Does anyone else experience a severe mood crash just before their period? What has helped?

My period is due tomorrow, and since yesterday I’ve fallen into a very deep depression. The shift feels extreme, I suddenly feel as though everyone hates me, that I’m worthless and that I’m a burden to the people around me, even though I know these thoughts may not reflect reality.

I’ve noticed that my ADHD symptoms and emotional regulation seem much harder to manage around this point in my cycle. It can feel like becoming a completely different person for a few days.

Has anyone found anything that genuinely helps reduce this premenstrual crash? I’d be especially interested in experiences with cycle tracking, medication adjustments discussed with a doctor, hormonal treatment, supplements, exercise, or any practical coping strategies.