How to Talk to Your Employer About PMDD
Talking to your boss about Premenstrual Dysphoric Disorder (PMDD) can feel like stepping into a lion’s den - except the lion is your anxiety, and the den is a meeting room where you suddenly forget how to form sentences.
But here’s the thing: PMDD is real. It affects your work. And you deserve support.
The good news? You don’t have to wing it. With a little prep and the right approach, you can advocate for yourself without fear - and no, you don’t need to spill your entire medical history. Here’s how.
1. Know Your Rights (So You Can Stand Your Ground)
Before you walk into the conversation, arm yourself with knowledge. In the UK, PMDD can be considered a disability under the Equality Act 2010 if it has a “substantial and long-term effect” on your ability to work. That means you may be entitled to reasonable adjustments, just like anyone with a chronic condition.
🛠 Resources to check out:
ACAS (for workplace rights and advice)
Mind UK (for mental health support at work)
PMDD & Work (from IAPMD)
2. Decide What (and How Much) to Share
You don’t have to give every detail. You just need to explain how PMDD affects your ability to work and what support would help. Try framing it around facts, not feelings.
❌ “I’m an emotional wreck before my period, and I just can’t cope.”
✅ “For about 10 days a month, I experience cognitive difficulties, fatigue, and mood swings that impact my ability to concentrate and work at my usual pace.”
Keep it professional but direct. PMDD isn’t “just a bad period” - it’s a serious condition, and your employer needs to understand that.
3. Offer Solutions, Not Just Problems
Most employers will be more receptive if you come with solutions rather than just listing struggles. Here are some reasonable adjustments you can suggest:
✅ Flexible hours – Starting later on tough PMDD days or adjusting your workload accordingly.
✅ Remote working – Avoiding unnecessary commuting stress when symptoms are at their worst.
✅ Task adjustments – Moving high-focus work to better days in your cycle.
✅ Supportive check-ins – Having a manager check in with you, rather than you constantly justifying yourself.
4. Use a Script (Because Brain Fog is Real)
Not sure how to start the conversation? Here’s a word-for-word script to help:
“I’d like to have a quick chat about something that impacts my work performance. I have a condition called Premenstrual Dysphoric Disorder, or PMDD, which causes cognitive difficulties, fatigue, and mood-related symptoms for part of the month. These symptoms sometimes affect my productivity and focus, but I’ve found that small adjustments - like flexible hours or working from home on certain days - can make a huge difference. I wanted to bring this to your attention because I want to continue delivering my best work while managing my health effectively. Would you be open to discussing possible adjustments?”
This keeps it clear, confident, and solutions-focused - no rambling necessary.
5. Be Prepared for Any Response
Most managers want to support you - but some might be clueless. If you get pushback, don’t panic. You can:
📌 Point them to resources (like the ones above).
📌 Ask HR to step in (if your manager isn’t helpful).
📌 Stay firm - you’re not asking for special treatment, just fair support.
TL;DR: A Conversation Worth Having
Bringing up PMDD at work can feel daunting, but advocating for yourself is a game-changer. The more we talk about PMDD, the more workplaces will start recognising it as a legitimate condition that deserves accommodation.
💡 Want extra support? Join the WINGWOMAN waitlist now and take the first step toward a more PMDD-friendly work life.