All individuals who menstruate deserve menstrual well-being, and that includes knowledge and reassurance about their body from the earliest possible age.
The menstrual cycle is an intrinsic aspect of life, shaped by intricate hormonal fluctuations that occur throughout each month. While commonly associated with physical changes, the menstrual cycle also plays a significant role in influencing women’s mental health and the mental health of those who menstruate. From mood fluctuations to heightened sensitivity, the impact of hormonal shifts during menstruation affects an individual’s emotional and psychological well-being. Although everyone’s experience with menstruation is different, this blog post explores common ways the menstrual cycle can impact mental health and how to foster a greater understanding and connection with this natural process.
The Hormonal Impact:
The menstrual cycle revolves around hormonal changes, mainly estrogen and progesterone. These hormones regulate various bodily functions, including emotions and mood. During the first half of the cycle (follicular phase), estrogen levels rise, leading to increased feelings of optimism and positivity. However, as ovulation approaches, estrogen peaks and then declines, causing emotional changes, irritability, and heightened sensitivity. The second half of the cycle (luteal phase) sees a surge in progesterone, which can trigger mood fluctuation, anxiety, and even depression in some individuals.
Premenstrual Syndrome (PMS):
PMS is a common occurrence experienced by many individuals in the days leading up to menstruation. It is characterized by a range of emotional and physical symptoms, such as mood fluctuations, irritability, fatigue, headaches, and bloating. The emotional aspect of PMS can significantly impact mental health, leading to feelings of frustration, sadness, and anxiety. Understanding and recognizing PMS as a genuine condition is crucial for providing support and empathy to individuals who menstruate during this experience.
Premenstrual Dysphoric Disorder (PMDD):
While PMS symptoms are relatively mild and manageable for most, some may experience an intensified version known as Premenstrual Dysphoric Disorder (PMDD). PMDD is a severe condition affecting a smaller percentage of menstruating individuals. Its symptoms can be debilitating, leading to extreme mood swings, severe depression, and a loss of interest in daily activities. PMDD requires professional medical attention, and therapies like cognitive-behavioral therapy (CBT) and medications can be employed to alleviate the distress.
Impact on Anxiety and Depression:
The menstrual cycle’s hormonal fluctuations can exacerbate existing anxiety and depression disorders in individuals. During the luteal phase, menstruating individuals may experience increased anxiety levels, a sense of overwhelm, and a heightened response to stress. For those with depression, the drop in estrogen and progesterone during menstruation can lead to worsened mood and feelings of sadness. Recognizing these hormonal influences is crucial for the understanding of self as well as for healthcare professionals to develop tailored treatment plans for individuals with anxiety and depression.
Coping with Work and Productivity:
For many individuals, managing work and productivity during the menstrual cycle can be challenging. Fatigue, mood fluctuations, and heightened sensitivity may affect concentration and efficiency. Employers and colleagues should be considerate of these challenges and offer a supportive work environment. Flexible work hours, the option to work remotely when needed, and understanding supervisors can make a significant difference in a menstruating individual’s ability to navigate work responsibilities effectively during their cycle.
Menstrual Health as a Holistic Approach:
Women’s mental health during the menstrual cycle can benefit from a holistic approach to well-being. Addressing not only the emotional aspects but also physical health, nutrition, and lifestyle can lead to more balanced hormone levels and greater emotional stability. Regular exercise, adequate sleep, and a well-balanced diet contribute to overall health and can positively impact mood and mental well-being.
Strategies for Coping:
Individuals who menstruate can adopt various strategies to cope with the impact of the menstrual cycle on their mental health:
Seeking Help:
If the emotional impact of the menstrual cycle becomes overwhelming, seeking professional help can be beneficial. Mental health services can provide coping strategies and support tailored to individual needs. Therapies like cognitive-behavioral therapy (CBT) and Mindfulness-Based Cognitive Therapy (MBCT) can help individuals navigate emotional challenges and build resilience during their cycles.
If you are looking to learn more or feel ready to get started with affordable therapy, check us out at Rebound Therapy: https://www.reboundtotalhealth.ca/get-started
Meet the author of this post and Registered Psychotherapist (Qualifying), Audrey Barta