356 | Mastermind Session with Natalie - PMDD and ADHD

*If you missed registration for our winter coaching groups that start on January 6th, go to the website, www.coachingrewired.com. We still have two spots that just opened up in section one and one spot in section two.*

“What women should do, particularly women with ADHD, instead of planning your months at the end of the month, plan your month with your cycles.” Listen to this mastermind episode for our Addmin from our 21st season. Today we have Roxie, Jessica, Moira with Natalie in the hot seat. Natalie is looking for strategies to deal with hormonal changes around her cycle, plus much more on this episode of ADHD reWired.

Listen as the mastermind shares strategies, insights, and ideas for Natalie to handle the fluctuations around her menstrual cycle. They discuss talking to her doctor about changing up the dosage of her medicine for two weeks out of the month, setting up her monthly planner to coincide with her cycle, and why it is so important to make sure that self-care is a priority.

Some things they talked about that you might not be aware of are:

The best time to go to the gym is while you are on your period Planning is the bridge between productivity and self-care The more you sync your self-care with your cycle, the more energy you will have. The mastermind is sharing things that have worked for them and the research they have each personally done, but remember they are not doctors.

*Please note that when we discuss medications, we can only address personal experience. Anytime you have been prescribed a drug, you should reach out to your provider regarding your symptoms and experiences. Not all medications are useful for all people. There are various options, and you’ll need individual help to determine which medicines are right for you.

You’ll learn: [03: 02] Natalie shares what she wants to mastermind today. [04: 49] Eric asks Natalie about any medication she is taking. [07: 46] Natalie discusses amping up the dosages on her ADHD meds around her cycle. [10: 58] Eric opens up the floor for the others to ask some questions. [11: 27] Natalie shares that on her worst days, she will stand and stare at a wall or stay in the show much longer, more irritable, etc. [13: 31] Moira talks about having two different doses of her medications during the month to regulate her cycle. [14: 53] Jessica has a couple of questions, and then some strategies that might help. [17: 39] The best time to hit the gym is when you are on your period, which is when your hormones are most similar to males. [20: 36] Do you try to structure your life around your cycle? [26: 08] Jessica shares that another piece of the puzzle is that with hormonal changes comes a different type of strength in your business. [29: 02] Natalie believes that she worked better in high school when she was on her period, but it doesn’t feel that way now. [32: 07] Natalie talks about estrogen and progesterone and wants to know if there is a substitute for them instead of birth control. [34: 22] What are the things that feel hard to do when you are on your cycle? [37: 41] Natalie shares her planner and is trying to figure out how to get all the strategies in her planner. [40: 25] The ladies share what their planners look like. [45: 00] Planning is the bridge between productivity and self-care. [46: 00] Natalie speaks about where her self-care is lacking and what she needs to do to make it better. [49: 19] The more you sync your self-care and cycle, the more energy you have. [51: 55] Natalie talks about when she numbs more with things like video games. [53: 39] Eric speaks about some relationship between her skin issue and Wellbutrin. [55: 10] Eric shares how important it is to have windows where you work. [55: 39] Natalie, what commitments do you want to make right now? [57: 12] They all discuss using sticky notes to organize Natalie’s planner. [1: 00: 29] Thank you for being on the show! [1: 01: 13] If you are a regular listener, consider becoming a patron, click on our Patreon tab at www.ADHDreWired.com Links and Resources: The Period Coach – Stasha Washburn Additude Inside the ADHD Mind Find Natalie: Queer Spectrum Life Coaching Email Instagram Use my Audible.com affiliate link for your favorite titles: d

ADHD reWired Coaching and Accountability Groups The 16th season of the ADHD reWired Coaching and Accountability groups are ending soon. ArC 17 Summer Sessions run July 11th – Sept. 19th. We only have 9 spots remaining. Please visit coachingrewired.com to learn more and sign-up for our Last Scheduled Registration Event on June 11th at 3 PM CT. You don’t want to miss it!

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Dissociation is an experience where your attention and emotions are disconnected from the present moment. It is like you are here but your emotions and attention are elsewhere. This is an experience and a general concept. In a previous video, I discussed depersonalization. These are dissociative experiences. You may feel disconnected or detached from yourself when you use depersonalization. You feel detached from your environment when you experience derealization. It may seem like you are in another room or that the environment isn't real.

This is what happens when you are in a car accident and smell the burning rubber on your tires. You will then think that you can smell the rubber every time you ride in a car.

This is one example of a dissociative event you can have following trauma. Sometimes, you may be able to dissociate after a trauma event. This could be your mind's way to protect you from an unsolvable situation.

This happens when you are unable to escape from physical or sexual trauma. Your brain reduces your pain response and numbs you emotionally to make it easier to endure the attack. Your mind may allow you to travel to another place so that you feel like you're not there.

This type of reaction can help you get through a trauma experience. Sometimes, however, dissociation can be used as a defense mechanism in situations unrelated to trauma.

You can feel disconnected or numb when you are reminded of trauma. Even if you were not aware of it, this trigger could cause you to feel disconnected. It is possible to feel empty all the while not knowing why.


Your body can recall trauma through smells and sounds. However, you may not always understand why your anxiety is. The fragmented memories may flood back when you touch, hear or see them.

Anxiety can also trigger a dissociative state. Let's suppose you are under too much stress at work. Because of the stress at work, it can be difficult to relate to others. You may withdraw from coworkers because you feel unwelcome and like a stranger.

What can you do? Trauma-focused cognitive behavioral therapy, prolonged exposure, as well as eye movement desensitization, reprocessing, are the best options.

Grounding techniques are one way to self-help.
Grounding techniques help you to return your awareness back into the moment when you are safe. It is like refocusing and getting your bearings. Either sensory grounding, or cognitive grounding can be used. Sensory grounding relies on your five senses to bring back the present moment. Cognitive grounding uses your thoughts and feelings to remind you that you are in a safe place.

Sensory grounding exercises
The 5-4-2-3-1 sensory exercise.
Grounding scents can help bring your attention back into the present.
Keep a small, sensory-grounding object in your bag.
Apply cold water to your neck and face.

Cognitive grounding exercises:
Be confident in your safety.
Be aware of the time and place you are in.
Recite a comforting quote or saying.
Use coping statements such as "I can handle this", "My situation is much better now," etc.

You want to learn more about mental health, self-improvement and other topics? On this channel I discuss topics such as bipolar disorder, major depression, anxiety disorders, attention deficit disorder (ADHD), relationships and personal development/self-improvement. I upload weekly. Click here to subscribe if you don't wish to miss a video.

Disclaimer: The information contained on this channel is intended for education purposes only and does not constitute specific/personal medical advice. The videos and the answers to questions/comments do not create a doctor-patient relationship. These videos may be helpful for you if you are a patient of your own doctor.