Tejal Sinha
Have you been feeling all of a sudden low, and you think that it’s the time of the month—periods? It might be difficult enough to deal with the physical effects of your menstrual cycle. Your daily routine can be substantially disrupted by bleeding, breast pain, cramping, and bloating. However, keeping an eye on your mental health may help you to understand variations in your period because your menstrual cycle and your mental health are inextricably intertwined.
The relationship between mental health and the menstrual cycle is complex and can vary from person to person. Hormonal fluctuations during the menstrual cycle can impact emotions and overall mental well-being. “Premenstrual Syndrome (PMS) is a commonly known condition that affects many individuals before their menstrual period. Symptoms can include mood swings, irritability, anxiety, and depression. These changes in mood are believed to be related to hormonal shifts, specifically fluctuations in oestrogen and progesterone levels. In some cases, these hormonal fluctuations and associated mood changes can be severe, leading to a condition called premenstrual dysphoric disorder (PMDD). PMDD is a more severe form of PMS, characterised by intense mood swings, depression, irritability, and anxiety that significantly interfere with daily life. It is important to note that PMDD is a medical condition and requires professional diagnosis and treatment,” shares Krishna Veer Singh, co-founder and CEO of Lissun.
Furthermore, individuals with pre-existing mental health conditions, such as depression or anxiety, may experience exacerbated symptoms during certain phases of their menstrual cycle. Seeking support from healthcare professionals, such as gynaecologists and mental health providers, can help individuals better understand and manage the impact of hormonal fluctuations on their mental well-being.
Irregular menstrual cycles can potentially impact one’s mental health
The hormonal fluctuations and changes in the menstrual cycle can have a cascading effect on mood, emotions, and overall well-being, which in turn can influence mental health. When menstrual cycles are irregular, it can lead to hormonal imbalances or disruptions in the body. This can result in a range of physical symptoms, such as bloating, fatigue, and headaches, which can contribute to feelings of discomfort and distress. Furthermore, irregular menstrual cycles can disrupt the production and regulation of hormones, including oestrogen and progesterone. These hormones play a crucial role in the brain’s functioning and influence neurotransmitters like serotonin, which affect mood and emotions. Fluctuations or imbalances in these hormones can contribute to mood swings, irritability, and feelings of depression or anxiety. The psychological impact of irregular menstrual cycles can also stem from the challenges they present in planning and managing daily activities, relationships, and fertility. The uncertainty and unpredictability of irregular cycles can cause frustration, anxiety, and a sense of loss of control. This can subsequently affect self-esteem, body image, and overall mental well-being.
Mood swings and PMS
The most common mental health issue individuals face during premenstrual syndrome (PMS) is experiencing mood swings. Mood swings are characterised by abrupt and intense changes in emotions, often accompanied by irritability, sadness, anxiety, or anger. These mood fluctuations can disrupt daily functioning, strain relationships, and create feelings of distress. While mood swings are a common symptom, it’s important to note that individuals may also experience other mental health issues during PMS, such as depression, anxiety, and emotional sensitivity. The severity and specific symptoms can vary among individuals. Seeking professional help, maintaining a healthy lifestyle, and practising self-care strategies can assist in managing these challenges during the premenstrual phase.
Irregular menstruation has an impact on mental health
Adolescence is already a period of significant physical, emotional, and hormonal changes, and irregular periods can add to the stress and uncertainty that teenagers may experience. The hormonal imbalances associated with irregular cycles can contribute to mood swings, irritability, anxiety, and feelings of sadness or depression. It is crucial for teenagers experiencing irregular menstrual episodes to consult an expert as soon as possible. Experts should be consulted if the irregularity persists for more than three months, if the menstrual cycles are very short (less than 21 days) or very long (more than 35 days), if there is excessive or prolonged bleeding, or if there are severe accompanying symptoms like severe pain, dizziness, or extreme mood swings. Early intervention can help identify any underlying medical conditions, provide appropriate treatment, and address any associated mental health concerns. It is important for teenagers to feel supported and seek professional help to ensure their overall well-being.
Menstrual disorders and emotional wellness
Menstrual disorders can have a significant impact on one’s emotional wellness. Conditions such as polycystic ovary syndrome (PCOS), endometriosis, and premenstrual dysphoric disorder (PMDD) can all contribute to emotional challenges. PCOS, characterised by hormonal imbalances and cysts on the ovaries, can lead to irregular or absent periods. The associated hormonal fluctuations can contribute to mood swings, irritability, and depression. Endometriosis, a condition where the tissue lining the uterus grows outside of it, can cause severe pain and discomfort, impacting emotional well-being and potentially leading to anxiety or depression.
PMDD is a more severe form of premenstrual syndrome (PMS), characterised by intense emotional and physical symptoms in the days leading up to menstruation. These symptoms can significantly affect emotional wellness, causing severe mood swings, irritability, anxiety, and depression. The chronic nature of menstrual disorders and the disruption they cause in daily life can lead to emotional distress, frustration, and feelings of helplessness. The hormonal imbalances associated with PCOS can have a direct influence on emotional well-being. Fluctuations in hormone levels, such as elevated androgen levels and insulin resistance, can contribute to mood swings, irritability, and anxiety. These hormonal changes can also lead to symptoms of depression and feelings of low self-esteem.
Additionally, the physical manifestations of PCOS, such as excessive hair growth, acne, and weight gain, can further impact body image and self-confidence, leading to emotional distress. Coping with the chronic nature of PCOS, managing its symptoms, and the potential challenges of conceiving can add to the emotional burden. It is crucial for individuals with PCOS to seek support from healthcare professionals who can provide medical treatment, lifestyle recommendations, and psychological support to address the mental health impact of this condition.
Steps one can take to be mentally healthy while on periods
Engage in stress-free activities: Engage in activities that reduce stress, such as mindfulness or meditation, warm baths, rest, and hobbies. Regular exercise releases endorphins, improves mood, and alleviates symptoms.
Good and healthy food: A balanced diet with fruits, vegetables, whole grains, and lean proteins supports stable moods and energy levels.
Pain management: Pain management techniques, like heat application or over-the-counter pain relievers, can alleviate discomfort. Stress management techniques, including deep breathing exercises and engaging in joyful activities, are beneficial.
Social understanding: Seeking social support from trusted individuals or support groups can provide understanding and empathy. Educating oneself about the menstrual cycle and hormonal influences helps one manage emotional challenges effectively.
Professional help: If menstrual symptoms significantly impact mental health, professional help from healthcare or mental health providers should be considered. Prioritising self-care, implementing effective strategies, and seeking professional support contribute to better mental health during periods.
