Anxiety Before Your Period: Managing Fluctuating Hormones
There are many side effects, like anxiety, that may accompany a period or menstrual cycle. For example, many people experience bloating, gastrointestinal disturbances, and cramps that can affect their daily life. However, the symptoms that come with the menstrual cycle can also impact one’s mental health. For example, fluctuating hormones can cause feelings of nervousness or exacerbate underlying anxiety disorders or other existing mental health conditions, which can leave many feeling ill at ease or as if they don't have control over their emotions.
Managing anxiety before your period
Understanding the role of hormonal fluctuations in anxiety may help you achieve a higher quality of life during phases of premenstrual syndrome (PMS) or cycle-related anxiety disorder exacerbation. You may also manage premenstrual anxiety by allowing yourself time to relax, eating a healthy diet, engaging in low-impact exercise, and meditating. Online therapy can act as a helpful tool and resource during all phases of your menstrual cycle.
Understanding anxiety before your period
Factors that may contribute to anxiety before your period
Other factors affecting symptoms of anxiety
Stressful situations: High levels of stress can cause worsening symptoms in some. Chronic stress can contribute to long-lasting inflammation, which can make periods more painful and intensify symptomatic experiences.
Changing cortisol levels in the blood: Right before one's period, the stress hormone cortisol can increase in the blood. Science suggests that cortisol increase can be directly influenced by stress levels and over the duration of time the increase is noticed. High cortisol may be associated with symptoms of nervousness or worsening pre-existing anxiety disorders.
Sex hormone imbalance: Throughout the month, one’s sex hormone levels (such as estrogen, testosterone, and progesterone levels) can fluctuate. Imbalance can occur and has been scientifically suggested to be a catalyst for nervousness or intensifying anxiety disorder symptoms.
Many people can experience anxiety before their periods. Brain chemistry can balance and control certain aspects of mental health for many people, and the same brain chemistry may be responsible for triggering the symptoms people experience before and during their periods.
Indicators of premenstrual dysphoric disorder (PMDD)
Statistical analysis suggests that 90% of people experience hormonal changes before their period starts. Symptoms such as mood swings, moodiness, social withdrawal, sudden sadness, tension, and feeling overwhelmed may be common for many during premenstrual phases, but unusually intense symptoms may indicate the presence of a secondary condition (such as premenstrual dysphoric disorder or PMDD). Speaking to a clinician or licensed therapist can be an excellent way to start addressing these symptoms.
How menstrual cycle affects personal health
Cope with premenstrual anxiety or premenstrual dysphoric disorder
If you're facing premenstrual nervousness or worsening anxiety disorder symptoms before your period, you may consider assessing your situation and determining possible lifestyle changes.
6 effective strategies for managing anxiety before your period
Below, we’ve listed some scientifically suggested strategies to support a higher quality of life for you as you experience premenstrual phases going forward.
Take a break to control your mood swings
Meditate for anxiety
Try low-impact exercise or movement
Manage your diet
Consider medication as treatment
Track your cycle and PMS symptoms
Therapy for premenstrual anxiety & generalized anxiety disorder
Takeaway
When is anxiety highest during the menstrual cycle?
Some recent research has found that anxiety, stress, and binge eating are generally more elevated throughout the luteal phase. The luteal phase begins as the second part of the menstrual cycle, occurring right after ovulation and lasting until the start of a person’s period.
Why do I get intrusive thoughts before my period?
According to the Anxiety and Depression Association of America, intrusive thoughts may affect about six million Americans. Sometimes, intrusive thoughts may be associated with a mental health disorder, but many people experience intrusive thoughts without an existing mental health condition. Intrusive thoughts can be triggered by stress or anxiety, which may be higher before your period, and hormone shifts may also bring them on.
Why do I feel weird before my period?
What are the 11 mental health symptoms of PMDD?
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5), premenstrual dysphoric disorder PMDD can lead to anxiety before a period and lead to an increased risk of a range of other severe symptoms, including:
- Anger or severe irritability that may affect others.
- Mood swings.
- Lack of interest in relationships.
- Feelings of despair or sadness or even severe depression.
- Lack of interest in daily activities.
- Trouble focusing or thinking.
- Low energy or feeling tired.
- Trouble sleeping or oversleeping.
- Binge eating or low-energy food cravings.
- Feeling out of control and experiencing panic attacks.
- Physical symptoms, like headaches, cramps, breast tenderness, bloating, and muscle or joint pain.
What are mood swings?
How do I stop hormonal anxiety and stress?
How can I increase my serotonin before menstruation?
How do I assist my wife who has PMDD?
What not to say to someone with PMDD?
How do you calm down from PMDD?
Is my anxiety caused by hormones?
Anxiety is a complex condition with many contributing factors; hormones may be one of them.
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