Your menstrual cycle can dictate your life if you’re not careful. It is common for women to experience emotional fluctuations throughout their period cycle, especially in the week leading up to menstruation. However, the extent to which you experience symptoms will vary from other women around you.
It’s important to know what’s normal and what’s not so that you can take care of yourself in the way that’s right for you.
In this article we will discuss how menstruation can affect your mental health and how you can proactively support yourself throughout your cycle.
Common Period Symptoms
Menstruation brings with it a host of uncomfortable symptoms. These can vary significantly from person to person, ranging from mild physical discomfort such as light cramping, headaches and fatigue to disruptive and concerning symptoms such as extreme pain, depression, and anxiety.
Some of the most common period emotions include:
- General irritability
- Difficulty concentrating
- Low mood
- Fatigue
- Persistent feelings of sadness or hopelessness
- Frequent crying
With all of these symptoms experienced monthly by menstruating women, it’s no wonder so many women explore the contraceptive options available to them. The right contraception can prevent your period so that you feel more in control of your monthly cycle and your body.
Menstrual Cycle Phases and Moods: How Menstruation Affects Your Mental Health
Hormones play an important part in your menstrual cycle. However, what many women do not realize is that the menstrual cycle isn’t just the week of your period, it’s the entire month. The menstrual cycle is broken into the following phases:
Menstruation
Menstruation starts with your period. This is when you bleed for 4-7 days, on average.
The Follicular Phase
This phase begins on the first day of your period and lasts through to ovulation. Do you get emotional during ovulation? During the follicular phase your body has lower levels of estrogen and progesterone which can cause irritability and mood swings.
Pre-ovulation
Pre-ovulation is when your body is preparing to ovulate. This means your fertility is at its highest. As a result, your sex drive is also high because biologically your body wants to make a baby. Many women feel an increased sense of motivation during this time.
Ovulation
This phase occurs right in the middle of your menstrual cycle. It’s when your estrogen levels rise significantly causing you to ovulate. Symptoms of moodiness increase during ovulation and you may not feel a ‘release’ from these feelings until you menstruate.
Post-ovulation
This refers to the luteal phase of the menstrual cycle. It occurs after ovulation when one of your ovaries releases an egg. During this phase your progesterone levels rise to prepare the uterus for pregnancy.
The luteal phase lasts about 14 days and ends when your period starts. You may feel an emotional dip during this time. Some women report feeling depressed and generally demotivated.
Please note: For many women, menstruation is not completely predictable. The regularity and length of your period cycle can change depending on many factors, including external influences such as exercise and environmental stressors.
Menstrual Cycle Emotions: Is it ‘Only’ PMS?
Hormonal fluctuations in the lead-up to your period are normal. For some women, their PMS symptoms are fairly mild and they only experience mild bloating, light cramps, and a general feeling of tiredness.
However, this certainly isn’t the case for everyone. Some women experience quite severe hormonal changes and intense symptoms, including:
- Nausea and vomiting
- Extreme fatigue
- Insomnia and bad dreams
- Severe cramps
- Depression
When you’re dealing with more extreme premenstrual symptoms, your monthly cycle can have a significant impact on your daily life. From days spent off work to missed social events, there can be a lot you avoid due to being in pain and not feeling yourself.
So, what can you do?
First Thing’s First: Not All PMS is Normal
Firstly, it’s important to state that not all PMS is normal. Here are some of the conditions that might be masquerading as PMS when in fact they are something more serious:
Premenstrual Dysphoric Disorder (PMDD)
PMDD is often described as a more intense form of PMS. It certainly has similar symptoms. However, it tends to cause more distress and usually requires medical treatment. Common symptoms include: depression, out-of-character anger, feelings of overwhelm, panic attacks, head pain, bloating, and other physical pains.
Premenstrual Exacerbation (PME)
If you experience symptoms of depression during your period that don’t improve after you menstruate, it’s possible you’re struggling from PME. This condition tends to make symptoms of existing conditions (such as IBS, acne, and depression, for example) a lot worse.
Seek Advice from Your Doctor
If you suspect your period is affecting your life more than it should be, it’s worth seeking advice from your doctor.
To ensure you’re taken seriously, it’s important to track your cycle over a couple of months, keeping a detailed diary of your physical and emotional symptoms. If you can provide a consistent record of your health over a set period of time, this will serve as a helpful indicator to your doctor that there’s something else going on and they will be able to explore this.
How to Look After Yourself During Your Menstrual Cycle
Now that we’ve covered a bit of information about your menstrual cycle and the effect it can have on your overall mental wellbeing, let’s discuss the best coping tips.
Time Spent Outside
One of the best things you can do for your mental and physical health is get outside regularly. We understand that life is busy and you don’t always have time for a long walk in the countryside. However, spending just 15 minutes outside every day can benefit your mental wellbeing and will certainly make a difference to your PMS symptoms. Sometimes all it takes is a change in scenery to lift your mood.
Physical Activity
Just 30 minutes of low-key exercise a day, such as walking, can make a big difference to your mental health during your menstrual cycle. While most women don’t feel up for intensive workouts while on their periods, low-key exercises such as walking, stretching, swimming, and yoga are all great ways to get your body moving in a healthy way.
Self-care
What do you do to relax? Your period symptoms are typically made worse by stress. So, where possible, it’s important to practice self-care. This could mean taking a bath at the end of the day, having a massage, practicing mindfulness, knitting, reading, or going for a walk (to name a few). Whatever relaxes you, make time for it. You might find it’s easier to cope with your PMS as a result.
Ask for Support
If you’re struggling, it’s important to share how you’re feeling with someone you trust. If you have a close friend or family member, why don’t you reach out to them? Opening up to a loved one can ease your emotional load, reduce your stress, and help you relax.
Seek Professional Advice
Your menstrual cycle can take its toll. If you’re worried that your period symptoms are having a negative effect on your life and you suspect there’s something else going on, it’s important to seek professional advice. Your doctor will work with you to find the underlying cause of your symptoms and support you in finding the treatment.
