after purchase.

Disclaimer: This product is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified health professional, especially if you're on medication or navigating severe symptoms.