Feeling anxious, irritable, or emotionally out of balance around your period? You’re not alone. Period-related anxiety is a common yet often overlooked experience. For many, it’s more than just a passing mood - it’s a cycle of emotional highs and lows that can feel overwhelming. Let’s unpack why this happens and, most importantly, how you can regain control.

What is Period-Related Anxiety?

Period-related anxiety refers to heightened feelings of nervousness, worry, or even panic that occur before or during menstruation. It often accompanies physical symptoms like bloating, cramps, and fatigue, making the emotional load feel even heavier.

But why does this happen? The answer lies in the connection between anxiety and menstruation. Hormonal changes throughout your cycle can significantly impact how you feel emotionally.

Why Anxiety Peaks During Your Period

To understand, let’s break down what’s happening in your body:

1. Hormonal Fluctuations
   During the luteal phase (the week or so before your period), your body experiences a drop in estrogen and a rise in progesterone. This hormonal shift can mess with neurotransmitters like serotonin, which regulates mood. Low serotonin can leave you feeling more anxious or down.
2. Physical Symptoms as Triggers
   Let’s be real: cramps, headaches, and fatigue are no picnic. These physical symptoms can make you more sensitive to stress, amplifying feelings of anxiety during your period.
3. Emotional Overload
   Many of us juggle busy schedules, social expectations, and personal responsibilities. Add hormonal chaos to the mix, and it’s no wonder period-related anxiety feels so intense.

Signs of Period-Related Anxiety

• Feeling unusually worried or tense about everyday things.
• Difficulty focusing or making decisions.
• Irritability or sudden mood swings.
• Physical symptoms like a racing heart, restlessness, or trouble sleeping.

If these feelings seem to pop up around the same time each month, it’s worth considering how anxiety and your period might be connected.

Managing Period-Related Anxiety

There are plenty of ways to navigate this and feel more in control. Here’s some tried and tested methods you might like to look into:

• Track Your Cycle: The first step to managing anxiety is understanding when it’s likely to happen. Use a period-tracking app or a journal to log symptoms like mood changes and stress levels. This can help you anticipate when anxiety might peak and prepare for it.
• Prioritise Self-Care: When anxiety strikes, self-care is essential.

1. Move Your Body: Light exercise like yoga or walking can reduce anxiety by releasing feel-good endorphins.
2. Practice Relaxation: Deep breathing, meditation, or even taking a few minutes to yourself can help calm racing thoughts.
3. Get Enough Sleep: Sleep plays a huge role in regulating mood. Aim for 7–9 hours a night, especially during your period.

• Nutrition Matters: What you eat can influence how you feel. For example:

1. Include foods rich in magnesium (like nuts and leafy greens) to ease mood swings.
2. Reduce caffeine and sugar, as they can increase anxiety.
3. Hydrate! Dehydration can increase physical symptoms, which might trigger more stress.

• Lean on Your Support System: Don’t underestimate the power of talking it out. Whether it’s a friend, family member, or therapist, sharing how you’re feeling can help ease the emotional load.
• Consider Professional Help: If your anxiety feels unmanageable or affects your daily life, reach out to a healthcare provider. They can help identify whether your symptoms are part of PMS, PMDD (Premenstrual Dysphoric Disorder), or something else entirely - and recommend treatments like therapy, medication, or hormonal interventions.

Period Anxiety vs. PMDD: What’s the Difference?

If your anxiety feels especially intense, it might be worth looking into PMDD. Premenstrual Dysphoric Disorder is a severe form of PMS that can cause extreme mood swings, anxiety, and depression. Unlike typical PMS, PMDD symptoms can significantly disrupt your life.

Talking to a healthcare professional is the best way to get clarity and find effective solutions.

Small Changes, Big Impact

• Plan Ahead: If you know certain days will be tough, schedule lighter tasks or more downtime.
• Keep a Comfort Kit: Include things like snacks, a heating pad, and your favourite calming playlist.
• Remind Yourself It’s Temporary: Sometimes, just knowing the feelings will pass can help you cope in the moment.

Breaking the Stigma

The link between anxiety and menstruation is real, yet it’s a topic that doesn’t get nearly enough attention. It’s important to acknowledge that periods don’t just affect your body -they can impact your mental health, too. And it’s okay to talk about it, seek help, and take steps toward managing it.

By understanding your cycle and being proactive, you can handle the emotional ups and downs with greater confidence and care. Period-related anxiety is real, but it doesn’t have to take over your life. From tracking your cycle to tweaking your self-care routine or consulting a professional, there are strategies and tools to help. Always remember, your mental health matters - not just during your period, but every day of the month.

Love, Libra x 

Essity makes no warranties or representations regarding the completeness or accuracy of the information. This information should be used only as a guide and should not be relied upon as a substitute for professional, medical or other health professional advice.