Menstrual Cycle and Mental Health: Understanding the Connection

Hormones affect practically everything going on in your body, including your mental state and emotions. They can directly impact your mental health, even if the change is only temporary and tied to your monthly cycle.

Understanding how your hormones work during your cycle may help you comprehend why you feel a certain way. And while it won’t give you the power to control your emotions all the time, it can help you make sense of them.

Many people will experience a mental health condition at some point in their lives, whether it’s only monthly or it requires long-term management. Understanding how your hormones relate to mental health conditions may help prevent misdiagnosing premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD). 

In this article, we’ll discuss PMS, PMDD, and the unique link between your menstrual cycle and your mental health to help you manage the symptoms of PMS.

Premenstrual Syndrome

PMS has a range of signs and symptoms, including bloating, breast tenderness, headaches, mood swings, and social withdrawal. These symptoms typically recur in a predictable pattern, but the physical and emotional changes you experience may vary in intensity, from barely perceptible to severe.

While there is a long list of potential emotional signs and symptoms for PMS, most women only experience a few of the following problems:

• Anxiety

• Change in libido

• Crying spells

• Depression

• Difficulty concentrating

• Food cravings

• Insomnia

• Irritability

Premenstrual Dysphoric Disorder

PMDD is a more severe type of PMS that can have an impact on your mental and physical well-being in the weeks leading to your period. Unlike PMS, PMDD is classified as a mental condition. It’s a serious and chronic medical condition that requires immediate attention and treatment. 

Up to 75% of women with periods may experience mild to moderate PMS, but PMDD is less prevalent, affecting only up to 10% of women. Women with mild PMS rarely need medical intervention to manage the symptoms, but those with PMDD may need to discuss treatment and self-care strategies with their doctor to improve their condition.

At first glance, PMS and PMDD may appear the same because they share many similar symptoms, including bloating, breast tenderness, fatigue, and mood swings. However, at least one of these emotional symptoms stands out in women with PMDD:

• Anxiety or tension

• Depression or hopelessness

• Extreme moodiness

• Irritability or anger

In contrast to PMS, the psychological manifestations of PMDD are on a whole other level. For example, you may feel depressed if you have PMS. But with PMDD, your sadness may be so intense that you feel hopeless and even consider suicide.

The Link between Menstrual Cycles and Mental Health: What Causes PMS and PMDD?

The specific cause of PMS and PMDD is unknown, but many researchers agree that PMDD is linked to hormonal changes associated with the menstrual cycle. Studies show a connection between PMDD and low levels of serotonin, a neurotransmitter that communicates between nerve cells in the brain and throughout the body. Since serotonin regulates mood, sleep, and pain, changes in serotonin levels can contribute to PMDD symptoms.

Hormone fluctuations throughout your menstrual cycle may impact your psychological well-being, but your mental health may also affect your cycle. People with anxiety or depression are more likely to have worse PMS symptoms and shorter cycles. Irregular menstrual cycles are also linked to hyperthyroidism, a thyroid disorder often accompanied by anxiety, depression, insomnia, and irritability. 

Caring for Your Mental Health during Your Menstrual Cycle

Here are some healthy habits and self-care tips for nurturing your mind and body throughout your cycle:

1. Cycle Tracking

Tracking your menstrual cycle can help you recognize mental health changes and support your well-being. It helps you anticipate mood swings and other PMS symptoms throughout the month. You can use the traditional pen-and-paper method or a tracking app to help you predict your phases and monitor your symptoms so you know what to expect and when.

2. Treatment Options

If your PMS is really getting to you, you should contact a healthcare practitioner to determine if there are any specific remedies you may consider. In addition to lifestyle changes, your doctor may recommend hormone medications, cognitive behavioral therapy, or antidepressants to help you get through the month.

For those with serious or terminal illnesses, hospice care can provide a holistic approach to managing physical and mental symptoms, including those related to menstrual cycles. By addressing both physical and emotional aspects of menstrual cycles, healthcare practitioners may better help individuals achieve overall well-being.

3. Healthy Eating

Vitamin- and mineral-rich foods help to regulate hormones, increase energy, and improve mood. Aside from eating nutritious meals and regularly drinking plenty of water, limit your intake of salt, caffeine, and alcohol, as these might aggravate your mood and cause a drop in energy levels.

4. Regular Exercise

From walking, jogging, and swimming to Pilates, tai chi, and yoga, adding physical activity to your routine can significantly reduce PMS symptoms, improve your mental health, and enhance your overall sense of well-being.

5. Mindfulness Techniques 

Mindfulness helps you become more aware of your emotions, relationships, and surroundings. It is a useful technique for processing emotions and achieving a sense of calm, especially during times of stress. By incorporating as little as 20 minutes of mindfulness meditation into each day, you can keep your stress levels in check, which may help alleviate some of your PMS symptoms.

Conclusion

More research is needed to fully comprehend the relationship between menstrual cycles and mental health. However, if you suspect you have a premenstrual disorder or that stress is affecting your cycle, know that there are medical treatments, home remedies, and support available.