When your belly starts to cramp and you feel bloated, tired, and begin craving certain foods, you know your period is on its way.
You're not alone in this monthly scenario. Up to 85 percent of women experience symptoms of premenstrual syndrome (PMS). The hormones that govern your menstrual cycle affect both your body and mind, and can lead to mood-related, PMS symptoms like anxiety and even depression.
Anxiety and Your Periods: The Link
In general, women are more likely than men to suffer from anxiety disorders, and anxiety symptoms may increase during your periods. Some women who have a diagnosed anxiety disorder, like obsessive-compulsive disorder, may notice even more severe anxiety during their periods than at other times during the month. Other women may only experience anxiety symptoms when they get their periods.
Menstruation leads to a number of hormonal changes that can cause physical and emotional effects that may contribute to anxiety. There is no single reason for this anxiety, but multiple factors probably are at work, says Charles Goodstein, MD, clinical professor of psychiatry at New York University Langone Medical Center.
Fluctuations in powerful hormones that regulate menstruation, such as estrogen and progesterone, can affect your appetite, digestion, and energy levels, all of which can, in turn, affect your mood. “This may have an impact on psychological functioning," notes Dr. Goodstein. Additionally, women who have had difficult periods in the past, due to intense cramping or heavy bleeding, may worry about recurrent pain and discomfort prior to menstruation, and this can also cause added anxiety, says Goodstein.
Anxiety and Your Periods: Getting Help
Fortunately, there are steps you can take to help alleviate menstruation-related anxiety. Actively reducing stress in your life can play an important role, advises Goodstein.
To manage stress and diminish anxiety during your period:
- Exercise on a regular basis.
- Eat a well-balanced diet with plenty of fruits and vegetables.
- Be sure to get enough sleep; seven to eight hours a night is optimal for most people.
- Minimize your alcohol and caffeine intake.
- Avoid tobacco.
- Spend time relaxing with friends and family.
- Express your thoughts and emotions by writing in a journal.
- Consider meditation and deep breathing exercises.
For women who continue to experience significant anxiety symptoms, medication is also an option.
"Medication is not a necessity for all. But in some cases, assuming that the anxiety level is quite manageable during the remainder of the month, and high anxiety is truly limited to the time of the period, the judicious use of low doses of anti-anxiety medications may be helpful," notes Goodstein. Another option, he says, are the antidepressant medications known as selective serotonin reuptake inhibitors (SSRIs).
Women who already take anti-anxiety or antidepressant medications for disorders that are not menstruation-related are more likely to suffer from psychological symptoms during their periods. For these women, an increase in medication around the time of menstruation can help manage symptoms, says Goodstein.
Anxiety is a common PMS symptom for many women, but just like cramps and bloating, anxiety can and should be managed. Don't be afraid to talk to your doctor about your symptoms. Medication can help control severe anxiety, but there are also plenty of things you can do to help yourself. Minimizing stress, exercising regularly, and eating well can help alleviate many PMS symptoms, including anxiety.