PMD help?

Hey friends. Looking for anyone's advice or experience with premenstrual depression. I have generalized anxiety disorder and some self worth issues due to childhood experiences that are relatively under control, but from days 20-28 I swear my brain just bullies me with those normal symptoms multiplied by 20. Things that normally would be a minor inconvenience like not hearing from loved ones become the undeniable proof that I am hated by my friends and I shouldn't even bother reaching out or following up, that I'm not worth doing things I enjoy. I just about become paralyzed with the depressive symptoms which only makes them worse. By the time it's over I feel like I'm restarting my progress with relationships and coping at square one. Does anyone know of any way to make this better that isn't medication?