PMDD Relationship Workbook
Do you feel overwhelmed trying to explain what’s happening to you? Tired of feeling unsupported, shut down, or like your needs are too complicated to even bring up?
This 55-page workbook is designed to help couples communicate, reconnect, and navigate the emotional rollercoaster of PMDD — without losing each other in the process.
What you’ll see inside:
Fillable PDF
Print-ready pages
Communication scripts for both you and your partner
How to explain PMDD to your partner and ask for more support
Step-by-step exercises for help you determine if it’s your relationship, or your PMDD
How to manage conflict and effectively repair after a fight
Co-regulation techniques
A manual for your partner to help them know what to say and get the support they need
Do you feel overwhelmed trying to explain what’s happening to you? Tired of feeling unsupported, shut down, or like your needs are too complicated to even bring up?
This 55-page workbook is designed to help couples communicate, reconnect, and navigate the emotional rollercoaster of PMDD — without losing each other in the process.
What you’ll see inside:
Fillable PDF
Print-ready pages
Communication scripts for both you and your partner
How to explain PMDD to your partner and ask for more support
Step-by-step exercises for help you determine if it’s your relationship, or your PMDD
How to manage conflict and effectively repair after a fight
Co-regulation techniques
A manual for your partner to help them know what to say and get the support they need
Do you feel overwhelmed trying to explain what’s happening to you? Tired of feeling unsupported, shut down, or like your needs are too complicated to even bring up?
This 55-page workbook is designed to help couples communicate, reconnect, and navigate the emotional rollercoaster of PMDD — without losing each other in the process.
What you’ll see inside:
Fillable PDF
Print-ready pages
Communication scripts for both you and your partner
How to explain PMDD to your partner and ask for more support
Step-by-step exercises for help you determine if it’s your relationship, or your PMDD
How to manage conflict and effectively repair after a fight
Co-regulation techniques
A manual for your partner to help them know what to say and get the support they need
Do you feel like you're questioning your relationship every month? Arguing over nothing? Feeling misunderstood, disconnected, or like you're “too much”?
You're not alone. PMDD can make even the healthiest relationships feel like they’re falling apart. The emotional intensity of the luteal phase can lead to doubt, shutdowns, or desperate urges to leave… even when deep down, you know you don’t want to.
This workbook gives you the tools to stop PMDD from running your relationship.
It helps you communicate what you need, understand your emotional patterns, and reconnect with your partner in the middle of a storm.
Through guided self-reflection, fill-in-the-blank scripts, partner exercises, and co-regulation tools, you'll build a system of support that holds up under pressure.
Designed by Madison, founder of Pushing Past PMDD, master’s level clinical mental health counselor, and Level 1 Certified in Gottman Method Couples Therapy, this workbook blends science, emotional insight, and practical tools to help you navigate PMDD and reconnect with yourself and your partner.
Inside, you'll find:
✨ Scripts, prompts, and tools for communication
✨ Journaling pages to help you discern PMDD thoughts from relationship truths
✨ Partner activities to build emotional safety and resilience
✨ Tools for conflict repair, asking for more support, setting boundaries, and co-regulation
✨ A “Partner Manual” section so your partner knows how to show up for you — and for themselves
This is more than a workbook. It’s a lifeline. A toolbox. A way to stay connected when PMDD tries to pull you apart.