Why Does Anxiety Get Worse During Your Period? Understanding the Link

Ever feel like your anxiety spikes right before or during your period? You're not alone. Hormonal fluctuations during the menstrual cycle can intensify anxiety and depression, making everyday stress feel overwhelming. For some, it’s mild discomfort, while others experience extreme PMS anxiety or PMDD, where mood swings and panic attacks take over.

But why does this happen? And how can you manage it? Understanding the link between hormones and mental health is more crucial than anything. 

In this piece, we’ll explore why anxiety increases before and during your period when to seek help, and effective lifestyle and medical strategies to regain control and feel more balanced throughout your cycle.

How Your Menstrual Cycle Affects Anxiety Levels?

If your anxiety worsens before or during your period, you’re not imagining it. According to the Anxiety & Depression Association of America, women between 14- and 50 years old face double the risk of anxiety conditions than males due to the natural hormone changes that occur with menstrual cycles.

PMS anxiety symptoms develop when estradiol and progesterone drop quickly before menstruation, according to clinical research psychologist Dr. Yael Nillni. The severity of premenstrual anxiety differs among women from extreme to minimal symptoms. Hormones influence serotonin levels which leads to increased anxiety intensity during the days before and during your menstrual period. Observing the menstrual anxiety patterns will assist you in identifying suitable approaches to control your menstrual anxiety better.

PMS vs. PMDD: Understanding the Spectrum of Menstrual-Related Anxiety

For many women, the days leading up to their period bring a mix of emotional and physical discomfort—mood swings, bloating, fatigue, and heightened anxiety. While premenstrual syndrome (PMS) is widely recognized, some experience a far more severe condition known as premenstrual dysphoric disorder (PMDD). Both conditions are tied to the menstrual cycle, yet they exist on different ends of the spectrum in terms of severity, impact, and treatment.

What Is PMS?

PMS affects up to 75% of menstruating women, bringing a range of symptoms that typically appear in the luteal phase (the two weeks before menstruation) and improve once the period begins. These symptoms can include:

• Mood swings

• Irritability

• Fatigue

• Cravings

• Mild anxiety and depression

• Sleep disturbances

While PMS-related anxiety can make daily life feel more stressful, symptoms are generally manageable and do not significantly interfere with routine activities. However, for some, PMS isn’t just an inconvenience—it’s debilitating. That’s where PMDD comes in.

What Is PMDD?

PMDD is a severe, often disabling form of PMS that affects around 3–8% of women. Unlike PMS, which causes discomfort, PMDD can cause intense emotional distress and anxiety that disrupts daily life. The symptoms of PMDD can include:

• Severe anxiety, panic attacks, or depression

• Extreme mood swings

• Irrational anger or irritability

• Hopelessness or suicidal thoughts

• Difficulty concentrating

• Fatigue and insomnia

• Physical symptoms like bloating, muscle pain, and headaches

Dr. Yael Nillni, a clinical research psychologist, explains that rapid hormonal withdrawal before menstruation, especially the drop in estradiol and progesterone, may be responsible for these mood changes. While some women experience mild fluctuations, others are extremely sensitive to these shifts, resulting in PMDD and extreme anxiety before and during their period.

Key Differences Between PMS and PMDD

Here is the chart below to make clearly understand PMS vs PMDD

When to Seek Help for Anxiety Linked to Your Cycle

It is common to feel a little more anxious or down during your menstrual cycle, but sometimes these feelings can become too strong and make it hard to live your daily life. If you find that your anxiety around your period is very strong or lasts a long time, it might be time to get some help.

How to Tell When It’s Time for Help

Many women notice changes in mood, such as feeling worried or sad, as their period approaches. However, in case you have any of the following signs, you may need to speak with a healthcare provider:

1. Strong Mood Swings: If your feelings of anxiety are so strong that you suddenly feel very upset or angry, and these moods change quickly, this is a sign that your body might be reacting more than usual.

2. Problems in Daily Life: When anxiety makes it hard for you to do everyday things, like going to work, taking care of your home, or spending time with friends and family. It is a clear sign that the anxiety is more than just normal mood changes.

3. Physical Issues: Anxiety during your cycle might come with headaches, tiredness, or trouble sleeping. Provided that these problems become too much and make you feel even worse, they may be part of a bigger issue.

4. Recurring Feelings: If you notice that every month, just before or during your period, you feel very anxious or depressed, and these feelings seem to get worse over time, it is important to discuss this with a professional.

5. Panic Attacks: Experiencing panic attacks, which are sudden moments of intense fear or a racing heart, during your period should not be ignored.

Why Getting Help Early Is Important

When your anxiety and mood problems start to affect your daily life, seeking help early can stop them from getting worse. A doctor or mental health professional can talk with you about your symptoms and help figure out whether what you are feeling is part of PMS (premenstrual syndrome), PMDD (premenstrual dysphoric disorder), or another issue. With a clear idea of what is happening, you can work together to find the best way to manage your symptoms.

Ways to Get Help

There are several options available to help manage anxiety linked to your menstrual cycle:

• Talk Therapy: A type of talk therapy, called Cognitive Behavioral Therapy (CBT), can help you learn new ways to think about and deal with stress and anxiety. This therapy helps you find better ways to cope with the strong feelings you may experience.

• Medication: Sometimes, a doctor might suggest medicine to help manage your anxiety and mood changes. This might include antidepressants (often called SSRIs) or hormonal treatments, such as birth control pills, to help balance the hormones that may be causing your symptoms.

• Lifestyle Changes: Simple changes in your daily routine can also help. Regular exercise, a healthy diet, getting enough sleep, and learning stress-reduction techniques like deep breathing or meditation can all help ease anxiety during your cycle.

Is It Normal to Experience Anxiety Before or During Your Period?

Yes, experiencing anxiety before or during your period is common. Hormonal shifts—especially the rapid decline of estradiol and progesterone before menstruation. It can trigger mood changes, heightened stress, and even panic attacks. Many women report feeling more anxious, irritable, or overwhelmed during this time, a condition often linked to PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder).

While mild anxiety around your period is normal, severe symptoms that disrupt daily life may indicate PMDD or an underlying anxiety disorder. If you experience intense fear, mood swings, or extreme emotional distress each month, it may be time to explore lifestyle changes or medical treatments to help manage pre-period anxiety more effectively.

Lifestyle Strategies to Manage Period-Related Anxiety

Supposing your anxiety worsens before or during your period, small changes in your daily routine can make a big difference. Lifestyle adjustments can help balance your mood, reduce stress, and make your menstrual cycle feel more manageable. 

1. Eat a Balanced Diet

What you eat plays a big role in how you feel. To keep anxiety under control:

• Eat more whole foods like fruits, vegetables, and whole grains.

• Reduce caffeine and sugar, as they can cause energy crashes and worsen mood swings.

• Include magnesium-rich foods (like nuts, spinach, and dark chocolate) to help relax your nervous system.

2. Exercise Regularly

Moving your body can help reduce stress and improve your mood by releasing endorphins—natural chemicals that make you feel happier. Try:

• Light cardio like walking, jogging, or cycling.

• Yoga or stretching to relieve muscle tension and improve relaxation.

• Strength training to help with overall stress reduction.

3. Prioritize Sleep

Lack of sleep can make anxiety worse, especially during your period. Improve your sleep quality by:

• Going to bed and waking up at the same time every day.

• Avoiding screens (phones, tablets, or laptops) at least an hour before bed.

• Using relaxation techniques like deep breathing or meditation before sleeping.

4. Practice Stress-Relief Techniques

Managing stress is key to reducing anxiety. Helpful techniques include:

• Deep breathing exercises to calm your nervous system.

• Journaling to release anxious thoughts and track mood patterns.

• Meditation or mindfulness to stay present and reduce stress.

5. Stay Hydrated

Dehydration can make you feel sluggish, increase bloating, and worsen mood swings. Drinking enough water throughout the day can help regulate your emotions and keep your body functioning well.

6. Reduce Alcohol and Nicotine

Both alcohol and nicotine can interfere with hormone levels and increase feelings of anxiety. Cutting down on these substances may help stabilize your mood during your menstrual cycle.

7. Social Support and Self-Care

Talking to a friend, partner, or therapist about your feelings can help you feel supported. Engaging in activities that bring you joy, such as reading, painting, or listening to music, can also help shift your focus away from anxiety.

8. Using Period Tracking App

Period tracking apps can help you monitor your cycle, identify patterns, and anticipate symptoms like anxiety. By logging your moods, physical changes, and cycle length, you can gain better control over your emotional well-being. Apps like Lunara offer insights into hormonal fluctuations, helping you make informed lifestyle adjustments to manage stress and anxiety more effectively.

Medical Treatments and Therapies for Menstrual-Associated Anxiety

You may experience anxiety and depression before or during your period, medical treatments can help. Since hormonal changes contribute to pre-menstrual depression and anxiety spikes during PMS, doctors often recommend a mix of medications and therapies.

1. Hormonal Birth Control

Birth control pills, patches, or IUDs can help stabilize hormonal fluctuations, reducing high anxiety during your period and pre-period depression. However, results vary, and side effects may occur.

2. Antidepressants & Anti-Anxiety Medications

SSRIs like fluoxetine and sertraline help regulate serotonin levels, easing depression and anxiety during your period. They can be taken daily or only before menstruation.

3. Cognitive Behavioral Therapy (CBT)

CBT helps reframe negative thoughts, reducing bad anxiety during your period and extreme anxiety during PMS without medication.

4. Supplements & Natural Remedies

Magnesium, vitamin B6, and omega-3s may ease pre-period anxiety. Herbal options like chasteberry could help but should be used under medical guidance.

5. Combining Lifestyle & Medical Treatment

For best results, a mix of lifestyle changes and medical treatment can help manage increased anxiety during PMS.

Summing Up 

Experiencing anxiety and depression before or during your period is common, but it doesn’t have to take over your life. Understanding the connection between hormones and mood changes can help you manage symptoms more effectively. Simple lifestyle adjustments, stress management techniques, and medical support can make a big difference in easing period-related anxiety.

 If your anxiety spikes during PMS or feels overwhelming, don’t hesitate to seek help. Whether through therapy, medication, or natural remedies, there are many ways to regain control and feel more balanced throughout your cycle. Remember, you’re not alone—support is available, and relief is possible.

FAQS 

Does anxiety go away when your period starts?

For some women, anxiety may start to go away a few days after their period begins, as hormone levels become more balanced. If you notice that your anxiety doesn't improve after your period ends or is very difficult to manage, it might be a good idea to talk to a doctor. They can help check for conditions like PMDD or other issues that might be affecting you.

How much can stress affect your period?

"When a person is under stress, it can affect their menstrual cycle. This means the body may not be ready for ovulation and pregnancy. If the stress is temporary, a person might skip a period or be a few days late. But if the stress goes on for a long time, it can cause periods to become irregular or even stop completely."

Why do I get more anxious on my period?

When your body realizes that it is not pregnant, the levels of important hormones called oestrogen and progesterone drop quickly. This change affects some chemicals in your brain that help control your feelings, especially those that make you feel happy, like serotonin and dopamine. As a result, you might start to feel sad or anxious.

What hormone causes anxiety?

When you feel scared or threatened, your body makes special chemicals called stress hormones, like cortisol and adrenaline. These hormones help you get ready to take action. If there is no real danger to face, you might just feel anxious instead.