My experience with PMDD and what has majorly helped (Mostly Vitex and IFS)

You are not bad for having PMDD. You are doing enough. In this video are some ideas, if you want to try them, that may have supported me now having virtually no PMDD symptoms.

I may redo this video to organize this information more efficiently and effectively. It's a bit sprawling. ;)

A recommendation:
-Track your cycle! Day-to-day. This helps you recognize patterns - to see what changes may help or hurt each cycle, or when certain symptoms begin to appear.

The single biggest thing that helped me immediately:
-Vitex

The second biggest:
-Internal Family Systems - inner work, trauma healing.

The rest of the things that helped me:
-Eating well and often (limiting sugar and gluten, increase those veggies! Don't skip a meal!)
-Sleeping well and often! Go to bed early, protect your bedtime!
-Iron infusions!
-Taking Vitamin D, Magnesium, B6, and Zinc!

Other things that are now a non-negotiable part of my daily wellness practice:
-Little to no internet use at my house, and ESPECIALLY NOT BEFORE BED, AND ESPECIALLY ESPECIALLY NOT IN THE MIDDLE OF THE NIGHT
-Not using a smartphone as my daily phone (I use Light Phone: https://www.thelightphone.com/)
-In bed by 9pm
-Waking up and doing morning pages as self-connection time and prayer time. I receive lots of guidance and insights this way, highly recommend. (https://en.wikipedia.org/wiki/The_Artist%2...)
-Regular inner work using Internal Family Systems and embodied healing using a Course in Miracles