4 Ways Your Menstrual Cycle Can Affect Your Mental Health and What You Can Do About It

Your menstrual cycle is much more than a simple monthly event – it’s a complex process involving your body’s intricate dance of hormones that is essential for your physical and mental well-being.

But, as many women will know, a period can also bring about a variety of uncomfortable manifestations and symptoms, such as abdominal cramps, fatigue, breast tenderness, irritability, anxiety, and even depression. It’s important to recognize that these physical and psychological symptoms affect most women who have a period – in fact, it’s estimated that 3 out of 4 women experience some form of PMS.

The good news is, you don’t have to let these problems control your life. There is plenty you can do to reduce or manage your PMS symptoms, including feelings of sadness, irritability, anxiety and depression.

The Menstrual Cycle and Hormonal Fluctuations

The menstrual cycle consists of two phases: follicular (proliferative) and luteal (secretory) phase. The follicular phase starts from the beginning of your period and lasts until the day of your ovulation. This is is why you'll sometimes see the menstrual cycle split into four stages: menstruation, follicular phase, ovulation, and luteal phase.

During these stages of your cycle, your hormones – including estrogen and progesterone – rise and fall, causing both physical and emotional shifts.

Let’s check out each stage in more detail so you can understand the effects of the fluctuation of your hormones on your mental health and mood.

Menstruation

As your period begins, your estrogen and progesterone levels are low. This can lead to feelings of fatigue, irritability, and sadness. Many women also experience mood swings during this phase, as well as bloating, headaches, tender breasts, and cramps. As long as these symptoms are mild and tolerable – meaning not preventing you from your normal activities – there’s nothing to worry about.

Follicular Phase

During the follicular phase, your estrogen surges, so you might notice an improvement in your mood and energy levels. Some research indicates that estrogen may enhance the effects of endorphins, or “feel-good” chemicals in the brain, although there is no conclusive evidence as of yet. But what is clear is that for many women, this is typically a “feel-good” phase of their menstrual cycle.

Ovulation

During ovulation, your estrogen peaks, which can help boost your mood, energy levels, and even confidence. However, it’s worth noting that some women might also experience heightened emotions or sensitivity when ovulating.

Luteal Phase

Right after ovulation, your levels of estrogen and progesteron dip, but they then increase again towards the end of the luteal phase. For many people, this can result in PMS symptoms, such as mood swings, changes in appetite, tender breasts, and irritability. 

A more severe form of PMS is called premenstrual dysphoric disorder (PMDD). PMDD causes more intense physical and emotional PMS symptoms that can significantly impact a woman's mental health and even disrupt her daily living tasks. If you suspect you might have PMDD, the best thing you can do is visit your doctor to discuss your related symptoms and find treatment.

The Impact on Mental Health

There is some evidence suggesting that there is a connection between the menstrual cycle and mental health. Hormonal changes throughout the cycle influence neurotransmitters like serotonin and dopamine, affecting mood regulation.

Studies also show that people with a history of depression or anxiety may be more susceptible to experiencing mood changes during their menstrual cycle. This emphasizes the individuality of these experiences and shows that what you feel is valid and influenced by a combination of hormones, genetics, and personal history.

To sum up, your menstrual cycle can cause:

• Mood swings
• Irritability
• Anxiety
• Depression

Taking Charge of Your Mental Well-Being

Now that you hopefully have a better understanding of your menstrual cycle and its possible effect on your mental health, it’s time to equip yourself with strategies to navigate these changes.

• Track Your Cycle: To prepare for potentially challenging days during your cycle, keep a journal or use a tracking app to monitor your cycle and the emotional shifts you experience. A great tool for period predictability is Flo’s calculator – it’s easy to use and can help you predict when your next period is due so you can better prepare for the challenging days.
• Prioritize Self-Care: To boost your well-being and mood, practice mindfulness techniques, like meditation and yoga, and exercise regularly (but you may want to avoid prolonged and strenuous exercise during the first couple of days of your period).
• Eat Healthy and Stay Hydrated: Having a balanced diet rich in nutrients and staying well-hydrated can positively influence your mood. Opt for complex carbs and foods rich in omega-3 fatty acids, which may have some mood-stabilizing effects and help reduce depression.
• Get Plenty of Quality Sleep: Sleep matters for both our physical and mental health, so prioritize quality sleep as much as possible. Poor-quality sleep and insomnia can worsen mood swings and depression, so create a calming bedtime routine and maintain a consistent sleep schedule.
• Seek Support: Finally, don’t hesitate to reach out to friends, family, or a mental health professional if you’re struggling. Sharing your experiences can provide relief and help you feel less isolated.

Final Thoughts

Your menstrual cycle is more than a simple monthly occurrence – it’s a dynamic interplay of hormones that can greatly impact your mental health. By understanding the science behind these fluctuations, you can better navigate the emotional terrain before, during, and after your period. 

Remember, everyone’s journey is unique, and your feelings – whatever they may be – are valid. If you make a habit of tracking your period and practicing self-care, you can journey through every menstrual cycle with resilience and emotional well-being.