period and mental health
explore how the different phases of the menstrual cycle can influence mental health
The changes in your hormone levels during your monthly period can affect how you feel, both mentally and physically. Common symptoms include mood swings, disrupted sleep and changes in appetite. For some people, these hormonal fluctuations can also worsen existing mental health symptoms.
Being of reproductive age can make you acutely aware of how the monthly period can make you feel. Suddenly, things that aren’t usually irritating make your blood boil, your energy levels plummet from energised to exhausted in an instant, your craving for chocolate is insatiable and the smallest things make you want to burst into tears.
For many women, emotional ups and downs can also continue during menopause. Therefore, it’s no surprise that over half of women say that their period has a negative impact on their life [Wellbeing of Women].
However, less women are aware of why these feelings happen and what causes their mental health to dip during this time. These symptoms aren’t random. Hormone fluctuations in your body are largely to blame.
In this resource, we’ll explore the link between your cycle and mental health, helping you better understand what’s happening in your body and what you can do to support your wellbeing.
how is your period and mental health linked?
Changes in the hormones oestrogen and progesterone during the menstrual cycle can affect your mental health and wellbeing, especially in the days leading up to and the start of a period. In fact, research suggests that during the days before your period begins, symptoms of certain mental health conditions can often flare up or worsen [BMJ Mental Health]. These conditions include:
- DepressionÂ
- BipolarÂ
- Schizophrenia and psychosis
- Panic disorder Â
- Eating disorders Â
- Borderline personality disorder (BPD). Â
Other factors can influence how your mental health is affected by your period as well. For example, women who consume alcohol and nicotine also notice increased use of these substances before and during their period. Not only this but, your cycle can also cause flare ups of physical health conditions, such as epilepsy, migraines and asthma or other chronic conditions.
do different phases of the menstrual cycle affect mental health?
Your period is a part of the menstrual cycle, which is a natural, hormonal process that prepares the body for pregnancy. Your cycle typically lasts around 28 days, but it can vary between 21 to 35 days, depending on the individual. There are four main phases, each with its own physical and emotional effects.
1. Menstrual phase (Typically days 1 to 5)
- This is when your period (menstrual bleeding) happens.
- You might feel tired, emotional and experience cramps.
2. Follicular phase (Typically days 1 to 13)
- Begins on the first day of your period and overlaps with the menstrual phase.
- Many people feel more social and emotionally stable during this time.
3. Ovulation phase (Typically around Day 14)
- The mature egg is released from the ovary.
- Some people feel their best here – confident, energetic and connected.
4. Luteal phase (Typically days 15 to 28)
- After ovulation, progesterone rises to prepare the body for pregnancy.
- This is when premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD) can occur – usually in the week or two before your period starts.
premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD)
It’s normal to experience symptoms relating to your period. However, when these symptoms significantly impact your ability to function at work, study or carry out everyday tasks, it may be indicative of PMS or PMDD.
Premenstrual syndrome (PMS) refers to a group of physical and emotional symptoms that some women experience in the week or two before their period (the luteal phase). These symptoms usually go away within few days after the period starts.
Symptoms include:
- Changes in appetite, that can result in weight gain
- Pain, including abdominal bloating and back pain
- Headaches, nausea and constipation
- Changes in mood, including anxiety, depression, irritability or crying
- Fatigue or tiredness.
While many people experience some mild changes during this time, PMS describes symptoms that are strong enough to affect daily life. Studies show around 1 in 5 women experience PMS [BJPsych Bulletin].
Premenstrual dysphoric disorder (PMDD) is less common than PMS and can lead to significant distress and disruption to daily life. Like PMS, it causes symptoms the week before menstruation and eases once the period begins. Where the symptoms in PMS tend to be mild to moderate, symptoms in PMDD tend to be severe and intense and can include thoughts of self-harm or suicide.
Estimates suggest that around 1.6 % of menstruating individuals are affected by PMDD [Journal of Affective Disorders].
how can I support my mental health during my period?Â
Menstruation can affect your mental health in a variety of ways. If you notice changes in your mood, energy or overall wellbeing during your cycle, here are some strategies that can help you cope.
1. Track your cycle and mood
Start by keeping a journal or using a period-tracking app to record your cycle and how you’re feeling each day. Over time, you may notice patterns in your symptoms that can help you plan and prepare for more challenging days.
2. Support your wellbeing with lifestyle changes
Making small adjustments to your daily habits can have a big impact:Â
- Exercise regularly: Daily movement and spending time outside can help regulate mood and reduce stress.Â
- Eat a balanced diet: Nutritious foods can support both physical and mental health.Â
- Prioritise sleep: Aim for consistent, restorative sleep each night, around 7 – 9 hours.Â
- Limit alcohol and nicotine: These substances can worsen low moods and disrupt your natural balance.
3. Practice mindfulness or relaxation techniques
Mindfulness, grounding techniques, yoga or meditation can help you stay grounded and manage emotional ups and downs. Even a few minutes a day can make a difference.
4. Reach out for professional support
If your symptoms are severe, are affecting your daily life or you suspect you might be experiencing PMS or PMDD, speak to someone, including your GP. They can help you explore treatment options, such as talking therapies, medication or hormonal treatments.Â
support
Our National Advice and Support Service can help you and people you care for with mental health concerns and money worries.
We can link and signpost you to relevant local and national support, including our own Change Mental Health services, as well as supporting with debt, grants and benefits.
The service is open Monday to Friday, 10am to 4pm (closed for lunch between 12.30pm to 1.30pm). Contact 0808 8010 515, email advice@changemh.org or fill in the form on the service webpage.
For full details about the service, visit the National Advice and Support Service webpage.
other support
PickupMyPeriod: A free app that shows you where you can get free period products across Scotland. You can search by area and product type to find products near you. Available for iOS and Android. You can also use this website to find out where you can find free period products in your council area.Â
NHS: NHS has a self-help tool for periods and mental wellbeing, that can be accessed via this website.Â
International Association for Premenstrual Disorders (IAPMD) : Offers a lot of free resources and provides virtual peer support groups, for more information visit their website. Â
