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Anxiety and periods : what to do in case of anxiety?

The pre- and post-menstrual period is particularly prone to high hormone fluctuations, and can result in a strong sense ofanxiety during menstruation. This anxiety before or after periods is one of the recognized symptoms of premenstrual syndrome (PMS). When it presents these characteristics only during this part of the cycle, it is referred to as PMDD: premenstrual dysphoric disorder.

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periods and anxiety: a sign of premenstrual syndrome

Anxiety is a symptom of periods which can cause mood disorders of varying degrees of severity. This aggravated premenstrual syndrome is generally marked by the following symptoms:

  • depression
  • anxiety
  • anxiety during menstruation
  • a sense of panic
  • emotional instability
  • an irregular flow
  • uterine pain
  • irritability...

There seems to be a link between hormonal variations in progesterone and estrogen during the flow of periods and the chemical mechanisms of anxiety. For a few days, the women concerned may feel as if they are experiencing a real depression.

What are the symptoms of anxiety at periods ?

Anxiety generally manifests itself during the days of periods, with unstable moods, depressive thoughts, high anxiety and general nervousness in women. Anxiety prior to periods can start with simple anxious or depressing thoughts, and be accentuated by physical symptoms such as cold sweats, nausea, accelerated heart rate...

How to combat anxiety before and during periods ?

There is no real 100% effective treatment for anxiety and periods or premenstrual dysphoric disorder: we don't know exactly what causes it, but the first clue is a drop in serotonin levels (known as thehappiness hormone), traditionally linked to increased anxiety. The main way to combat anxiety during the menstrual cycle is therefore to increase serotonin levels by various means.

Relaxation methods

In the face of anxiety, it's advisable to take up a sporting activity, clear your mind, relax and practice meditation and simple relaxation exercises: closing your eyes, breathing... But also relaxation activities in general: the key word is to try to regain control over your stress levels (avoid being late, getting into panic situations or situations that trigger irritability, etc.).

A healthy, balanced diet

An impeccable lifestyle and good health are key to reducing the effects of premenstrual dysphoric disorder, between periods and anxiety. Eating a diet rich in fatty acids, omega-3s, magnesium and calcium can help, as can reducing your intake of salt, sugar, alcohol, coffee, etc. Avoid stimulants and pamper your body!

Taking a hormonal contraceptive pill

A useful treatment for pre-menstrual anxiety periods is to take a hormonal contraceptive method. In fact, whenovulation is blocked, there are no variations in hormones, and this can calm your premenstrual anxiety attacks. What's more, knowing that your stress is linked to your hormone levels may be enough to help you rationalize your symptoms and cope better.
If, on the other hand, you're already on the pill, you should contact your GP to check whether it's still right for you!

Hygienic protection for peace of mind

In the same spirit of calming periods and anxiety, and to avoid unnecessary stress that could exacerbate your symptoms, use the sanitary protection that suits you best! The period pants is in this sense a very practical protection against anxiety after the periods : you put it on without thinking about it, it's not an intra-vaginal device with a risk of toxic shock syndrome, no stock-outs... In any case, the important thing is to find the method of protection that stresses you the least on a daily basis.

What to do if anxiety persists after periods ?

Since premenstrual dysphoric disorder anxiety is linked to menstruation, symptoms should disappear within a few days. If, despite these changes in your lifestyle, you still don't notice any change between anxiety and periods during your cycles, it may be useful to be prescribed treatment with serotonin reuptake inhibitors.

On the other hand, if your anxiety or depression persists outside your periods, then it may not be premenstrual anxiety, but a more general condition or other illness. In this case, psychotherapy can help you to understand yourself, take care of your mental health and find an appropriate response.

The FAQ of anxiety during periods

Why do we get anxious before periods ?

The period approaching menstruation is a time of great hormonal upheaval every cycle. It's therefore common to experience mood swings, menstrual anxiety and emotional instability. When these symptoms become too severe, manifesting themselves as severe anxiety or panic attacks at every moment of your menstrual cycle, we call it premenstrual dysphoric disorder. This condition can set the pace for your mental state during this period.

How can you avoid stress when you have periods ?

To avoid stress before, after or during menstruation, it is important to follow periods common sense: avoid stressful situations, practice relaxation, enjoy yourself to increase your serotonin levels, take part in sporting activities, have a healthy lifestyle and diet, take care of your body... When this is not enough, contact your GP or gynaecologist to consider treatments to deal with anxiety!

Can stress affect periods ?

Stress has a damaging impact on the whole mental and physical sphere. There's no denying that it affects menstrual cycles. In fact, it's a vicious circle: the more you stress as your menstrual cycle approaches, the more pronounced your premenstrual syndrome will be! You may experience mood swings, stomach aches or fatigue that are more severe than usual.


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