Do you experience unexplained meltdowns when your period is around the corner? Do you feel depressed or anxious when you are due for periods? Well, you’re not alone. According to the Center For Women’s Mood Disorders, periods take a major toll on the mental health of approximately five-ten percent of menstruating women. If you’ve been struggling with it too, we’re here for you. Here’s everything you need to know about anxiety and depression during periods and how to deal with it:
Anxiety & Depression During Periods: Why Does It Happen?
Wondering why anxiety and depression hit you during your periods? Here are the three main reasons why your mental health may hit a low during or around shark week:
Premenstrual Syndrome (PMS)
PMS is the most common cause of anxiety and depression during or around your periods. It’s also the primary cause of symptoms like abdominal cramps, fatigue, acne, bloating, and mood swings. It begins during the luteal phase of the menstrual cycle. For the unversed, the leutal phase begins after ovulation that usually happens on the 14th day of the menstrual cycle and is marked by a major surge in female sex hormones––estrogen and progesterone. For some people, these rapid hormonal changes can lead to a dip in neurotransmitters (chemical messengers of the brain) like serotonin and dopamine that are responsible for regulating your mood. As a result, you may feel irritable, anxious, or depressed during or right before your due period date.
Symptoms Of PMS
Here are some common symptoms of PMS that can help you identify if this is the cause of anxiety and depression during periods:
-Mood swings
-Irritability
-Fatigue
-Bloating
-Breast tenderness or soreness
-Headaches
-Abdominal cramps
-Increased or decreased sex drive
-Sudden acne before period
-Leg cramps
-Back ache
-Food cravings
Premenstrual Dysphoric Disorder (PMDD)
PMDD is also a result of hormonal changes during the luteal phase with similar symptoms like that of PMS. However, PMDD afflictions are way more severe. It can cause intense mood swings, unbearable period pain, panic attacks, and severe bouts of anxiety and depression that may interfere with your daily life activities.
Symptoms Of PMDD
You can check for these symptoms in order to figure out if you feel anxious and depressed during periods due to PMDD:
-Feeling depressed
-Extreme anger and irritability without reason
-Trouble concentrating
-Lack of interest in activities once enjoyed
-Severe mood swings
-Increased or decreased appetite
-Insomnia or extreme fatigue
-Feeling overwhelmed or out of control.
Premenstrual Exacerbation
Premenstrual exacerbation is when the symptoms of an existing mental health condition like anxiety, bipolar disorder, or depression, become worse during or before your periods. This happens because the dopamine and serotonin dip can aggravate an existing condition. This too needs medical intervention as it can interfere in your daily life activities.
Symptoms Of Premenstrual Exacerbation
If you’re already struggling with a mental health condition like anxiety, depression, bipolar disorder or eating disorders, you must check for these symptoms of premenstrual exacerbation:
-Your condition becomes worse during periods
-You’re much more in control before your luteal phase
-Chest pain or difficulty breathing
-Severe anger, irritability
How To Deal With Anxiety & Depression During Periods
While PMDD and Premenstrual exacerbation need immediate medical intervention, PMS-induced mood dips can be managed with these five effective strategies:
Track Your Mood Changes
Sometimes PMS-induced irritability can lead to impulsive or hurtful reactions that you may regret later. You can prevent that by keeping a track of your mood changes and emotions during or around your periods. The trick is to be aware of the fact that your negative emotions around your periods are only a result of the hormonal changes. Allow them to pass while staying as calm as you possibly can.
Physical Activity
Apart from being a boon for your overall health, exercising can help alleviate the symptoms of PMS like abdominal cramps, bloating, and even mood swings. It promotes blood circulation and releases happy hormones called oxytocin which in turn can boost your mood and make you feel better almost instantly. You don’t have to lift heavy weights or go for a run. Listen to your body and go for a stroll in the park or practice some simple body stretches at home for 15 minutes.
Meditation
The best way to put a stop on those negative emotions is to meditate and give your brain some much-needed relaxation. It can help you declutter your mind and feel lighter and better. SImply focus your attention for five-ten minutes and see the difference.
Healthy Eating
PMS-induced food cravings may tempt you to down an entire bowl of ice cream or a pack of chips. But refined carbs, junk food, excess salt and oil can worsen your mood. If you feel hungry, you can add some mood-boosting snacks like idli, green salad, nuts, bananas, and the best one–dark chocolate. Rich in magnesium, it can relieve period cramps and also improve your mood.
Massage
Nothing works better than a relaxing massage to calm your nerves. So take a break and head out to the salon for a relaxing head, foot, or body massage. Pro tip: Use lavender oil for some extra relaxation as it has calming properties.
Folks, we hope that these strategies help make anxiety and depression during periods better. However, if your mental health condition makes it difficult for you to carry on with your day, you must consult with a doc.
Featured Image: Pexels
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