Mental Health and the Menstrual Cycle: Understanding the Impact

The menstrual cycle is a natural part of life, but its effects go beyond just the physical symptoms we often hear about. Hormonal changes throughout the cycle can have a big impact on our mental health, leading to various emotional ups and downs. Understanding these effects can help us better manage our mental wellbeing during different phases of the cycle.

How Hormones Affect Mental Health

Hormones play a major role in how we feel emotionally. During the menstrual cycle, hormone levels fluctuate, which can lead to noticeable changes in mood. The two main hormones involved are oestrogen and progesterone. Oestrogen usually boosts our mood by increasing serotonin, the “feel-good” chemical in our brain. Progesterone, while calming in some ways, can also cause mood swings and irritability, especially when its levels drop just before menstruation.

What is PMS?

Premenstrual Syndrome (PMS) is super common and affects up to 75% of people who menstruate. PMS usually kicks in during the luteal phase, which is the time between ovulation and the start of your period. During this phase, progesterone levels are high, and this can lead to symptoms like irritability, anxiety, mood swings, and even feelings of depression. These symptoms can vary in intensity and can sometimes make daily life challenging.

It’s important to remember that PMS isn’t just “in your head.” The emotional and physical symptoms are very real and are directly caused by hormonal changes in your body. Understanding this can help reduce the stigma and encourage you to seek support when needed.

What is PMDD?

For some, the emotional impact of the menstrual cycle goes beyond PMS and develops into a more severe condition called Premenstrual Dysphoric Disorder (PMDD). PMDD affects about 3-8% of people who menstruate and is characterised by intense mood swings, depression, irritability, and anxiety during the luteal phase. The symptoms of PMDD are more severe than those of PMS and can seriously affect relationships, work, and overall quality of life.

While the exact cause of PMDD isn’t fully understood, it’s believed to be related to how some people’s bodies react to the natural hormonal changes of the menstrual cycle. If you have a history of mood disorders, you might be more likely to develop PMDD.

Visit the national Mind website to find out more about PMDD.

Endometriosis and Mental Health

Endometriosis is a chronic condition where tissue similar to the lining of the uterus grows outside of it, often causing significant pain, heavy periods, and other symptoms. The impact of endometriosis on mental health can be profound. Living with chronic pain and the stress of managing a long-term condition can lead to higher levels of anxiety, depression, and emotional distress.

The unpredictability and severity of symptoms, along with potential fertility issues, can also affect self-esteem and lead to feelings of isolation. It’s crucial to have access to comprehensive care that addresses both the physical and mental health aspects of endometriosis. Support groups, counselling, and talking to healthcare providers about both the physical and emotional challenges can be really helpful.

Visit Endometriosis UK’s website to find out more.

Other Mental Health Conditions Linked to the Menstrual Cycle

Beyond PMS, PMDD, and endometriosis, other mental health conditions can also be influenced by the menstrual cycle. If you already have a mental health disorder like depression, anxiety, or bipolar disorder, you might notice your symptoms get worse during the luteal phase. This is sometimes called “menstrually related mood disorder” (MRMD).

The menstrual cycle can also impact conditions like obsessive-compulsive disorder (OCD) or eating disorders, where hormonal fluctuations can trigger or intensify symptoms.

Tips for Managing Mental Health Throughout the Menstrual Cycle

Understanding the link between the menstrual cycle and mental health is the first step in managing these symptoms. Here are some strategies that might help:

• Track Your Cycle: Keeping a diary of your menstrual cycle and noting any emotional changes can help you predict and prepare for mood shifts. This can also be helpful if you need to talk to a healthcare provider about your symptoms.
• Healthy Lifestyle Choices: Regular exercise, a balanced diet, and enough sleep can help stabilise mood and reduce the severity of PMS or PMDD symptoms. Cutting down on caffeine and sugar, especially in the luteal phase, might also be beneficial.
• Mindfulness and Relaxation: Practices like mindfulness, yoga, and deep breathing can help manage stress and anxiety related to hormonal changes. Grounding exercises, similar to those used for anxiety, can also be really effective during periods of heightened emotional sensitivity.
• Seek Support: Don’t hesitate to reach out to a healthcare provider if you feel like your mental health is being significantly affected by your menstrual cycle. They might suggest treatment options like hormonal contraceptives, antidepressants or cognitive-behavioral therapy (CBT).
• Consider Supplements: Some studies suggest that supplements like calcium, magnesium, or vitamin B6 might help alleviate PMS symptoms. Always check with a healthcare professional before starting any new supplement.

Menopause and Mental Health

As you approach menopause, hormonal fluctuations continue to affect mental health. The transition to menopause, known as perimenopause, can bring about various emotional challenges, including mood swings, anxiety, and depression. These changes are largely due to the declining levels of oestrogen and progesterone, which can affect serotonin production and overall mood regulation.

Menopause itself can be a time of significant emotional adjustment. The physical symptoms, like hot flashes and sleep disturbances, can contribute to feelings of anxiety and stress. Plus, the end of menstruation may bring about mixed emotions, including a sense of loss or relief, depending on your personal experience.

If you’re going through menopause and looking for more information, be sure to check out our Wellbeing Hub, where we have resources dedicated to helping you navigate this stage of life. And check our events calendar for details of our pioneering Mindfulness and Relaxation for Menopause courses.

The impact of the menstrual cycle on mental health is a significant but often overlooked aspect of wellbeing. By understanding how hormonal changes can affect mood and emotions, you can take proactive steps to manage your mental health throughout the cycle. Whether it’s through lifestyle changes, mindfulness practices, or seeking medical advice, it’s important to address these issues and recognise that they’re a natural part of the menstrual experience. For those dealing with conditions like endometriosis or navigating menopause, comprehensive care that addresses both physical and mental health is key. Remember, you don’t have to go through this alone—there’s support out there for you.