I've Got You.

The PMDD Survival Toolkit

by Audra Leigh

59 pages of real tools — for the rage, the lost weeks, the relationships on the edge, and the days you couldn't explain yourself to anyone.

59 pages  ·  8 sections  ·  instant download

Yes — I Need This

PDF · $33 one-time · Works on any device

Read on
"You were given a diagnosis.
Nobody gave you the manual.
So I'm telling you now — I've got you."
— Audra Leigh
If you're here, you already know

This isn't PMS.
This is something else entirely.

01

Weeks of your life — gone

Every cycle you lose days. Sometimes the whole luteal phase. You watch yourself disappear and can't stop it.

02

Rage that terrifies you

It's not irritability. It's a fury that feels like possession — and the shame spiral that follows makes everything worse.

03

Relationships fracturing

The people who love you don't know how to reach you. You don't know how to explain the chaos inside you.

04

Dismissed. Misdiagnosed. Alone.

You got a label. Maybe a prescription. But no roadmap. No one sat down and explained what is actually happening in your body.

From Audra Leigh

I wrote this for the woman I used to be.

The one who felt completely alone. Misunderstood. Out of control.

I was told I had PMDD. But it didn't come with a manual. No one sat me down to explain what was actually happening in my body. No one gave me tools. No one gave me hope. Just a label — and a life sentence I was somehow supposed to manage on my own.

I was still spiraling. Still raging. Still curled up in my car, in my closet, on my bathroom floor wondering why I felt possessed by something I couldn't name.

So I did what women like us always do. I figured it out the hard way. Through trial. Through error. Through lost relationships and guilt-soaked mornings and desperate Google searches at 2am. Through bad advice and worse medication. Through moments where I truly believed I was broken beyond repair.

And piece by piece — tool by tool — I started building something. Something that worked. Something that helped me come back to myself before the spiral swallowed me whole.

This toolkit is what I wish someone had handed me when I was first diagnosed. Not a band-aid. Not a lecture. Real help. From someone who's been there.

I still have bad days. I still get waves that knock me sideways. But now, I have a raft. That's what this is. A raft for you to climb onto when the tide rises too fast.

— Audra Leigh
59 pages. 8 sections. Every tool I have.

What's inside the toolkit

This isn't one tool. It's the whole toolkit — every layer of support, built from real lived experience and backed by real research.

Section 1

WTF is PMDD?

The science in plain language. What's actually happening in your brain and body. Why you were misdiagnosed. How PMDD, trauma, and your nervous system are connected.

The science in simple termsMisdiagnosed + misinformedPMDD + trauma + nervous system✦ Bonus: Full symptom list (2 pages)
Section 2

Cycle phases + what to notice

Your cycle is not your enemy. Understanding each phase — follicular, ovulation, luteal, menstruation — changes everything about how you live inside it.

Follicular · ovulation · luteal · menstruationTrack with awareness✦ Bonus: PMDD Pattern Tracker
Section 3

Your rage isn't the problem.

Your rage is not who you are. It's a symptom of a brain under siege. This section doesn't ask you to suppress it — it asks you to understand it. That changes everything.

The science behind the stormThe self-gaslighting loopWhat to do when the rage hits✦ Bonus: Journal Prompt
Section 4

Daily protocols

Supplements that actually support your brain and mood. Food as medicine. Ayurveda and rhythmic living. Fascia. Daily rituals for regulation and return.

Supplements for brain + moodFood as medicineAyurveda + rhythmic livingFascia: the body's hidden web✦ Bonus: Magnesium Spray Recipe
Section 5

Alternative healing modalities

Acupuncture. Massage. Chiropractic. Neuro Emotional Technique. Reiki. Sound therapy. Meditation. The tools medicine doesn't prescribe but women swear by.

Acupuncture, massage, chiropracticNeuro Emotional Technique (NET)Reiki, sound therapy, meditation
Section 6

Nervous system mastery

The five states of nervous system response. Rewiring through sovereignty. Daily regulation tools that actually work. Match your symptom to your tool. Build your own toolkit.

Five states of nervous system responseRewiring through sovereigntyMatch symptom to toolEmergency use tools✦ Bonus: Nervous System Worksheet
Section 7

Integration in real life

Building your support circle. Creating your PMDD safe team. Scripts for partners, roommates, children. What to do if you've burned bridges. How to talk to your workplace.

Build your support circlePartner / roommate / child scriptsIf you've burned bridges✦ Bonus: How to talk to your workplace
Section 8

When it gets too dark.

This section exists because no one else wrote it. What to do in the dark place — including suicidal ideation — addressed directly, without flinching, without judgment. You don't have to do this alone.

What to do in the dark placeFrom me to youYou don't have to do this alone✦ Bonus: A letter for your people
59Pages
8Sections
10+Bonuses
$33One-time
"Your rage is not who you are. It's a symptom of a brain under siege. What would it mean to stop apologizing for it — and start understanding it instead?"
— Audra Leigh, Section 3
This is for you if

You already know something is very wrong.

You're looking for a quick fix or a reason to avoid the real work. This toolkit requires honesty and willingness. If you're ready to actually use tools — it will meet you exactly where you are.

Section 8 — When it gets too dark
"If you're reading this from a dark place right now — I wrote this section for you specifically. You are not broken. You are not the worst version of yourself. And you do not have to navigate this alone."
— Audra Leigh

Before you buy — this is free.

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From women who've used it

"I finally have a way to explain to my husband what happens to me every month. The communication section alone was worth it."

— Early reader

"The crisis section. I didn't expect to need it but I did. It met me exactly where I was without making me feel broken."

— Early reader

"My daughter was just diagnosed. I bought this for both of us. We finally have a shared language for what she's going through."

— Mother of a teen with PMDD

Questions.

Is this a medical resource?

No — and that's intentional. This isn't written by a doctor. It's written by a woman who lived it and did the work. It complements medical care; it doesn't replace it. It covers what doctors typically don't: the day-to-day tools that actually help you function.

I was just diagnosed. Is this too advanced?

This is actually ideal for a new diagnosis. It's the manual you should have received in the doctor's office. Start at page one and go at your own pace.

Can I share this with my partner or family?

Yes. Section 7 was written specifically to help the people in your life understand what you're living with. Partners especially benefit — there are actual scripts in there.

Is this appropriate for teens?

Some sections yes — particularly for a teen and her mother to go through together. The communication tools and cycle tracking sections are especially useful for younger women.

What format is it?

PDF, 59 pages. Instant download after purchase. Works on any device — phone, tablet, laptop. Print it or keep it digital.

What if I have questions after reading it?

Reach out. This was built with real care and if something isn't landing for you, I want to know.

You deserved a manual
from day one.

Here it is. Better late than never.

$33

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